A High-Protein Diet Plan to Lose Weight and Improve Health
It’s a nutrient that must be consumed every day to meet your body’s needs.
The Dietary Reference Intake (DRI) for protein is 0.36 grams per pound of body weight, or 0.8 grams per kilogram.
However, a lot of evidence supports a higher protein intake for weight loss and other health benefits.
This article takes a detailed look at protein’s beneficial effects and provides guidance for achieving the best results on a high-protein diet.
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Protein is one of the three macronutrients, along with carbs and fat.
In your body, it performs the following roles:
- Repair and maintenance: Protein is the main component of your muscles, bones, skin and hair. These tissues are continuously repaired and replaced with new protein.
- Hormones: Chemical messenger proteins allow cells and organs in your body to communicate with each other.
- Enzymes: Most enzymes are proteins, and the thousands of chemical reactions that take place throughout your body are driven by them.
- Transportation and storage: Some proteins help deliver important molecules where they’re needed. For example, the protein hemoglobin carries oxygen to your body’s cells.
Protein is made up of smaller units known as amino acids.
Of the 22 amino acids, 9 are considered “essential,” meaning they must be consumed in food because your body can’t make them.
Importantly, some foods provide better protein than others based on their amino acid profile.
Generally speaking, animal products are considered “complete protein” because they contain all the essential amino acids in the optimal amounts that your body needs. These include eggs, dairy, meat, fish and poultry.
Vegetable proteins don’t provide adequate amounts of every essential amino acid but can be combined with other plant sources to make complete protein. Beans, legumes, grains, soy, nuts and seeds are examples of high-protein plant foods.
Although protein quality is important, the amount of protein you consume is key.
Many researchers believe that the current protein recommendations may be too low to stay truly healthy in the long term
SUMMARY:Protein serves a number of important functions in your body. It is made up of individual amino acids, including many that your body cannot create on its own.
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Research suggests that increasing your protein intake may have impressive effects on your appetite, metabolic rate, weight and body composition.
Appetite and Fullness
Eating more protein may help suppress your hunger and appetite for hours after eating.
Protein increases production of hormones like PYY and GLP-1, both of which help you feel full and satisfied. In addition, it helps reduce levels of ghrelin, also known as the “hunger hormone”
In a controlled study of 12 healthy women, the group that consumed a high-protein diet experienced higher GLP-1 levels, greater feelings of fullness and less hunger than the group that ate a lower-protein diet
Due to these effects on appetite and fullness, a higher protein intake typically leads to a natural reduction in food intake.
In another study, when 19 healthy young adults were allowed to eat as much as they wanted on a diet consisting of 30% protein, they consumed an average of 441 fewer calories per day than when they followed a diet consisting of 10% protein
Interestingly, another reason protein is so satisfying seems to be related to the significant increase in metabolic rate that occurs during its digestion
Metabolic Rate
A higher protein intake may increase the number of calories you burn.
Protein digestion appears to boost metabolic rate by an impressive 20–35%, compared to a 5–15% increase for digesting carbs or fat
In fact, several studies have found that when people eat diets high in protein, they end up burning more calories for several hours after eating
In a study of 10 healthy young women, consuming a high-protein diet for one day was shown to increase metabolic rate after meals nearly twice as much as eating a high-carb diet for one day
Weight Loss and Body Composition
Not surprisingly, protein’s ability to suppress appetite, promote fullness and increase metabolism can
Several high-quality studies have found that increasing protein intake promotes weight and fat loss
In a six-month diet study including 65 overweight and obese women, the high-protein group lost an average of 43% more fat than the high-carb group. What’s more, 35% of women in the high-protein group lost at least 22 pounds (10 kg)
Typically, when you reduce your calorie intake, your metabolism slows down. This is partly due to muscle loss.
However, research suggests that a higher protein intake can help protect against muscle loss and keep your metabolic rate up
In one large review of 24 studies that included over 1,000 people, high-protein diets were found to be more effective than standard-protein diets for losing weight, preserving muscle mass and preventing metabolic slowdown during weight loss .
Importantly, standard or high-protein diets can be effective for everyone.
But interestingly, one European study concluded that based on different gene types, high-protein diets would be especially effective for weight loss and maintenance in 67% of the population .
SUMMARY:The ability of high-protein diets to decrease hunger, increase feelings of fullness, boost metabolic rate and protect muscle makes them effective for losing weight and improving body composition.
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