How proteins help you lose weight | Best Weight Loss Guide

                        How proteins help you lose weight 

Proteins are considered plastic nutrients, that is, essential for the construction of our body structures, the muscle between them. But proteins also help us lose weight because of the impact they have on our metabolism and its characteristics.


Don't get me wrong, I'm not going to talk about a diet based exclusively on protein is the best way to lose weight. We already explained in an article the risks of running with proteins. Next, we are going to see how a “correct” protein intake or something higher than normal can help us with weight loss.


The satiating effect of proteins

When we eat foods rich in protein, a prolonged satiating effect occurs. That for example does not happen with carbohydrates and less with sugars, which have the opposite effect. In this way, with a meal rich in protein, we will feel satiated and with more sensation of fullness, cutting before the caloric intake.

This can be used as a dietary strategy, so that in the part of the day where we have more anxiety to eat we make an intake of protein foods to control that feeling and notice satiety. That at the same amount of calories of hydrates, fat and proteins, the proteins generate before the sensation of fullness is an advantage that we have.

Muscle mass increases energy expenditure

Milkshakes

Very often it happens that both a sedentary person and an athlete want to lose weight and follow a low-calorie diet or exercise a lot. This has its positive side: we will lose weight if the energy deficit is sufficient. But on the other hand, we can run the risk of not providing enough protein and losing muscle mass.

Protecting muscle mass or even increasing it with a hypertrophy routine is essential to lose weight. Muscle is the most metabolically active tissue the body has, even when we are at rest, the more we have better because more fat we can burn. We can make a dietary regime where we lower calories, but make sure that protein intake is covered by providing 1.2-1.5 grams of protein per kilo of weight.

This is very paradoxical for someone who begins to play sports to lose weight, because at first, you can even win it based on muscle mass and think that exercise does not work. But every muscle mass that we believe is not going to be in vain, it is a long-term investment, like an oven that will not stop burning calories.

Proteins increase muscle building

Something closely related to the previous point and to create more muscle tissue to Be metabolically more active and consume more calories. Amino acids from the diet are a stimulus for protein synthesis, so we will avoid loss of muscle mass or even increase it.

It seems that when ingesting protein foods there are changes in the levels of essential amino acids, especially leucine. This is a stimulus in the pathways that lead to protein synthesis. If we have provoked the stimulus for the creation of muscle and there are enough amino acids to build it, perfect.

Proteins need more energy to be digested

Eggs

A consumption of protein foods produces a greater energy expenditure to digest them. It is what we know as the thermal effect of food or thermogenesis. Proteins are complex molecules that digest and need more resources than other nutrients to be digested.

A food rich in sugar is known to be absorbed relatively easily, but an amino acid from a meat protein is not as efficient. While fats and hydrates may require 10-15% of the energy of the food to digest, proteins will need no less than 25% of the energy expenditure of a meal to be digested.

Although figures are not very extreme data, this added to the factors mentioned above gives us some metabolic advantage to burn more calories and avoid eating more.

Conclusions regarding weightloss proteins

Basing a diet on protein is not something miraculous that causes us to lose kilos in an accelerated way. We simply have to make sure that there is enough protein in our diet, as we will have a foothold to improve weight loss. Of course, improving nutritional habits and exercising are the basic pillars of a weight loss program.

Foods such as meat, fish, legumes, eggs, milk, and nuts will be essential in a diet to lose weight. Do not rely solely on vegetables and fruit, which have few calories, yes, but very few nutrients.

A correct protein intake will allow you to protect and build muscle, which will spend more calories a day. The feeling of satiety when eating will come before, being able to control the appetite and anxiety to eat. And finally, digesting protein costs the body more energy, one more help.

As you can see, consuming protein correctly in a weight loss diet is not miraculous but it will provide us with a little push that will make our goal more visible.

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