Proteins are the building blocks of our body and a very vital cog in the human body. A balanced diet should include 0.8 grams of protein for every kilo of body weight. Proteins are also necessary for cell regeneration and growth and also to build muscle mass. They also manage our metabolism and body processes. Hormones that control growth and appetite ,enzymes that break down the food and hemoglobin are all forms of protein. Therefore a high protein diet reduces appetite and changes several weight regulating hormones.
Benefits of a high protein diet :
1-Optimises the level of several weight regulating hormones
Our brain determines when and how much to eat. A high, protein diet actually increases the level of satiety hormone GLP-1 peptide YY and cholecystokinin while reducing the levels of the hunger hormone ghrelin. When carbs and fat are replaced by protein the hunger hormones get reduced and boost the satiety hormones. There is then a major reduction in hunger and eating fewer calories automatically causes weight loss..
2-Digestion and metabolising burns a lot more calories
Some foods need more calories to get burnt and this is called the thermic effect of food. Proteins have a much higher thermic effect than carbs and fats. Therefore a high protein diet tends to boost metabolism and burns calories round the clock including during sleep.Such a diet can make you burn 80-100 more calories per day compared to a low protein diet.
3- Cuts cravings and desire for late night snacking
Cravings ,hunger pangs are the main reason why people tend to fail on their diet. Late night snacking also causes weight gain. A diet which is rich in protein can have a powerful impact both on cravings and the desire to snack at night. So if a person begins his day with a high protein breakfast ,then he will feel satiated throughout the day and significantly notice a decline in cravings. A high protein diet then makes it easier to stick to a healthy diet.
4-Make you lose weight even without calorie restriction
Proteins work on both sides of the calories in versus calories out equation. It reduces calories in and boosts calories out. So a high protein diet leads to weight loss even without intentionally restricting calories ,carbs or fat. Many studies have proved that high protein diets lead to significant weight loss.It can also prevent weight regain after weight loss by 50%. So a high protein diet can not only make you lose weight but also keep it off in the long term.
5-Prevent muscle loss and metabolic slowdown
When one loses weight by dieting then one also loses muscle mass along with weight and losing muscle weight tends to decrease the metabolic rate. But eating a protein rich diet can reduce muscle mass loss and also keep the metabolic rate high as you lose body fat. Weight training along with a high protein diet is a very effective way to losing weight.
Meat, fish eggs and diary products are all rich in proteins and are easily available. Vegetarians can choose from a number of sources like quinoa, paneer chia seeds ,lentils which are all rich sources of protein.Plant proteins have many health benefits too. Proteins thus promote muscle strength and satiety too. It is important to identify the food suitable to one’s body type so that we gain the most benefits and lead a healthy disease free life.
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