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Based on the previous article, we know that 70% of weight loss is due to nutrition planning. In nutrition, protein is the single most important nutrient for weight loss and a better-looking body. Many of us did not consume enough protein during weight loss which will slow down the weight loss progress.
What is Protein?
Protein is a macronutrient that is essential to build and preserve muscle mass. It is commonly found in animal products, nuts, and legumes.
How does Protein work in Our Body?
Protein is being broken down into amino acids which help in repair and building cells, aids in hormone and enzyme production, blood clotting and transportation of oxygen.
3 Reasons Why Protein Help You Get Slim Fast
1. Protein Helps Prevent Muscle Loss and Metabolic Slowdown
Many of you only looking at the number of the weight scale when going through weight loss. However, it is important to know that weight loss does not always equal to fat loss. When you lose weight, you might be losing water or muscle as well.
The lean muscle mass in our body keeps us burn extra calories throughout the day. Thus, losing muscle means slower metabolic rate in the long run. Research shows that increase of protein intake can reduce lean muscle mass loss during the weight loss journey. Protein is also responsible for the growth and repair of cells and tissues in our body.
Thus, having enough protein intake in a calorie deficits states will prevent muscle loss during weight loss which leads to a higher and healthier metabolic rate in the long run.
2. Protein Controls Hunger and Reduces Appetite
Protein reduces hunger and appetite in several mechanisms which lead to less calorie intake.
The density of protein is higher as compared to carbohydrates. For example, eating 100g of protein such as lean chicken breast felt much more filling as compare to 100g of carbohydrates such as rice although the calories are similar. In one study, people who consume more than 30% of calories from protein automatically drop their calorie intake by 441 calories per day, this is equivalent to about 2 bowls of rice.
Besides, protein also affects the level of weight-regulating hormones which reduces the hunger. Research shows that high protein intake actually increases the levels of satiety hormone such as GLP-1, peptide YY, and cholecystokinin while reducing hunger hormone ghrelin.
In another word, high protein intake is having “appetite advantage” which prevent us on over consuming calories and reduces the chances of us craving for snacks. This eventually will prevent us from getting fat and also help us lose weight easily without feeling suffer.
3. Protein Helps You Burn More Calories
Our body burns calories during activities. Eating and digesting a meal do burn calories as well. Thermic effect of food (TEF) is defined as the calories our body burns during the digestion and absorption process of the foods we eat.
The higher the TEF, the more calories you burn during your meal. Carbohydrates TEF is usually about 5 – 10%, fats is about 0 – 3%. But with protein, TEF is about 20 – 30%. Which means, if the chicken breast you eating contain 100 calories, 20-30 of these calories will be burned when your body digest it.
By making you burn more calories during digestion and absorption, high protein intake does have a metabolic advantage as compared to low protein intakes.
How Much Protein Should I Take To Lose Weight?
It is recommended to consume 30 – 40% of calories from protein based on total calories. Of cause, we do understand that it is very complex to calculate the calories. As a simple guide for weight loss, you should consume a palm size of protein for every 15kg. For example, if you are 60kg, you should only eat 4 palm size of skinless chicken breast per day to lose weight fast.
However, we are giving FREE complete fat loss guide with nutrition and exercise guide with the purchase of Apple Lite if you are looking to lose weight fast and healthy.
Protein is proven to aids in weight loss. Protein is having a lot of health benefits which helps us to lose weight healthily. Consume high intake of animal-based protein during weight loss to reap the benefits and fasten the weight loss progress.