How Protein Can Help You Lose Weight Naturally

Protein is the single most important nutrient for weight loss and a better looking body.

A high protein intake boosts metabolism, reduces appetite and changes several weight-regulating hormones Protein can help you lose weight and belly fat, and it works via several different mechanisms.

This is a detailed review of the effects of protein on weight loss.

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Protein Changes The Levels of Several Weight Regulating Hormones

Your weight is actively regulated by your brain, particularly an area called the hypothalamus 

In order for your brain to determine when and how much to eat, it processes multiple different types of information.

Some of the most important signals to the brain are hormones that change in response to feeding 

A higher protein intake actually increases levels of the satiety (appetite-reducing) hormones GLP-1, peptide YY and cholecystokinin, while reducing your levels of the hunger hormone ghrelin 

By replacing carbs and fat with protein, you reduce the hunger hormone and boost several satiety hormones.

This leads to a major reduction in hunger and is the main reason protein helps you lose weight. It can make you eat fewer calories automatically.

BOTTOM LINE:

Protein reduces levels of the hunger hormone ghrelin, while it boosts the appetite-reducing hormones GLP-1, peptide YY and cholecystokinin. This leads to an automatic reduction in calorie intake.

Digesting and Metabolizing Protein Burns Calories

After you eat, some calories are used for the purpose of digesting and metabolizing the food.

This is often termed the thermic effect of food (TEF).

Although not all sources agree on the exact figures, it is clear that protein has a much higher thermic effect (20-30%) compared to carbs (5-10%) and fat (0-3%) (11Trusted Source).

If we go with a thermic effect of 30% for protein, this means that 100 calories of protein only end up as 70 usable calories.

BOTTOM LINE:

About 20-30% of protein calories are burned while the body is digesting and metabolizing the protein.

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