Eat Protein to Lose Weight
The benefits of protein:
The first advantage of proteins is that they cut hunger. Most people who start eating more protein find that their feeling of hunger disappears very quickly during the meal.
When trying to lose weight, hunger is sometimes difficult to master. We deprive ourselves of food, and this whets the appetite. Eating more protein helps to better withstand hunger.
Proteins are also low in calories. Here are the calories for 1 gram of each of the macro nutrients:
1 gram of protein contains 4 calories
1 gram of carbohydrates contains 4 calories also
1 gram of fat contains 9 calories
While fat (fat) provides 9 calories per gram, proteins rank on the same level as carbohydrates and contain only 4 calories per gram.
It is important to note that 1 gram of protein does not correspond to 1 gram of meat or fish. Thus, 1 minced burger from 100 grams to 5% fat contains only 25 grams of protein, or 100 calories. In comparison, 100 grams of raw pasta contain about 75 grams of carbohydrates, or 300 calories.
So high protein foods are often low in calories. And when you want to lose weight it’s a good thing. Because calories are energy, and any extra energy is stored as fat. When you lose weight, you want to reduce the number of calories you eat each day. Proteins are useful for this.
Finally, if you are a regular athlete the proteins will help you build muscle. Muscle helps burn extra calories through regular physical activity. Building muscle can increase your metabolism, and therefore lose weight a little faster.
All proteins are not equal. The best proteins are those found in some foods that are more balanced than others. And we must also vary the type of food that we eat to avoid deficiencies.
First, the meat. Proteins are the same in all types of meat. What changes is the fat content of your piece of meat, and therefore its calorie intake. As we have seen, lipids (fats) contain a lot of energy.
So, prefer lean meats like chicken or turkey. Pork should be avoided as it usually contains a lot of fat. If you are a lover of red meat, prefer lean cuts. The fat of the meat is bad in excess, but you can eat pieces of fatty meat from time to time, to please you.
For the fish it’s a little different. In fact the fat of the fish is healthier than the fat of the meat. This fat still contains a lot of calories. Eat fish regularly, at least twice a week. And eat fatty fish once a week to enjoy the benefits of its good fats.
Eggs do not contain a lot of protein. However, it is the best protein that exists because it contains all the amino acids (the components of proteins). If possible, eat eggs very regularly (3 to 4 times a week) to correct your amino acid deficiencies.
Vary your proteins as much as possible. The ideal is to eat these three types of protein at least twice a week. Choose white meat, inexpensive and healthy, and add fish and eggs on a regular basis.
Special case: the high protein diet
Eat one protein per meal to take advantage of their benefits. You will lose weight faster because you will be less hungry and the number of calories in your diet will be reduced. It will also help you build muscle, especially if you are a man.
If you have less than 20 pounds to lose, eating a little more protein will be enough. Just eat a little more protein than you normally would, preferably at each meal, while on a low-calorie diet if necessary.
In some extreme cases, there is a more effective alternative: the high protein diet. This diet pushes the benefits of proteins to their limits. It is very useful for an obese person because:
It totally suppresses hunger (by the action of ketone bodies)
It allows to lose weight very fast (between 6 and 8kg the first month)
The high protein diet is generally useful for an obese person because it facilitates the initiation of weight loss. It boosts motivation, eliminating the feeling of hunger and allowing for dramatic weight loss.
If you are obese, and you have more than 25kg of weight to lose, you can start a high protein diet to start your weight loss.
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