Your secret weapon for real, long-term weight loss does not come in a micro-magic pill, but rather a macronutrient ample in the food supply. And while carbohydrate and fat are also essential macronutrients in the diet, protein is suggested to not only assist in weight loss and muscle maintenance, but vital for life. Why, you may ask? Because it is absolutely necessary to build and maintain all the body's structures, including muscles, tendons and ligaments, but also the circulatory system, brain, organs, immune system, skin. (Yep, just about everything!) As old cells slough off these various structures, replacement protein is constantly needed to build and repair them. Learn how to keep the body not only working sufficiently, but healthily, with this secret weapon for real, long-term weight loss!
Protein for Weight Loss
Supports Muscle Mass
You may first be wondering, "Does protein burn fat?" While it does not melt away those pounds per se, much of the benefit of protein for weight loss relates to muscle repair and growth, ultimately in aims to displace body fat with muscle mass. Especially if including strength-training in your workout regimen, sufficient protein is vital to promote muscle synthesis and development.
Simply put, the more muscle someone carries, the faster the metabolism even when the body is at rest. Also known as resting metabolic rate, RMR is the amount of calories the body needs to carryout vital functions. Additionally, protein displays a high thermic effect of food (TEF), or the amount of energy expenditure needed to process and digest food. Evidence suggests about 20 to 30 percent of protein calories are burned while the body is digesting and metabolizing the macronutrient.
Protein can regulate appetite in a number of fashions, including controlling hunger hormones and inducing satiety. Protein reduces levels of the hunger hormone ghrelin and boosts the appetite-reducing hormones GLP-1, peptide YY, and cholecystokinin, which can naturally lead to an automatic reduction in caloric intake. And not to mention, high-protein diets are highly satiating to keep hunger and appetite at bay compared to low-protein diets.
Especially when considering the addictive properties of sugar, introducing more protein in the diet can combat against cravings. Eating more protein can lead to major reductions in cravings and the desire to snack late at night, making it much easier to stick to a nutritious and healthy diet.
Increasing Protein to Lose Weight
Protein needs are individualized and dependent on a number of factors, including age, gender, activity level, and health conditions. However, the general adult population needs an average of 0.8 grams of protein per kilogram of bodyweight (g/kg), with the Dietary Reference Intake (DRI) for women and men recommending at least 46 and 56 grams of protein daily, respectively.
With protein widely found in a laundry list of food sources, there are numerous ways to ensure adequate protein, including for those who wish to reduce or completely dismiss animal meats and products altogether. Nonetheless, valuable protein sources include:
• Animal Meats: chicken, turkey, beef, pork (opt for leaner cuts to reduce fat and total calorie content)
• Fish: tuna, salmon, herring, cod, sardines, shrimp, crab
• Dairy Products: milk, cheese, cottage cheese, eggs, yogurt
• Nuts and Seeds: almonds, walnuts, pecans, sunflower seeds, chia seeds, and nut butters
• Legumes: soybeans, peanuts, beans, lentils, peas
But in addition to protein, it is absolutely imperative you are consuming sufficient calories. Following low-calorie diets may lead to weight loss initially, but depriving your body with the energy it needs can be counterproductive. In fact, you may be compromising muscle mass, as the body turns to its own tissues in absence of adequate calories and slows down metabolism so the body uses less energy to function overall. So, ensuring adequate intake of small amounts of protein spread throughout the day keeps our bodies from turning to lean tissues for energy, and helps keep metabolism optimal.
If looking for your weight loss solution, all without the hassle and stress of tackling the grocery store, bistroMD offers a diet delivery program that ensures adequate protein. Being doctor-designed and dietitian-approved, all meals contain 1,100 to 1,400 calories daily with 40 to 50 percent of total caloric intake from lean, adequate protein, 20 to 25 percent of calories from healthy fats, and 30 to 35 percent from complex carbohydrates. Ultimately, the balance of macronutrients provides the body jump start healthy weight loss and keep it off! And with chefs cooking with the freshest ingredients, offering 200 recipes, and a customizable menu, you are sure to find something to satisfy your personal taste buds and align with personal goals! Find more information on bistroMD at their official webpage here or by calling 866-401-3438 today!