Protein for Weight Loss: Does it Work?

Even if you don’t hit the gym, you would have seen fitness enthusiasts carrying protein powder boxes or drinking protein shakes. It gives the impression that protein can help you build good muscles, reduce weight, and help you get the body shape you desire. Let’s understand how does protein help lose weight, is protein good for weight loss, and what are the best ways of eating protein for weight loss.

Does Protein Help Lose Weight?

Protein is the single most important nutrient for weight loss and a better looking body. Increasing the amount of protein you eat may help support weight loss by regulating certain hormones and helping you feel fuller longer, among other benefits. A high protein intake boosts metabolism and reduces appetite, and it can also help you lose weight and belly fat.

How much Protein is Optimal?

In order to lose weight, aiming for 25-35% of calories as protein may be optimal. 30% of calories amount to 150 grams of protein on a 2000 calorie diet.

How Does it Help You Lose Weight?

Protein works on both sides of the “calories in vs calories out” equation. It reduces calories in and boosts calories out. Protein reduces levels of the hunger hormone ghrelin, while it boosts the appetite-reducing hormones GLP-1, peptide YY and cholecystokinin. This leads to an automatic reduction in calorie intake. A high protein intake can make you burn 80-100 more calories per day.

How to Get More Protein in Your Diet

Eating more of protein-rich foods can help to increase your protein intake. You can add high-protein foods to your diet from both animal- and plant-based sources. These include:

• Meats: Chicken, turkey, lean beef, pork, etc.

• Fish: Salmon, sardines, haddock, trout, etc.

• Eggs: All types.

• Dairy: Milk, cheese, yogurt, etc.

• Legumes: Kidney beans, chickpeas, lentils, etc.