Best Reasons Why Protein Can Help You Lose Weight
If you want to lose weight, you should not only be well-balanced, but also feed on protein. And to that make sure you’re getting enough exercise. This statement is found thousands of times in magazines, online magazines and everywhere, where it comes to the loss of excess pounds.
Unfortunately, more and more half-truths and theories accumulate in this context, which on closer inspection turn out to be untenable.
Therefore, it is time to explain the basic idea behind losing weight with increased protein intake and to show what really matters, and why an increased intake of protein during a successful weight loss makes sense at all.
Losing weight made easy: The calorie weight loss balance
First of all, it must be clear to every person who wants to lose weight that the calorie balance alone determines whether you lose weight or not.
For the result on the balance, the distribution of the three macronutrients carbohydrates, fat and protein is irrelevant.
But not for the mirror image: Who takes the macronutrients in the right distribution, which will lose a lot of fat and thereby little muscle mass. On the other hand, those who resort to the wrong foods will end up losing a large part of their weight in the form of muscle mass and will hardly be satisfied with the result.
Therefore, the right combination of a negative calorie balance and the appropriate nutrient distribution is important – a high-protein diet in conjunction with a calorie deficit is the right choice here.
The benefits of a high-protein diet
The right distribution of macronutrients is so crucial – and here, especially the proteins play an important role, because they decide in the end to a large extent on how the lost body mass is divided.
Who not only provides the body with fewer calories than it consumes, but also shuts down the protein intake, will forcibly lose muscle mass. In this case, the body also uses its own muscles to gain energy if it does not have sufficient amino acids from its diet.
Whether fat or carbohydrates are dispensed with in the course of the diet is an individual decision. Even if there are many fans of low-carb diets, especially athletes are often less well advised, because then quickly lack the energy for training.
Protein can be your new friend. The body needs it for cells, organs, skin, hair, muscle fibers, bones, hormones and fitness amino acids. Protein saturates longer and brings less follow-up hunger than carbohydrates.
At the Nordic Food Conference, 1.5g of protein per pound of bodyweight was recommended for weight loss, and the Potsdam Diogenes study has also shown that weight loss is better with protein.
We would like to point out that the body does not utilize 1: 1 of 100 grams of meat or fish 100 grams of protein. Rather, it is about 20 grams of protein. A 500 gram jug of natural yoghurt also provides about 20 grams of protein.
It is not necessary to determine the number of grams, but to have a feeling for eating varied protein-oriented, and especially in the evening to be as slim as possible overnight, according to the motto: Slim in sleep!
Strength training: the often-forgotten factor
The diet has the bear’s share in the success of weight loss – this is clear. Finally, the amount of calories decides, if there is progress in the ends.
But one point, that many people who like to lose weight tend to neglect is strength training. While more exercise can be integrated into everyday life without much effort, a bit more time has to be devoted to strength training.
But the effort is worthwhile: Anyone who uses his muscles regularly when losing weight, which signals the body that he needs them. And the body reacts to this – assuming sufficient protein consumption – so that it does not use the musculature as an energy source and thus increasingly burns fat.
Different sources of protein for optimal results
The body needs a number of amino acids, some of those it can not produce by itself, and therefore needs to be ingested through food – these essential amino acids can be found in different protein sources in varying amounts.
Therefore, it makes sense to ensure the supply of protein from a number of different sources, so that in the end all essential amino acids are available in sufficient quantities.
Whether body uses low-fat sources such as lean meat, dairy products or protein powder or resorting to high-fat sources depends on whether fat or carbohydrates are to be reduced.
How much protein is enough – and when is it too much?
A question that the world has been arguing about for a long time, but now there are some key figures that you can use to orient yourself.
Those who are physically less active and do not exercise should eat at least 1 gram of protein per kilogram of body weight. Active athletes, on the other hand, should be guided by the double amount.
If you expose your body to a calorie deficit, you should also increase the protein intake to support your muscles – 1.5 or 2.5 grams in this case are a popular benchmark.
The statement that too much protein can damage the kidneys, by the way, is correct. But only in amounts that a normal person would hardly eat and in conjunction with too low hydration. So, if you have healthy kidneys, drink enough and eat enough protein, you have nothing to fear.
Do Protein powder help while losing weight?
Yes and no.
First of all, there is no food on this planet that actively leads to weight loss, because in the end it is all about the nutrition that determines the weight loss success.
However, protein powder is a great way to meet your daily protein needs without consuming large amounts of carbohydrates or fats – and therefore calories. Those who integrate a fat and carbohydrate-poor protein powder with a high protein content into their diet can benefit optimally from the advantages of a high protein intake.
