In the pursuit of sustainable weight loss, understanding the role protein plays in your body is a game-changer. Contrary to popular belief, protein isn’t strictly involved in muscle building; it is the catalyst of physiological processes such as appetite control, metabolic efficiency, and blood sugar regulation.
This article aims to shed light on the connection between adequate protein intake and shedding weight, emphasizing 5 key factors that will empower you to take control of your weight loss journey.
1. Appetite Control
Adequate protein consumption significantly reduces levels of the hunger hormone ghrelin while increasing numerous satiety-inducing hormones. In one study, participants who consumed 30% of their daily calories as protein automatically dropped their daily caloric intake by 441 calories, which is huge.
2. Metabolic Efficiency
Protein has the highest thermic effect of any macronutrient, meaning your body burns more calories digesting it than it does fats or carbohydrates. Studies have shown that increasing protein intake can lead to a 100-200 calorie increase in the daily amount of calories burned in an individual, leading to weight loss over time.
3. Blood Sugar Regulation
Meals high in carbohydrates raise blood sugar dramatically, leading to intense cravings later in the day. The solution: pair carbohydrates with protein! Proteins take longer to digest than carbohydrates, so constructing your meals with a balance of protein and carbs will regulate your blood sugar.
4. Improved Body Composition
It’s common knowledge that reduced body fat leads to better health, but what about increased muscle mass? An increase in lean muscle mass leads to an increased Basal Metabolic Rate (BMR), which is the baseline number of calories your body burns. Increasing your protein intake paired with resistance training will not only make you feel better, it will lead to an increase in calories burned around the clock.
5. Less Late-Night Snacking
It is recommended to not eat for up to 3 hours before bedtime in order to get optimal sleep. A key factor to avoiding late night snacking is controlling your body’s hunger signals, which we know can be controlled by consuming adequate protein throughout the day. Protein consumption will lead to less late night snacking and therefore better sleep, energy, and willpower to make good dietary decisions the following day.
More tips on how to combat cravings
How Much Protein Should I Eat?
The National Food and Drug Administration recommends 50 grams of protein a day. It is important to note that this recommendation is the minimum amount of protein that a sedentary individual needs to function, which does not represent the majority of people reading this blog. Depending on numerous factors (age, activity level, health goals), you will likely need much more than this.
Click here for a more accurate calculation of your daily protein needs
Placing an emphasis on protein intake is an effective way to reach your weight loss goals. You will feel less hungry, more energized, and experience improvements in your health across the board. No matter where you get it from, the key to weight loss is clear: eat more protein!