Which Protein to Lose Weight?

Most famous slimming programs swear by protein, as it is the lowest calorie nutrient and the main constituent of our muscles. However, their effectiveness depends on their origin. Which protein to lose weight?

How does protein help lose weight. When you eat a protein-rich dish, you feel fuller more quickly. So just eat a little more protein each day to see an improvement when you aim to lose less than 10 pounds. On the condition of course of eliminating the sources of empty calories (sweets, nibbles, etc.).

Calorie reduction
Calories not used by the body will be stored as fat, hence the advantage of consuming only the amount necessary for the proper functioning of the metabolism and no more! Foods rich in protein are generally less loaded in calories therefore beneficial as part of a slimming diet, just pay attention to the amount of lipids.

Maintaining muscle mass
Proteins are an important part of our body (skin, hair, nails, bones, muscles, hormones, etc.), but they are not produced by the body. So, when you neglect protein intake during a restrictive diet, you lose muscle, not to mention that hunger can become a real torture. It is quite possible and much healthier to lose weight without starving yourself by eating more protein. Note that hunger is not good for the line, because it encourages the body to store even more fat to prevent future deficiencies.

Muscle gain
Protein intake helps build muscle when you exercise regularly. This process also helps burn fat faster by increasing the metabolism.

Types of protein

1-Essential proteins
These are proteins made up of amino acids not produced by the body (8 amino acids out of 20) and which must be provided by food. They are mainly of animal origin.

Meat: proteins are the same, regardless of the type of meat. It is mainly their content and their fat that make the difference. Poultry meat is much leaner than pork.

Fish: the amount of protein is approximately equal to that of meat. On the other hand, fish fat is healthier (omega-3) than that of meat. Also, don’t overeat fatty fish, which is quite caloric, if you want to lose weight.

Eggs: 3 eggs are needed to obtain the same amount of protein contained in 100 g of meat. Despite this low content, egg proteins are the best because they contain all the amino acids. Egg white is therefore an excellent source of protein for weight loss.

Soy products: are the only vegetable proteins containing essential amino acids. Low in fat, they are perfect for healthy weight loss.

2- Non-essential protein
These are generally proteins of plant origin, the amino acids of which can be synthesized from the 8 essential amino acids. Most vegetable protein sources are incomplete, that is, they do not include all the necessary amino acids (the amino acids found in cereals are not the same as in legumes ). Hence the interest in mixing them and constantly varying their diet.

It is particularly recommended to favor whole grain cereals (richer in fiber and therefore beneficial for losing weight) as well as algae (spirulina for example) which are a real protein concentrate (5 times more than meat).

3-Protein supplements
For those who find it difficult to balance their diet, manage their appetite, gain more muscles or who simply do not find the time to “eat” well, there are several types of natural protein-based supplements. Depending on your objective, there are:

An anabolic (fast-digesting) protein from whey, extracted from cow’s milk, which is low in fat and lactose. It is mainly used by athletes to gain muscle quickly. Among its advantages, we mention the stimulation of glutathione (antioxidant) which contributes to strengthen the immune system as well as the transformation of fat into energy. There is no equivalence in food form, however, whey is easily assimilated by the body.

It comes in several forms depending on the protein content:

Whey concentrate: 29 to 89% protein and a little richer in fat than the others (therefore more caloric). It is therefore not suitable for losing weight but for gaining muscle.

Whey isolate: 90% protein with very little fat, it is ideal for losing weight and gaining dry muscle.

Whey hydrosat: these are so-called pre-digested proteins which assimilate even faster than the others and therefore cost much more. They are mainly aimed at top athletes.

Micellar casein
This form of protein called anti-catabolic (slow digestion which limits catabolism) is more suitable for losing weight only, that is to say without objective of increasing muscle mass. In fact, casein uses more lipids and therefore burns more calories than whey. It is ideally combined with a more restrictive diet due to its slowness of action (so you can’t eat as much as with whey).

Conclusion
Whichever protein best meets your needs, keep in mind that you should “never” abuse it in the hopes of speeding up results. The findings of the latest research show that careless intake of protein increases the risk of becoming obese, not to mention health problems. Protein should not exceed 35% of daily calorie intake (and not less than 15%). If you need to ingest 1,500 calories / day, they should represent around 500 calories, or 125 g of protein spread over a day.

Where to find foods with protein to lose weight?
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Summary

Most famous slimming programs swear by protein, as it is the lowest calorie nutrient and the main constituent of our muscles. However, their effectiveness depends on their origin. Which protein to lose weight?

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