Why Is Protein So Important For Weight Loss

Importance Of Protein After Wls

Importance of Protein after weight loss surgery- Mexicali Bariatric Center

Whats all the fuss about Protein?Theres a huge range of protein supplementation available in Australia however, it is essential to recognize that some supplements are of higher quality than others. For weight-loss surgery patients, it can be very confusing if you are not sure what youre looking for when it comes to protein supplementation.

Protein For Weight Loss

No matter what you eat, youll only lose weight if you use more energy through your daily activities than your body can produce from the food you consume.

However, your body has to work harder to digest and use foods containing protein, so your body burns more calories as it processes them. Not only that, but as they also take longer to leave your stomach, you feel full faster and for longer.

The Importance of Leucine

Scientists are finding that Leucine is one of the most important amino acids for regulating metabolism and helping weight loss.

Donald Layman, PhD6, from the University of Illinois, has published many papers on the subject and is one of the key Leucine researchers. He found that a high protein, leucine-rich diet, along with lower carbohydrates intake supports not only weight loss, but also blood sugar metabolism and various other factors that support cardiovascular health.

His research shows that when we lose weight our bodies can also lose muscle and bone mass. But Leucine acts as a signal, directly communicating with insulin and making it work efficiently in the muscle. This leads to preserved muscle mass and glucose being used by the muscles as fuel, thereby supporting healthy insulin function.

A high-carbohydrate weight-loss diet on the other hand, causes more muscle to be lost.

*Leucine Unlocks Metabolic Door J Nutr. Layman DK, Walker DA.

Whey Protein: Great For Weight Loss Not Just Muscle Gain

Eat a high-protein breakfast and wake up your liver

Is Protein Important For Weight Loss

Keeping your body weight down is important for reducing the long term effects of being overweight or obese. Healthy eating and cutting down consumption of saturated fats can reduce the risk of heart disease, as well as lowering blood sugar and blood pressure.

Health and fitness is taking over the world, with more lose-weight gain-muscle-quick schemes, none of which actually work. But with good nutrition and hard work in the gym, you can lose weight.

A key to helping you lose weight is your diet. After all, its simply a game of calories in being less than the calories out! We often focus on reducing fat and sugar intake , but until recently, the benefits of increasing your protein intake werent well understood.

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Protein Is The Easiest Simplest And Most Delicious Way To Lose Weight

When it comes to fat loss and a better looking body, protein is the king of nutrients.

You dont need to restrict anything to benefit from a higher protein intake. It is all about adding to your diet.

This is particularly appealing because most high-protein foods also taste really good. Eating more of them is easy and satisfying.

A high-protein diet can also be an effective obesity prevention strategy, not something that you just use temporarily to lose fat.

Over months, years or decades, the difference in your waistline could be huge.

However, keep in mind that calories still count. Protein can reduce hunger and boost metabolism, but you wont lose weight if you dont eat fewer calories than you burn.

It is definitely possible to overeat and negate the calorie deficit caused by the higher protein intake, especially if you eat a lot of junk food.

For this reason, you should still base your diet mostly on whole, single ingredient foods.

Although this article focused only on weight loss, protein also has numerous other benefits for health.

Can You Eat Too Much Protein

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A protein-heavy diet comes with certain considerations, however. First, not everyone needs more protein the standard American diet contains enough as it is, says Majumdar. And it’s helpful to check with your doctor or a registered dietitian before drastically increasing your protein intake, since it’s not ideal for people with certain medical conditions. “Some individuals should not drive up their protein intake a lot, such as somebody with liver disease or kidney disease, or a fairly advanced type 2 diabetes,” says Fujioka. “Those individuals have to be very careful.”

Beyond that, one of the biggest concerns is that animal , such as beef and pork, can come with saturated fat. And a high intake of saturated fat can increase your risk for heart disease, as well as weight gain. “If you see a lot of fat, particularly saturated fats, you can run into problems,”says Fujioka. “Protein, unfortunately, oftentimes comes with a lot of fat, and so patients really do want to pick either better fat sources or leaner forms of protein.” He’s a fan of chicken and fish, tofu, eggs, and rice and beansa pairing, he says, that will “get you all of the essential amino acids.”

Read Also: Fat And Protein Efficient Metabolism Diet

Increases Muscle Mass And Strength

Protein is the building block of your muscles.

Therefore, eating adequate amounts of protein helps you maintain your muscle mass and promotes muscle growth when you do strength training.

Numerous studies show that eating plenty of protein can help increase muscle mass and strength .

If youre physically active, lifting weights, or trying to gain muscle, you need to make sure youre getting enough protein.

Keeping protein intake high can also help prevent muscle loss during weight loss (10, 11,

is made primarily of protein. High protein intake can help you gain muscle mass and strength while reducing muscle loss during weight loss.

