How Protein Can Aid Weight Loss
Protein is required as part of a balanced, healthy diet. However, it has been found that a diet high in protein and low in carbohydrates can help contribute to weight loss. The reason that protein is essential to weight loss is due to its make up. It is made up of amino acids that can remove saturated fat, cholesterol and lactose from the body. Protein is thought to be the single most important calorie in terms of influencing the body’s metabolic rate as it leads to a slight increase in body temperature which in turn increases the metabolism. This helps increase the rate at which the body burns off calories, even while resting. Protein also helps control energy intake as it requires more energy to digest than it produces, leading to a reduction in calories and body fat. It also produces a small but moderate amount of insulin that stimulates the body to get rid of any stored fat.
Another important part protein plays in weight loss is the ability to prevent muscle loss as well as improving muscle fitness, which means that it is fat that is lost from the body – not muscle. Weight loss is also aided as a meal high in protein makes the brain feel fuller, meaning you stop eating earlier and are unlikely to snack. And, by preventing water retention there is less risk of appearing bloated especially around the stomach area. Other advantages to a high protein diet include improved immunity, improved antioxidant function, higher rates of good cholesterol (HDL) to bad cholesterol (LDL), and enhanced insulin and leptin function. These all help prevent illnesses in the body and can help promote a healthy lifestyle.
However, there are disadvantages to a high protein diet. The first and perhaps most obvious disadvantage would be the lack of variety available during meal times. However, this does have a plus side as this has been linked to the body feeling fuller. Those who stick to a high protein/low carbohydrate diet have an increased risk of heart disease, cancer and diabetes due to the lack of carbohydrates in the body. Too much protein may also cause toxicity of the blood if not processed properly, muscle fatigue, and can have an affect on kidney and liver functions. It is due to this that a high protein diet is only recommended for a short period of time and not as a long term lifestyle choice.
To get the most from a high protein diet it is a good idea to start the day with a high protein breakfast. This is a good idea as it helps ‘wake-up’ your liver, in turn increasing the metabolic rate by as much as 30%. This is because protein is hard to digest and so it requires more work from the body to process protein rich foods. Foods with a high protein content are those from animal or diary sources such as meat, cheese and milk, with those with high quality why protein the best. Once you get used to your new diet it will become easier to stick to, however remember that this should not be a long term change and that a healthy, balanced diet is best in the long term.
