One of the most important macronutrients in a weight loss diet is protein. We believe that high-protein diets have a significant effect on fat loss. In the following, we will talk about the benefits of protein for fat loss. At the end, we talk about the optimal amount of protein according to physical conditions and type of exercises.
Protein reduces appetite
One of the biggest problems with weight loss diets is excessive hunger. Those who are overweight are more likely to face this problem. Huge appetite can even lead to Diet failure. Therefore, appetite suppressant is very important for those who want to lose weight.
High protein foods can be very effective in reducing appetite. According to researchers high-protein foods can increase satiety and reduce appetite. Increased satiety from protein intake is associated with elevation of blood amino acid concentration, hunger-inhibiting hormones, and diet-induced thermogenesis.
Protein Boosts metabolism
Another thing that is important in weight loss diets is metabolism. Usually, during weight loss diets, metabolism slows down due to calorie deficit. At this time, there is a possibility of weight loss plateau. One of the effective ways to increase metabolism is to use protein-rich foods.
Protein-rich foods speed up metabolism because of two reasons. The first reason is related to the diet-induced thermogenesis. According to researchers high Protein intake increases diet-induced thermogenesis more than carbohydrates and fats. diet-induced thermogenesis is energy dissipated as heat after a meal. This leads to an increase in metabolism.
The second reason is to help protect muscles. As we said in the article “How to Lose Weight fast“, building or protecting muscle can lead to increased metabolism. Getting enough protein can help protect muscles or even build them.
Protein leads to faster fat burning
According to a study, those who followed a high-protein diet, lost more Body weight and fat. The reason for this is probably fewer calorie intake, higher metabolism and the feeling of fullness.
So if you want to lose weight faster, you should eat more protein in your diet. maybe you ask “how much protein in needed to lose fat fast?”
How much protein in needed to lose fat fast?
It depends on several important factors:
- Body weight: The heavier you are, the more protein you need.
- Fat and muscle percentage: The lower your fat percentage and the higher your muscle percentage, the more protein you need.
- Type of exercise: Those who do resistance training need more protein.
Now we will go into more details:
For those who lift weights it is better to get 1.6 to 2.2 grams of protein per kilogram of body weight. Those who do not do resistance training can consider the amount of protein intake between 0.8 and 1.2 grams per kilogram of body weight.
If you have more muscle mass and less fat percentage, increase the amount of protein close to the maximum. For example, those who train with weights and want to lose fat should get more than 1.8 grams of protein per kilogram of body weight.
Protein rich foods
So far you have understood that more protein can help you lose weight. Now we should mention some examples of high protein foods. It is better to choose protein-rich foods with fewer calories. Protein-rich foods with less fat have fewer calories. In the following, we will mention some examples:
- chicken breast
- Cottage cheese
- Greek yogurt
- Lean beef
- Quinoa etc.