Just How Important Is Protein In Your Diet

A constant battle I seem to have with my clients is getting them to eat more protein! I tend to prescribe around 1.2 grams of protein per lb of lean muscle mass which, I know is a lot! This tends to be around 120g-180g of protein a day! BUT protein is so important! The health effects of fat and carbs are controversial and often debated in health circles, with popular restriction diets that include high fat, low carb or no carb. Yet, independent of where you stand, almost everyone agrees that protein is important.

Numerous studies suggest that a high-protein diet has major benefits for weight loss, muscle gain and metabolic health. Therefore, in this blog I will discuss 8 science-based reasons that you should eat more protein.

  • Reduces Appetite and Hunger Levels
  • Increases Muscle Mass and Strength

Muscle is made primarily of protein. High protein intake can help you gain muscle mass and strength while reducing muscle loss during weight loss. Protein is the building block of your muscles. Therefore, eating adequate amounts of protein helps you maintain your muscle mass and promotes muscle growth when you do strength training. Numerous studies show that eating plenty of protein can help increase muscle mass and strength. If youre physically active, lifting weights, or trying to gain muscle, you need to make sure youre getting enough protein.

  • Good for Your Bones
  • Reduces Cravings and Desire for Late-Night Snacking
  • Boosts Metabolism and Increases Fat Burning

Final Note

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How Protein Supports Your Immune System

Many lean proteins contain high levels of zinc. Zinc is a mineral which is known for supporting the human immune system. You can take dietary supplements and immunity boosters which contain zinc, but wed prefer to get ours from real food! Youll find zinc in yogurt, skinless chicken and pork.

Lean proteins also include vitamin B which helps regulate energy levels, supports brain function and promotes proper cell metabolism. It can also help promote healthy digestion and protect your bones. Seafood, eggs and diary are all lean proteins with high levels of vitamin B.

How Much Protein A Day To Lose Weight

Why is Protein Important for Weight Loss?

So how can you tell exactly how much protein do you need to maintain your muscle and lose weight?

When calorie restriction for fat loss is considered, some research suggests between 2.3 to 3.1 grams of protein/kg of fat-free body mass or 1.04 to 1.4 grams/pound of muscle is best . You can find out your muscle mass by estimating your % body fat or getting a body composition test done.

But again, this amount can vary widely from one person to the next, And of course, you have to have the muscle to begin with. So if you are looking to lose weight and do not participate in any strength training, you might want to consider adding weight lifting or at least bodyweight exercises to your weight loss plan.

Consider increasing your protein intake to 30% of your calories or roughly 1 gram per pound of body weight/day if you are looking to drop some pounds and tone up.

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Protein: How To Unlock A Key To Weight Loss

Everywhere you look, it seems, someone is talking about the importance of protein and its role in weight loss and weight maintenance. So why is protein so important and what does it do?

Proteins are commonly referred to as the building blocks of life. All human cells contain protein. Proteins found in the human body are made up from 21 different amino acids connected together into long chains. These amino acid chains are arranged in millions of different combinations to form thousands of different proteins. Proteins are responsible for growth and development, helping your body repair and make new cells and defending against diseases, among other functions.

OK, now that we know how crucial proteins are to life, how does that transfer to weight loss and maintaining a healthy weight?

  • Healthy cells mean healthy function. If my organs, muscle and defense system are all working as designed, energy is being used and calories are expended. Adequate protein intake can also help to prevent muscle loss, known as muscle wasting.
  • Where To Get Proteins?

    Amino acids are found in animal, dairy and plant sources, such as fish, poultry, milk, eggs, soy and beans, even some grains. Nutrition experts and registered dietitians recommend getting our dietary proteins from these foods:

    Peter Ford is a medical weight loss specialist at the Hartford HealthCare Surgical & Medical Weight Loss Center.

    Why Protein Is Important For Weight Loss

    You probably know protein is important and that our muscles need it but did you know protein help with weight loss? Protein is a huge buzzword in the fitness and nutrition industries these days, look at ourselves Protein World our name comes as we are dedicated to creating high quality, high protein products to help you achieve your #goals.

    Unlike the other two macronutrients , protein cannot be stored by your body, so we need a steady and adequate supply through our diet to maintain a fully functioning body. Proteins are made up from amino acids which are used within your body for a wide spectrum of uses including muscle growth and repair, enzymatic reactions and hormone production

    In terms of weight loss then, why is protein important?

    So how do I incorporate more protein into my diet?

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    Lose Weight With A High Protein Diet

    What is a high protein diet and is it for you?

    • Guides
    • Lose Weight With a High Protein Diet

    High protein diets have been shown to be effective for weight loss and weight maintenance but what is a high protein diet and is it for you?

    Everybody is different and this is true even more so when it comes to food. What works for someone else may not work for you. When choosing a weight loss diet, you need to look for one that is scientifically proven and one that you believe you will be able to stick to long-term.

