How protein helps you lose weight naturally | Steroids4U.eu

 How protein helps you lose weight naturally

Protein is the most important nutrient when it comes to weight loss and a better looking body. Intake of high amounts of protein starts metabolism, reduces appetite and alters a few hormones that regulate body weight.

Protein can help you lose weight and belly fat, and it works through several different mechanisms. This is a detailed review of the effects of protein on weight loss.

PROTEIN CHANGES LEVELS OF SEVERAL WEIGHT REGULATING HORMONES

Your weight is actively regulated by your brain, especially the part called the hypothalamus. In order for your brain to determine when and how much to eat, it processes several different types of information. Some of the most important brain signals are hormones that alter the response to feeding.

Higher protein intake actually increases satiety hormone levels (reduces appetite) like GLP-1, peptide YY, and cholecystokinin, while lowering your hunger hormone levels ghrelin.

By replacing carbohydrates and fats with proteins, you will reduce the hormone of hunger and increase several hormones of satiety. This leads to a significant reduction in hunger and is the main reason why protein helps you lose weight. It will help you to eat fewer calories automatically.

Summary: Proteins lower the levels of the hunger hormone ghrelin, while increasing the appetite-reducing hormones GLP-1, peptide YY and cholecystokinin. This leads to an automatic reduction in calorie intake.

Protein digestion and metabolism burn calories

When you eat, some calories are used to digest and metabolize food. This is often referred to as the thermal effect of food (TEF). Although not all sources agree on the same numbers, it is clear that proteins have a much higher thermal effect (20-30%) compared to carbohydrates (5-10%) and fats (0-3%).

If the thermal effect of protein is 30%, it means that out of 100 calories of protein, only 70 calories are usable.

Summary: About 20-30% of calorie protein is burned while the body digests and metabolizes protein.

PROTEIN CAUSES GREATER CALORIUM BURNING (INCREASES “CALORIUM FLOW”)

Due to the high thermal effect and several other factors, high protein intake results in increased metabolism. This causes you to burn more calories 24 hours a day, including during sleep.

High protein intake has been shown to increase metabolism as well as calories burned by approximately 80 to 100 per day. This effect is especially noticeable during overeating or during eating caloric excess. In one study, overeating a protein-rich diet increased burning by 260 per day.

By causing you to burn more calories in your body, a high-protein diet has a metabolic advantage over a lower-protein diet.

Summary: High protein intake can cause 80-100 calories to burn more per day, with one study showing an increase of up to 260 calories during overeating.

Protein lowers appetite and causes you to eat fewer calories

Proteins can reduce hunger and appetite through a few different mechanisms. This can lead to an automatic reduction in caloric intake. In other words, you end up eating fewer calories without having to count them or consciously control portions.

Several studies have shown that when people increase their protein intake, they start consuming fewer calories.

In one study, proteins with 30% calories automatically reduced their caloric intake by 441 calories per day, which is a huge amount.

So a high-protein diet has not only a metabolic benefit, but also an "appetite advantage" that allows you to reduce calories more easily, compared to a low-protein diet.

Summary: A diet high in protein is very satisfying, so it leads to a reduction in hunger and appetite, compared to a diet high in protein. So it will be easier for you to limit calories.

Proteins reduce "carnivores" and reduce cravings late at night

"Carnivores" are the worst enemy of those who try to eat healthily. They are one of the biggest reasons why people tend to fail their diets. Another big problem is late night eating. Many people who tend to gain weight have "carnivores" at night, so they have a lead until the evening. These calories are added to all the calories you eat during the day.

Interestingly, protein can have a strong effect on both, carnivores and cravings at night.

This graph is from a study comparing a high-protein diet with a normal-protein diet in an overweight man:

The group with high protein intake is shown in blue and the group with normal protein intake is shown in red.

In this study, protein with 25% calories helped reduce cravings by half by 60% and after a late night meal by half!

Breakfast is probably the most important meal you can eat with protein. One study found that high-protein breakfasts significantly reduced the so-called "Carnivores" in adolescent girls.

Summary: Consuming more protein can lead to a significant reduction in cravings for food and nighttime meals. These changes should make it easier for you to follow your healthy diet.

Proteins will help you lose weight without knowingly reducing calories

Protein works according to the equation "calorie expenditure versus calorie intake". They reduce calorie intake and increase their expenditure. For this reason, it is not surprising that a diet high in protein leads to weight loss, even without knowingly limiting calories, portions, fats, or carbohydrates.

In one study of 19 individuals, an increase in protein intake to 30% of calories caused a massive decrease in calorie intake.

In this study, participants lost an average of 5 kg over a period of 12 weeks. Remember that they only added protein to their diet, they did not intentionally limit anything.

Although the results are not always so dramatic, most studies show that a diet high in protein leads to significant weight loss.

