High protein diet is popular among body builders. Then it is obvious to raise a question in your mind that “Can you lose weight with a high protein diet?”.
Yes, you can. It is also highly recommended for weight loss. High protein diet becomes very popular from last decades, to lose extra weight.
The European Journal of Obesity published on June 10, 2017, to establish the effect of high protein diet (HPD) on weight loss, with respect to standard protein diet (SPD).
A randomized controlled trial was conducted on 118 people aged 47.4 +/- 11.5 years. Some people were provided standard protein diet (SPD) as 0.8g/Kg of body weight (SPD) and other, high protein diet (HPD) of 1.3g/Kg of body weight for 6 months.
The results were concluded that the participants with high protein diet (HPD) have lost significantly more weight than the participants with standard protein diet (SPD). Mean weight losses were reported as 5.8% on SPD and 9.5% on HPD.
Let us elaborate the high protein diet, so no any doubt remain left in your mind.
- Roles of protein in your body
- How high protein diet works for losing weight
- High protein diet burns more calories due to higher thermic property
- High protein diet reduces appetite
- High protein diet makes you full longer
- High protein diet helps to lose weight both ways
- Protein changes the levels of several weight regulating hormones
- High protein diet helps to reduce weight but prevent muscle loss and metabolism
- High protein foods that should be included in your diet
- Can you get enough protein from food required for weight loss
- What you should do apart from taking high protein diet to achieve your weight loss goal
Roles of protein in your body
The name protein derived from Greek word ‘proteos’ that means primary. It is primary macronutrient of our diet and very crucial for our body.
According to U.S. National Library of Medicine, proteins are large and complex molecules that play many critical roles in the body.
They do most of the work in cells and are required for the structure, function and regulation of the body’s tissues and organs.
Proteins are made up of hundreds of smaller units called amino acids which are attached to one another in long chains. There are 20 different types of amino acids than can be combined to make a protein.
Among them 9 amino acids are considered essential and you should take it from food. Because your body can’t make them.
Protein functions as antibodies that bind to specific foreign particles, such as viruses and bacteria to help protect the body.
Phenylalanine hydroxylase enzymes carry out almost all of the thousands of chemical reactions that take place in cells. They also assist with the formation of new molecules by reading the genetic information stored in DNA.
Messenger proteins, such as some type of hormones, transmit signals to coordinate biological processes between different cells, tissues and organs.
Actin proteins provide structure and support for cells. Ferritin proteins bind and carry atoms and carry small molecules within cells and throughout the body.
How high protein diet works for losing weight
High protein diet helps you to lose weight, reduce fat and develop muscles in your body in many ways. By the help of following points you can better understand the role of high protein diet in losing your weight:
1. High protein diet burns more calories due to higher thermic property
The thermic effect of food (TEF) is the energy required for digestion, absorption, and disposal of ingested nutrients. Values of thermic effect of the macronutrients of foods are as below:
- Carbohydrates: 5 to 15% of the energy consumed
- Protein: 20 to 35%
- Fats: at most 5 to 15%
It shows, among all the 3 macronutrients of your diet, protein has greater thermic effects. When you take high protein diet, protein tends to boost your metabolism. It burns more calories and works all the times in a day, even you are not doing any work.
When you ate more protein, the more calorie you burn. In this point of view, the high protein diet helps you to lose more weight even you are sleeping or not doing any work.
2. High protein diet reduces appetite
The National Center for Biotechnology Information (NCBI) has stated in his publication (2014, Nov.19) that high protein diet benefits in losing weight by improving satiety and decreasing fat mass.
The mechanisms behind weight loss by high protein diet are as follows:
High-protein diets increases secretion of satiety hormones (GIP, GLP-1)
Reduces orexigenic hormone secretion (ghrelin)
The increased thermic effect of food and protein-induced alterations in gluconeogenesis improves glucose homeostasis.
This way, high protein diet improves satiety, means you feel satisfied with fewer calories. Thus helps you to lose weight.
3. High protein diet makes you full longer
Protein requires more digestion time in the stomach than carbohydrate.
In foods like beans, eggs and meat have giant protein molecules. Because the molecules are so large, it takes a longer process to break them down before they can be used as fuel.
An enzyme in the stomach begins to digest protein. Protein molecules then move into the small intestine, where several more enzymes break down the molecules into amino acids.
The smaller amino acid molecules pass through the walls of the small intestine to get into the bloodstream.
Thus, when you take high protein diet, it takes more time to digest. That means you feel hungry after a longer span of time after your previous meal. Hence, overall calorie intake becomes decreased.
4. High protein diet helps to lose weight both ways
When you are on high protein diet, your satiety level is greatly increased; hence you tend to take fewer calories. On the other hand, more calories required to burn for digestion and metabolism when you are taking high protein diet.
Thus, it works as two-edged sword. You need not required to be very conscious about your calorie intake and burning. It works very smartly to get you achieve your weight loss goal.
5. Protein changes the levels of several weight regulating hormones
A study published by NCBI (2008, Dec 3) states that your weight is regulated by hypothalamus, a particular area of your brain. It receives signals of hunger and satiety and inspires you to take food or not.
High protein diet increases levels of satiety hormones GLP-1, peptide YY and cholecystokinin, so you feel satisfied with lesser amount of foods. On the other hand it reduces the level of ghrelin, hunger hormone, so you feel less hungry and tend to take lesser food.
This way, high protein diet manages the level of hormones to help you regulate your calorie intake to promote your weight loss.
6. High protein diet helps to reduce weight but prevent muscle loss and metabolism
High protein diet has a special quality. It helps you to lose your weight without reducing your muscle mass and metabolism.
This is the cause why high proteins are very popular among body builders and athletes.
Most of the other mechanisms of weight loss reduce fats from your body along with your muscle too. This is the reason of popularity of high protein diet in comparison to other diets.
High protein diet has other health benefits apart from healthy weight loss. But if you are on any prescription, it is better to take advice with your doctor before you start high protein diet.
High protein foods that should be included in your diet
You should choose high protein foods that are nutrient-rich and lower in saturated fats and calories. Following are the high protein foods, you need to include in your diet:
- Lean meat
- Nuts and seeds
- Low-fat dairy
Can you get enough protein from food required for weight loss?
The proteins you get from animal source are full of all the 9 essential amino acids. But proteins from plant source are lack of these amino acids. Out of 9 amino acids, you can get only 4-5 in any plant sourced protein. However, to get the complete essential acids, you should include 2-3 types of protein foods in your diet.
To get the required amount of proteins in your high protein diet, you may need to include protein supplements in your diet. These options let you get the required protein easily. Sometimes when you are in lack of time or not get these foods, protein supplements will help you to get the required quantum of protein in your diet.
What you should do apart from taking high protein diet to achieve your weight loss goal
It is always advised by nutritionists and health practitioners to include some exercise along with your diet. You should take unsaturated fats, limit saturated fats and avoid trans fats.
Sugary foods and beverages are required to minimize and take enough water that also helps you to reduce your weight.
You became well understood through 5 points discussed so far about high protein diet – roles of protein in your body, how high protein diet works for losing weight in 6 ways, high protein foods that should be included in your diet, can you get enough protein from food required for weight loss and what you should do apart from taking high protein diet to achieve your weight loss goal.
Now, you may want to purchase protein powder to meet your required quantity of protein in your diet. If it is not available in your nearest shop, please feel free to shop online from Amazon store through the link cited in this post. Share this post to your family and friends who may in need of these informations.
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