Adequate Protein In Diet Can Help You Lose Weight
A high protein diet can do your body a lot of good. Proteins are large, complex molecules that play many critical roles in the body. They do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs. They are made up of hundreds or thousands of smaller units called amino acids, which are attached to one another in long chains. There are actually 20 various types of amino acids that can be combined to make a protein.
So why is protein diet so important to lose weight? Because our body needs it. A high protein intake can boosts metabolism, reduces appetite and changes several weight-regulating hormones. When we replace carbs and fat with protein, we reduce the hunger hormone and boost several satiety hormones which eventually leads to a major reduction in hunger and is the main reason protein helps you lose weight.
However, many of us eat much below our daily needs of protein. Aiming for protein at 30% of calories seems to be very effective for weight loss according to studies. How do you know if you are getting the right amount of protein?
Here are some signs that it’s time to add protein to your diet.
You crave high sugar foods – One of the main reasons for eating sufficient balanced diet is to keep your blood sugar stable. Having adequate protein in meals help in balancing levels of blood sugar by preventing insulin spikes. If you constantly need sweet stuff, it is because you are not consuming enough. If you feel less energetic and need something to charge you up, try eating a high protein snack like eggs, a bowl of nuts, etc. rather than a cake or chocolate bar.
You are always hungry – Meats, eggs, shakes and so forth are extremely satiating. They will keep you satisfied for much longer than a high carb or high-fat meal. If you are starving even after your healthy salad lunch, you are definitely missing the key ingredient. Add some extra protein to your diet like a piece of chicken, egg or a piece of fish.
You feel weak – Protein is very important for building muscle. And if you don’t get sufficient amount of it, your muscles might begin to shrink over time. The lack of it can lead to extra weakness, and the person will not be able to perform like before. Protein contains acids that the body needs to create serotonin (the happy hormone) that promotes a relaxed and calm feeling.
You are more prone to injury – Lack of protein after workout or gym can cause tiredness and slow recovery. People who work out regularly and do not consume enough amount of protein are at higher risk of injury. The ideal amount of protein that should be taken post workout is 20-25 grams.
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