There’s a reason high-protein diets have gained popularity in recent years, as they are proven to be effective in managing hunger, supporting metabolism, and changing your body composition to your desired state in a sustainable manner. While weight loss often seems as though it can be distilled to just “eat less and move more,” it’s not that simple. The composition, or more specifically , the quality of the food you eat, plays an important role in that journey. Increasing your protein now can help you in the long run.
Here are benefits of protein to help you achieve your weight management goals.
1. Helps you stay full longer
Because protein is the most satiating macronutrient, it reduces hunger by decreasing the hormone ghrelin, and increasing other hormones that signal fullness. This can be achieved by increasing Peptide YY and GLP-1.
The result?
Eating fewer calories, not feeling deprived.
Why does it matter?
Consistent feelings of fullness are key in preventing the habits you may have of overeating, grazing and late night snacking.
2. Reduces cravings and mindless eating
Eating protein in your meals more often can help to reduce food cravings. This is because protein stabilizes your blood sugar. Reduced food cravings can help to reduce energy crashes and cravings for sugary snacks. Afternoon snacking is often reduced by increasing the amount of protein you eat at breakfast.
example
If you’ve ever consumed a high-protein breakfast such as eggs or yogurt, then you will realize how much fuller you will be as opposed to eating a high-carb breakfast filled with pastries and cereals.
3. Helps Keep Lean Muscle
The aim of weight loss is to remove fat, not muscle. Proteins and strength training aid in retaining your muscle tissues.
Why it’s important.
- More muscle = higher resting metabolic rate.
- Higher metabolism = calories burned even at rest.
This is beneficial for easier management of weight in the long run.
4. Increases the thermic effect of food
Your body even burns calories by digesting food. Protein takes the most energy in digestion, so it burns the most calories.
Example:
Eating 100 calories of protein burns 20-30 calories in the digestion.
That does not mean it solely leads to in weight loss, though it increases the rate of energy calories burned in a day.
5. Helps balance blood sugar and energy levels
Balanced blood sugar levels decrease energy dips that in turn, trigger hunger. Protein digestion slows blood sugar by firing rapid spikes that lead to cravings.
Benefits include:
- Stable And Improved Mood And Focus
- Stabilized energy
- Helps Reduce Impulsive Eating
6. Improves Body Composition Beyond the Scale
Improving protein intake supports:
- Muscle toning
- Strength
- Midsection fat loss
Even if the scale does not change much, many people still appear leaner, with fat losses and muscle maintenance or building.
7. Supports Better Diet Adherence
Sticking to a plan is one of the most significant challenges with weight loss. High protein diets make it easier to control appetite and sustain energy, making it easier to develop and maintain healthy habits over the long haul.
To say it differently:
Protein fosters the consistency to stay on track, and that’s probably the most important thing with weight management.
8. Helps Reduce Loss of Muscle With Age
With aging, muscle loss is common. A diet higher in protein can help sustain muscle, preserving a higher metabolism and sustaining mobility, strength, and independence.
Conclusion
Eating a higher proportion of protein will be one of the most effective and sustainable strategies for weight management. Fostering satiety, stabilizing blood sugars, increasing calorie burn, preserving muscle, and sustaining, protein will assist with short-term weight loss and the maintenance of that weight over the long haul.