    As well show you in this article, a high protein diet covers both those criteria.

    How Much Protein Per Day To Lose Weight

    Why Protein is Important Before and After Weight Loss ...

    If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight . Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram if aiming for weight loss.

    My practical recommendation to people is that if you carry a BMI of over 30 or a body fat percentage above 25-30% it makes more sense to base your protein recommendations off of your goal weight.

    For the correct amount of protein to gain muscle, check this resource out.

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    What Are The Risks Of Too Much Protein

    High-protein diets, like the Atkins, Paleo and keto diets, are popular because they help keep you feeling full. They also allow you to eat fats. However, there are also well-documented risks to following these diets for a long period.

    Some of the unintended consequences of eating a high-protein diet include:

    • Bone loss, though its unclear how protein causes calcium deficiencies
    • Cancer and heart disease risks, especially from eating excess red meat
    • Constipation from not eating enough fiber
    • Diarrhea from eating too many dairy-protein and fried foods
    • Kidney damage as your body tries to eliminate excess amino acids in proteins
    • Weight gain from eating too many calories

    Learn more about the nutrition services we offer at Bon Secours.

    So Which Protein Supps Are The Best

    When protein intake is not on target, the body will break down your muscle mass to compensate. Loss of lean body mass is inevitable for WLS patients following a very low-calorie diet. To minimize that loss, you need to meet your protein requirements with good quality proteins every day. Carrying more muscle on your body is like putting a bigger motor in your car it burns more fuel and keeps your metabolism healthy.

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    Proteins Thermic Effect Of Food Is High

    Thermic effect of food, or TEF, is a measurement of the calories required to metabolize food. The more energy required to break down and use food, the fewer calories that turn into fat. The TEF for protein is much higher than for carbohydrates and fat .

    Think of it this way: if you eat 100 calories of protein, only 70 to 80 of them are usable and could end up stored as fat. The same number of calories in the form of carbs gives you 90 to 95 calories, and for fat, up to 97 calories.

    Can Protein Help You Lose Weight

    Why Is Protein so important for weight loss?

    Increasing your protein intake beyond that might be helpful for those looking to shed some pounds as long as it does not mean excess calories. “It can help with weight in that it can balance satiety, or our fullness factor,” says Melissa Majumdar, M.S., a registered dietitian at Emory University Hospital and a spokesperson for the Academy of Nutrition and Dietetics. While calorie restriction is typically required for weight loss, loading up on protein-rich foods can help you feel satisfied even within those caloric constraints.

    This relates to hormones, which can trigger the body’s cues for both hunger and fullness. “When we eat a meal and it gets into our small intestines, we release hormones to tell us to stop eatingand protein is the best at ,” explains Fujioka. To be specific, protein is better as a satiety signal than its fellow macronutrients, fat and carbohydrates.

    Moreover, that fullness factor isn’t fleeting. “Studies show that it’s both with a single mealso if your meal contained protein, then it would create more fullnessbut also a 24-hour period,” says Majumdar. “So, over the course of the day, if there was more protein incorporated, that can control hunger better.”

    Then there’s the fact that protein is a key player for creating muscle mass. “Whenever we lose weight, we naturally lose some of our lean muscle mass, and protein can help preserve that,” says Majumdar.

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    Other Helpful Tips For Weight Loss

    As previously mentioned, supplements like protein are just one element of losing weight. Successfully losing fat, building muscle or changing your body in any way requires a comprehensive plan that addresses your activity level as well as your food consumption.

    Here are a few other tips to ensure your weight loss plan is a holistic one:

    It may be helpful to choose a specific diet program like low-fat or low-carb eating, but you are also free to incorporate elements from multiple programs. The key is to find a weight loss plan that works for your unique lifestyle, experience level and dietary preferences while allowing you to maintain sufficient energy expenditure for fat loss.

    Higher Protein Intake Keeps You Feeling Fuller Longer

    One of the main reasons increasing protein aids weight loss is satiety. Cutting calories makes you hungry, which leads to falling off the wagon. Protein keeps you feeling satisfied and full longer than carbs, so youll eat less.

    One study found that participants ate over 440 fewer calories per day when they increased protein to 30 percent of calorie intake . By eating more protein and increasing satiety, cravings decrease and its easier to eat fewer calories overall.

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    Why Do You Want To Protect Lean Mass

    When cutting calories to shed pounds, you will lose a combination of fat and muscle weight. But your goal should be to lose more fat than muscle.

    More lean mass means a better body composition – helping you look more toned and lean overall. Muscle is also your storage place for carbs , meaning you can process carbs and store them more efficiently, the more muscle you have – leading to less body fat storage. So when it comes to losing weight, maintaining your muscle is going to be a huge benefit.

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