If you are looking for a better body, great skin and hair; and a much effortless weight loss; then it is protein that you must turn your focus on. In this blog, we will try to deconstruct how protein helps in shredding that extra fat, much effortlessly!
Protein has 4 weapons against body fat
- No more unnecessary cravings
Weight loss means you need to be on a negative calorie or energy balance. Imagine not being hungry most of the time, then this ‘negative energy balance’ would seem like a cakewalk. Well, you can bid adieu to that nagging hunger pangs at snack o’clock or at midnights simply by eating more proteins.
Studies have found that a 60% protein meal gives you a much higher satiety as compared to meals that have lower protein content. And do you know, whey protein was shown to have maximum hunger killing property, especially when researchers noted it 90 mins after a meal. Casein, the other protein is known for slow digestion and hence higher satiety.
- Burn more calories simply by eating protein
This sounds counter intuitive but it is not. How can I eat more to burn calories? In an extension to the first point, higher protein is what you must target. Ok, so protein can make us feel full for long but how will it help us burn calories? This is due to a property called diet induced thermogenesis. Simply put, our body has to work really hard to digest and breakdown proteins. The hierarchy is protein>carbohydrates>fat.
Now you know why you feel less hungry after eating protein? That is because our body has not been able to successfully digest and absorb protein in record time. We don’t have complaints as it helps us in our fat loss and weight loss mission.
- It is in the hormones
In response to a meal, our brain signals to our gut to release few hormones such as glucagon-like peptide-1 (GLP-1), cholecystokinin (CCK) among others that regulates appetite, hunger and also helps in the disposal of the sugar or glucose released after our meal is digested.
Now if you eat a protein heavy meal, these hormones’ work on our gut slows down thus making us feel full for longer. This means signals tare sent to the brain that the stomach is full and no more food should come in. Basically, this is like an automatic control of our hunger simply by eating protein.
- Befriend a lean body with protein
So you are on a weight loss diet, but how can you be sure that you are not losing muscle mass? High protein diets can ensure that the reduction in weighing scale is only fat and not much lean muscle loss. Long term high protein diets help in weight loss, weight maintenance and also for blood parameters such as cholesterol and triglyceride levels.
Wait! Don’t mindlessly eat high protein just yet!
We know what you feel like doing; completely eliminating carbs and fat and only loading up on protein! But wait, there is more to this story.
Our body has specific roles for every nutrient.
- Carbs: basic source of energy
- Protein: builds and repairs
- Fat: energy store in case of starvation.
Now if you are an athlete, gymnast, runner or doing heavy workout; only eating high proteins and very low carbs means the body will divert protein for energy and not be used for building lean mass or muscle repair. So for an athlete or heavy workout; you need to eat high protein and moderate carbs.
If you are trying to lose weight; then you might benefit from a high protein, low carbs and low fat diet. Low carbs would mean increased fat burn and low fat means no making new fat stores. Then high protein diet make sense.
All in all; for athletes or those who work out actively – you need to eat high protein, moderate carb and low fat diet.
If you are trying to lose excess weight – you need to eat high protein, low carb and low fat diet
What is the good time to eat protein?
The answer is any time is the best time to eat protein. You need to spread out proteins throughout the day for maximum benefit. Read this blog to know more.
How to get in more protein in your diet?
The best bet is to look for foods which have max protein with lower carbs and fat. Let us call this the protein package. For example; red meat. Although the protein in red meat is bioavailable, it is also high in fats. So all in all the protein package is comes with high fat. But look at soya chunks, paneer, egg, low fat greek yogurt, lentils. They all have high protein but lower fat and carbs per 100 grams making a better protein package.
In addition to this, you could also consider adding protein bars and snacks which help meet the gap. Indians are known to consume lower protein in every diet. In this case, eating a diet rick in eggs, low fat dairy, dals, sprouts and supplementing it with Max Protein bars can help meet the daily requirement.
The best part, Max Protein bars come in 10 g, 20 g and 30 g protein pack to suit your lifestyle and needs. Need we mention that it is low in calories and pack in so much taste and flavour. Give it a try today.