Protein for weight loss may be a useful tool in your overall weight loss program. It may also help with suppressing the appetite. Protein works in some ways. For example, a high protein intake boosts metabolism by preserving lean muscle mass, balances blood-glucose levels, reduces appetite and effects several weight-regulating hormones. As a foodie/holistic nutritionist/health copywriter I love spieling on this topic. Let’s take a closer look at protein and weight loss.
Protein For Weight Loss
Protein’s powerful hunger-reducing effects may be the most critical factor in weight-loss. The hypothalamus regulates and processes some different types of information including appetite-regulating chemicals. For example, higher levels of protein increase a hormone called Leptin, which is considered a 'satiety hormone' that reduces appetite and makes you feel full. Balanced hormones are vital for weight loss.
Digesting and metabolising protein also burns calories which are called the thermic effect of food (TEF). Protein has a TEF of 20-30%, compared to carbohydrates (5-10%) and fat (0-3%). Research has shown that a protein-rich diet boosts metabolism and increases the number of calories burned by about 80 to 100 per day. On a weight-loss diet, consuming sufficient protein may also help reduce fat mass, retain muscle mass and maintain a healthy metabolism. On a high-protein diet, more calories are burned throughout the day and even during sleep.
Protein To Boost Metabolism
Muscle-loss can be an unwanted side effect of weight-loss since this can reduce metabolic rate. A high-protein diet can help to minimise muscle-loss and maintain a higher metabolic rate while losing body fat. Consumption of protein can decrease muscle loss, thus contributing to retaining a higher metabolic rate as you lose body fat. Strength training reduces muscle-loss and metabolic slowdown during a weight-loss program.
Brown Rice Protein Powder
Meat, dairy, eggs and animal protein alternatives such as legumes and lentils, seeds and nuts are good dietary sources of protein. Brown rice protein powder is an alternative to traditional protein powders and is compatible with vegan, gluten-free and low-allergen diets. It is high in cysteine, an amino acid needed for glutamine synthesis and methionine. Cysteine helps in the synthesis of other proteins, such as carnitine which convert fats to energy. Some say brown rice protein is comparable to whey in building muscle, strength and aiding in exercise recovery.
Balancing your protein with an abundance of antioxidant-rich vegetables, healthy fats and a few low fructose fruits is always a good idea. Also being careful of the types of protein you eat is essential. A health coaching session will help you assertion which protein and how much protein you need depending on your lifestyle, health and weight loss goals.