Protein plays many vital roles in the human body – from building tissues to making hormones. Moreover, this important macronutrient also helps you to achieve your weight and fitness goal. Read further to find out the benefits of protein for weight loss and body composition.
According to the study that is published in American Journal of Clinical Nutrition, protein increases satiety to a greater extent than carbohydrate or fat. In a 16-week study, subjects consuming a high-protein (34%)/lower-fat (29%) diet reported greater postmeal satiety than subjects consuming a standard protein (18%)/higher-fat (45%) diet.
Although the other two macronutrients (fat and carbohydrates) also have the satiating effect, protein is considered superior because the satiety after consuming high-protein meal usually lasts longer.
If you are trying to lose weight but struggling because of hunger pains, eat more protein rich foods and see the difference.
2. Thermogenic Effect of Protein
We use energy whenever eat, digest and metabolize foods. This is called the “Thermic Effect of Food (TEF).” Among the three macronutrients, protein is the most thermogenic one with the thermic effect close to 30% ( thermic effects of fat and carbohydrates are 3% and 7% respectively ).
The higher thermic effect of protein is due to the fact the human body has no storage capacity for protein and high protein foods take more work to digest and metabolize.
3. Lose more fat and less muscle
Most people say that they want to “lose weight.” But the goal mustn’t be just “weight loss,” it must be ” fat loss.” That is the goal to lose fat while minimizing the muscle loss.
The high-protein diet works like a charm for this purpose and several studies back it up. In a 6-month randomized trial of 60 overweight and obese subjects, fat loss was almost twice as great in subjects receiving a high-protein diet compared with a moderate-protein diet.
So what are you waiting for ? Go and grab a meal that is high in protein.
How much protein should you be eating?
After reading about all the benefits of protein and how it helps you to reach your goal faster, you probably want to include more protein in your diet.
But how much is enough and how much is too much?
The official nutritional organizations recommend 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That is only 48 grams of protein if you weigh 60 kgs or 132 lbs.
Note that the recommended amount is for almost sedentary people who don’t exercise much and lift weights. If you are active and aiming for better health and body composition, 0.36 grams of protein per pound is just not enough.
Although many factors such as age, height and activity level affect the amount of daily protein intake, the general recommendation for regularly exercising Individuals is 0.8-1 grams of protein per pound of body weight.
Now the question is: Are you eating enough protein to feel and perform your best?