Why Adequate Protein Intake Is "A Must" For Weight Loss
Protein is well known for being “a must” for weight loss. But why? I’m going to explain how adequate protein intake can lead to weight loss and improved overall health.
Protein is one of three macronutrients (carbohydrates and fat being the other two). It’s mostly known for its notorious role in muscle synthesis, which supports weight loss by cultivating lean body mass, thereby boosting metabolism. Protein has also shown to be considerably satiating, thus lowering the risk of overeating and controlling caloric intake.
The importance of protein is related to the following factors:
Protein stimulates muscle growth- it repairs, grows, and builds muscle mass. Sporting greater muscle mass results in a faster metabolism, therefore facilitating greater calorie burn on a daily basis.
Protein offers satiety- protein has shown to be more satiating than carbohydrate and fat in the short and long term.
Decreased hunger rates- because of the essential acids that protein contains, it is related to decreased hunger
Protein regulates hunger hormones- consuming a high protein diet has shown to induce satiating hormones and reduces ghrelin, a hunger-stimulating hormone.
Protein controls blood sugar- pairing protein with carb sources slows down the absorption of sugar from the stomach into the bloodstream, helping to stabilize blood sugars and warding off future cravings.
Protein increases energy expenditure- the body burns more calories digesting protein than carbohydrates and fat.
Protein enhances fat burn- the body can’t effectively burn and use fat as energy without protein.
Protein supplies metabolic supporting B vitamins- lean proteins are rich in B vitamins which provide the body with energy and help metabolic processes function at their prime.
I recommend between 60 and 90 grams of protein per day for my female clients, depending on their exercise level and starting weight. The following are examples of high-quality proteins and their corresponding protein offering:
Beef sirloin: 19 g per 3 oz.
Chicken: 17g per 3 oz.
Eggs: 6 g per medium egg
Shrimp: 19g per 3 oz.
Tilapia: 23 g per 4 oz.
Tuna: 25 g per 3 oz. of drained tuna
Eating protein is simple when you think about it, but you may need help actually integrating it into your life and nutrition. Visit my website to schedule a free consultation and I can offer tips to make it easier!