Does eating more protein really help you lose weight? For years, the mantra has been that you need to restrict your caloric intake and exercise regularly to lose weight. While both things are still important, protein consumption is often overlooked. Here are some of the ways that protein works for weight loss.
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From keeping you fuller for longer to helping you burn calories, adding high-quality protein to your diet is an effective way to lose weight. Let's break down how protein helps you lose weight and keep it off for good.
Yes, protein shakes can help with weight loss because they help you feel fuller for longer. They’re a great source of protein and can help boost your metabolism. Along with its metabolism-boosting power, protein is essential for building and maintaining muscle mass.
Including a moderate amount of protein in your diet can help you burn more calories. Protein is the most thermogenic of all the macronutrients, meaning that it burns the most calories when it is digested.
A recent study published by The American Journal of Clinical Nutrition found that people who ate a high-protein diet burned more calories than those who ate a lower-protein diet, even when they were resting. Researchers theorized that high-protein diets helped increase the participants' metabolic rate, leading to more burned calories.
They call breakfast the most important meal of the day for a reason. A study by the MU School of Medicine found that people who ate a high-protein breakfast consumed up to 400 fewer calories throughout the day than those who ate a low-protein breakfast.
Researchers also found that the participants who ate the high-protein breakfast felt fuller and less hungry throughout the day. Try starting your day with a protein-rich breakfast to help you lose weight.
Curb those late-night cravings by eating a protein-rich dinner. Your body breaks down protein at a slower rate than fats or carbs. As it's broken down, protein turns into peptides, which are tiny proteins that help regulate your digestive system, appetite, and weight. Peptides send signals to the brain that tell the body to stop eating.
It's completely natural to lose muscle mass as you age, but it's not inevitable. A study published by Oxford has found that protein supplementation can help prevent these age-related changes.
The study found that when older adults supplemented their diets with higher levels of protein, they lost less muscle mass and experienced less decline in metabolic function than those who consumed lower levels of protein. It can be as easy as starting your day with a protein shake or adding some protein-rich food to your meals.
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