Higher protein intake is also associated with lower belly fat, harmful fat that accumulates around organs and causes disease. Weight loss is not the most important factor, but it is the long-term adherence that counts. Many people can be "on a diet" and lose weight, but most end up gaining weight.

Interestingly, higher protein intake can also help prevent weight gain. In one study, a slight increase in protein intake (from 15 to 18% of calories) caused a 50% reduction in recovery after weight loss.

Summary: Eating a high-protein diet can cause weight loss, even without counting calories, controlling portions, or reducing carbohydrates. A slight increase in protein intake is also a prevention against weight gain.

Proteins help prevent muscle loss and slow down metabolism

Weight loss does not always mean fat loss. When you lose weight, muscle mass is reduced as well. However, what you really want to lose weight is body fat, subcutaneous fat (under the skin) as well as body fat (around the organs).

Loss of muscle mass is a side effect of weight loss that most people do not want.

Another side effect of weight loss is that the metabolic rate tends to decrease.

In other words, you end up burning fewer calories than before you lost weight. This phenomenon is often called the "starvation mode" and can cause several hundred fewer calories burned each day.

Consuming a lot of protein can reduce muscle loss, which should help maintain a higher metabolic rate when burning body fat.

Strength training is another important factor that can reduce muscle loss and slow down metabolism during weight loss. For this reason, high protein intake and heavy strength training are two wonderful components of an effective weight loss plan.

Not only do they help keep your metabolism fast, they also ensure that what's under fat actually looks good. Without protein and strength training, you can end up looking "poor but fat" instead of fit and clean.

Summary: Consuming large amounts of protein acts to prevent muscle loss during weight loss. It also helps keep your metabolic rate high, especially in conjunction with heavy strength training.

How much protein is the optimal amount?

The recommended daily intake for protein is only 46 and 56 grams for the average woman and man, respectively. This amount may be sufficient to prevent deficiency, but it is far from optimal if you are trying to lose weight (or gain muscle). Most studies on protein and weight loss expressed protein intake as a percentage of calories. Based on these studies, targeting proteins like 30% of calories seems to be very effective for weight loss.

You can find this number of grams by multiplying your calorie intake by 0.075. For example, if you have a diet with 2000 calories, you would eat 2000 x 0.075 = 150 grams of protein.

You can also target a specific number based on your weight. For example, 0.7-1 grams of protein per pound of net mass is a common recommendation (1.5-2.2 grams per kilogram).

It is best to divide your protein intake during the day so that you eat protein with each meal. Keep in mind that these numbers may not be accurate, anything between 25-35% of calories should be effective.

Summary: In order to lose weight, focusing on 25-35% of calorie protein is optimal. 30% calories means 150 grams of protein in a diet with 2000 calories.

How to get more protein into your diet

Increasing your protein intake is easy. Simply eat more protein-rich foods.

And these are:

Meat: chicken, turkey, pure beef, pork, etc.

Fish: salmon, sardines, cod, trout, etc.

Eggs: all species

Dairy products: milk, cheese, yoghurts, etc.

Legumes: beans, chickpeas, lentils, etc.

If you have a low carbohydrate diet, choose fatter meats. If you are not on a low carb diet, try to incorporate as much clean meat as possible. This will make it easier for you to keep your protein high without taking in too many calories.

Taking protein supplements is also a good idea if you have trouble getting the amount of protein you need. Whey protein powder has been shown to have a number of benefits, including increased weight loss.

Although it may seem simple to you at the thought of eating more protein, it can actually be difficult to incorporate into your life and nutrition plan. I recommend that you use a calorie / nutrient counter at the beginning. Weigh and measure everything you eat to make sure you are achieving your protein goals.

You don't have to do this forever, but in the beginning, until you find out what a high-protein diet looks like, it's very important.

Summary: There are many high protein foods that you can eat to increase your protein intake. In the beginning, it is recommended to use a calorie / nutrient counter to make sure you are getting enough.

Protein is the easiest and tastiest way to lose weight

When it comes to fat loss and a better looking body, protein is the king of nutrients. You don't need to limit anything to benefit from higher protein intake. It's just about adding them to your diet. This is especially appealing mainly because most protein-rich foods taste really good. Eating many of them is simple and satisfying.

A protein-rich diet can also be an effective strategy for preventing obesity, it's not just something you're taking temporarily to get rid of fat. By permanently increasing your protein intake, you balance the calories spent and received in your favor. Over the course of months, years or decades, the change in your belt can be huge. However, keep in mind that calories still count. Protein can reduce hunger and increase metabolism, but you will not lose weight if you do not eat fewer calories than you burn. It is certainly possible to overcome and negate the calorie deficit caused by high protein intake, especially if you eat a lot of junk food. For this reason, you should base your diet mainly on meals with one ingredient. Although this article focuses only on weight loss, proteins also have many other benefits for our health.

TIPS AND RECOMMENDATIONS:

By default, the purest and most usable protein is NATIVE WHEY and also CFM whey isolate.

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