Protein can help to lose weight?
The protein changes the levels of several hormones weight regulator
Its weight is actively regulated by the brain, in particular an area called the hypothalamus. For your brain to determine when and how much to eat, processes several different types of information. Some of the most important signals to the brain are the hormones that change in response to food. Increased consumption of protein actually increases levels of satiety (reducing appetite) hormone GLP-1 peptide YY and cholecystokinin, while reducing levels of the hormone ghrelin hunger. By replacing fat with protein and carbohydrates, the hunger hormone is reduced and increase various satiety hormones. This leads to an important reduction of hunger and is the main reason protein help to lose weight. It can make you eat less calories automatically
The digestion of protein and metabolize burns calories
After eating, some calories are used in order to digest and metabolize food. This is often called the thermic effect of food (TEF). Although not all sources agree on the exact numbers, it is evident that the protein has a heating effect much higher (20-30%) compared with carbohydrates (5-10%) and fat (0 - 3%). If we go with a thermal effect of 30% for protein, this means that 100 calories of proteins end only how 70 usable calories
The protein makes you burn more calories
Due to the high thermal effect and various other factors, a high protein intake tends to increase metabolism. Is made to burn more calories throughout the day, even during sleep
Protein reduces your appetite and makes you eat fewer calories
Protein can reduce hunger and appetite through several different mechanisms. This can lead to an automatic reduction of caloric 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 intake of proteins, which begin to consume fewer calories
This works on a basis of food to food, as well as a sustained reduction of every day in the intake of calories, if protein intake is kept high. In one study, protein in 30 percent of calories made that people automatically lower your consumption of calories by 441 calories per day, which is a huge amount. Therefore, high-protein diets not only have a metabolic advantage - also have an advantage"appetite", which is much easier to cut calories compared to low protein diets
Protein Cuts cravings and reduces the desire to eat sandwiches whores
They are one of the biggest reasons why people tend to fail in their diets. Another important problem is late night snacking. Many people who have a tendency to gain weight get cravings at night, making it an aperitif in the evening. These calories are added at the top of all the calories they consumed during the day. Interestingly, the protein can have a powerful effect on both forward and the desire to snack at night
The protein makes you lose weight, even without conscious calorie restriction
The protein works on both sides of the "calories in vs. calories out" equation. It reduces calories in calories and increases out. For this reason, it is not surprising to see that high-protein diets lead to weight loss, even without intentionally restricting calories, portions, fats or carbohydrates
Increased consumption of protein is also associated with less belly fat, the harmful fat which accumulates around organs and causes disease. All told, weight loss is not the most important factor. That it is to hold in the long run that really counts. Many people can go on "a diet" and lose weight, but most end up gaining the weight back
Interestingly, a higher protein intake can also help prevent recovery of weight. In one study, a modest increase in protein intake (from 15 to 18% of calories) reduced the recovery of weight after 50% weight loss. So you can not only help to lose weight of protein, but that it can also help to keep the weight in the long term