Protein is the single most important nutrient for weight loss and a better looking body and protein can help you lose weight naturally.
A high protein intake boosts metabolism, reduces appetite and changes several weight-regulating hormones.
Protein can help you lose weight and belly fat, and it works via several different mechanisms.
This is a detailed review of the effects of how protein can help you lose weight,
Protein Changes The Levels of Several Weight Regulating Hormones
Your weight is actively regulated by your brain, particularly an area called the hypothalamus.
In order for your brain to determine when and how much to eat, it processes multiple different types of information.
Some of the most important signals to the brain are hormones that change in response to feeding.
A higher protein intake actually increases levels of the satiety (appetite-reducing) hormones GLP-1, peptide YY and cholecystokinin, while reducing your levels of the hunger hormone ghrelin.
By replacing carbs and fat with protein, you reduce the hunger hormone and boost several satiety hormones.
This leads to a major reduction in hunger and is the main reason protein helps you lose weight. It can make you eat fewer calories automatically.
Digesting and Metabolizing Protein Burns Calories
After you eat, some calories are used for the purpose of digesting and metabolizing the food.
This is often termed the thermic effect of food (TEF).
Although not all sources agree on the exact figures, it is clear that protein has a much higher thermic effect (20-30%) compared to carbs (5-10%) and fat (0-3%).
If we go with a thermic effect of 30% for protein, this means that 100 calories of protein only end up as 70 usable calories.
Protein Makes You Burn More Calories (Increases “Calories Out”)
Due to the high thermic effect and several other factors, a high protein intake tends to boost metabolism.
It makes you burn more calories around the clock, including during.
A high protein intake has been shown to boost metabolism and increase the amount of calories burned by about 80 to 100 per day.
This effect is particularly pronounced during overfeeding, or while eating at a caloric surplus. In one study, overfeeding with a high protein diet increased calories burned by 260 per day.
By making you burn more calories, high protein diets have a “metabolic advantage” over diets that are lower in protein.
Protein Reduces Appetite and Makes You Eat Fewer Calories
Protein can reduce hunger and appetite via several different mechanisms.
This can lead to an automatic reduction in calorie intake.
In other words, you end up eating fewer calories without having to count calories or consciously control portions.
Numerous studies have shown that when people increase their protein intake, they start eating fewer calories.
This works on a meal-to-meal basis, as well as a sustained day-to-day reduction in calorie intake as long as protein intake is kept high.
In one study, protein at 30% of calories caused people to automatically drop their calorie intake by 441 calories per day, which is a huge amount.
So, high protein diets not only have a metabolic advantage – they also have an “appetite advantage,” making it much easier to cut calories compared to lower protein diets.
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