Of course, protein powder is not absolutely necessary – it only facilitates the low-calorie intake of protein.
Protein as a cravings killer
One last point that speaks in favor of a protein-rich diet is the fact that it can prevent cravings, which is always a real problem when losing weight.
Those who eat rich in protein, however, ensures that many satiety hormones are expelled and therefore less often to fight with cravings.
At this point, the protein powder has its advantages: With Whey, Casein and Co., healthy alternatives can be conjured up to many sweet sins, no matter if it’s just a shake or more unusual things like protein pudding or protein pancakes.
Much protein makes you thirsty – and tired
Researchers observed that not a special protein component is responsible for the effect, but the generally high proportion of high protein. The animals drank even more and ate less, the higher was the level of amino nitrogen in the feed. The nitrogen must be eliminated with the urine to avoid poisoning with ammonia.
This can then be eliminated with the urine through the kidney. Apparently the increased drinking and the foodstuff is a protective reaction of the organism to a lot of protein. With the pleasant side effect of protecting against obesity.
In the study, the researchers divided the participants into two groups. In one, 25 percent of the diet consisted of protein, in the other 14 percent. In both groups, the total daily calorie intake and the fat content in the diet were approximately the same.
According to the researchers, the higher protein content in the diet reduced the number of food cravings at night and in the morning.
Another result: The participants with higher protein content in the diet felt fuller in the evening and at night when they had eaten only three instead of six meals a day. In the other participants with the protein-reduced diet, however, the frequency of meals had no effect on the saturation effect.
Losing Calories and Eating High in Protein – Losing weight can be so easy
At least in theory, losing weight is a simple matter: consuming fewer calories than the body consumes and paying attention to enough protein – the pounds are already falling.
That the practice looks different, probably know all those who have ever tried to get rid of some excess kilos. But the “secret” is quite simple: small changes in everyday life can make a big difference.
In addition to the right decisions in the kitchen, this also requires sufficient exercise that can be easily integrated into everyday life. Anyone who picks up just one hack from the infographic every week and has a tight grip on their diet can quickly count on their first successes and looks good in the summer.
Too much protein: This is how the body reacts to an overdose of protein
Proteins support muscle growth, make you feel full for a long time and can help you lose weight. But you should not overdo it with the protein intake: An overdose can harm your health.
Proteins are considered to be an important part of a healthy diet because they are key building blocks for muscles and bones, organs, many hormones and antibodies in the immune system.
Also, the hype about low carb and high protein diets does not cloud: According to studies, a protein-rich diet can help with weight loss.
After all, protein suppliers such as meat, fish, dairy products or legumes are filling for a long time and making your blood sugar levels stable.
About 0.8 grams of protein per kilogram of body weight per day is recommended by the American Society for Nutrition. Only from the age of 65 should the protein intake be increased.
Who makes a lot of sports, usually has a higher calorie and protein requirement. But, watch out: too many proteins can damage your health. How the body reacts to a protein overdose:
2. You’re Gaining Weight
Proteins can help you lose weight. But if you overdo it with the amount of protein, you gain weight. “Do you take more protein than your body needs and exercise every day, it is stored in the body as an energy reserve,” says Adam Perhlam, physician and professor at Duke University.
“On the other hand, it is possible that the Body stores the protein surplus as body fat while it releases the excess of amino acids. ”
Remember, too much calories will increase your weight if you do not move enough.
2. Your kidneys can be damaged
For most people with healthy kidney function, high protein intake is not a problem. But if there is a disease of the excretory, it will be problematic.
Because when you metabolize protein your body produces ammonia, which is converted into a urea, this compound is transported with the blood to the kidneys and excreted in the urine.
If a kidney is weakened, it can cause problems with the conversion of ammonia and urea.
3. Your liver is weakened
People with high alcohol consumption or obese people often have a weakened liver. You should not consume proteins in high quantities, as it can lead to increased formation of ammonia in the body.
“The cytotoxin is harmful and is increasingly produced when the body can not process an overdose of protein,” explains nutritionist Kristin Koskinen
An excess of ammonia can lead to memory loss, confusion and forgetfulness. By the way: A healthy diet with certain foods can strengthen your liver..
4. You may be constipated.
A diet with too much protein but low fiber – found in fruits, vegetables, whole grains, nuts – can cause constipation. Make sure you include as many fiber-rich foods as possible in your diet.
Protein powder as a nutritional supplement are okay, but should also contain fiber.