If you do some internet research, you will find some evidence that a high-protein diet can help you lose weight. Other articles will tell you it will make you gain weight. So, what’s the answer?
This article will look at both sides of the coin so you can determine whether you need to increase your protein intake.
How Protein Can Benefit Weight Loss
Changes Weight Regulating Hormone Levels: Protein increases the levels of the appetite-reducing hormones peptide YY, GLP-1, and cholecystokinin, and reduces the hunger hormone ghrelin minimizing feelings of hunger.
Metabolizing Protein Burns Calories: Some of the calories you consume when you eat are burned while digesting and metabolizing food. Foods with protein produce a high calorie burn as compared to carbs and other items. Research suggests that 30% of protein calories are burned during digestion.
Boosts Metabolism: The calorie-burning effect of protein makes you burn more calories around the clock. A high-protein diet can make you burn 80 to 100 calories more than other diets.
Reduces Overnight Snacking: Research shows that a high protein diet reduces cravings by 60% and cuts overnight snacking in half. Results may be most acute when a protein-rich meal is consumed at breakfast time.
Helps You Lose Weight Without Calorie Restriction: Protein speeds up metabolism and boosts satiety so you lose weight without reducing calories. Therefore, it is a highly sustainable diet option.
Promotes Weight Loss without Muscle Loss: Many types of weight loss cause muscle loss that slows metabolic rate. A high-protein diet promotes weight loss without muscle loss and boosts metabolism for optimal fitness.
How Protein Can Be Detrimental to Weight Loss
Too Much Meat: Meat is a good source of protein, but it’s also high in calories. Balance your diet by eating lean sources of protein like white-fleshed fish, plain yogurt, beans, and tofu. If you do eat meat, choose white meat over red.
You’re Restricting Yourselves: Some people go overboard on a protein diet reducing all carbs. The lack of carbs can negatively affect mood. It can also cause carb cravings that lead to binges.
You Don’t Have the Energy to Work Out: Carbs are the best source of energy. If you cut too many carbs out of your diet, you won’t feel like working out. If you don’t work out, you won’t reach your weight loss goals.
You’re Eliminating Fiber: Like protein, fiber also makes you feel full. If you are adding too much protein to your diet, you may be eliminating high-fiber foods like fruits, veggies, and whole grains. Not getting enough fiber can also be detrimental to digestive health and heart health.
So, what’s the verdict? Can protein help with weight loss? Yes. It reduces hunger, boosts metabolism, and aids in burning calories.
However, you must consume a healthy diet to ensure it works for you. Reduce high-calorie meats and include carbs and fiber to ensure you reach your goals. Will you be trying a high-protein diet as part of your weight-loss plan?
