A key component of some of the new age diets – keto, paleo etc involves cutting down on the carbs and keeping the protein intake high. You might be thinking, why? What role does protein play in the weight loss journey?
We have tried, to sum up, the reasons under 3 heads -
1) Protein Satiates – Simply put we feel fuller for a longer period of time after consuming a protein-rich snack or meal. Protein slows down the digestion cycle making us more satisfied with the meal and thereby preventing us from reaching for seconds. Think about a mere 50 Kcal saving per day over the course of 2 months – that is about half a pound of fat! And protein, when paired with carb-rich foods, slows down the absorption of sugar into the blood stream which helps prevent the sugary high-lows that we normally experience especially after snacking on Indian sweetmeats.
2) Protein has higher TEF – Thermic effect of food is the energy required to break down the macronutrients we consume in different foods. Due to higher TEF for proteins, the body just consumes more energy to break down the protein into smaller, absorbable constituents. In essence, more calories burnt on a per gram basis of consumption.
3) Protein boosts your metabolism – Any weight loss attempt ends up burning both fat reserves as well as lean muscle in our body when not complemented with a high-protein diet and resistance workout.
Protein needs in diet tend to increase especially when one is on a workout regimen as part of weight loss program. A high protein snack (protein bar or shake) will help to replenish and strengthen the micro tears in muscle fibers enabling muscle growth. And lean muscle needs more calorie for maintenance thereby fueling your metabolism, a perpetuating cycle when done proper. One more important point to note here is that excessive consumption of protein can still lead to weight gain much like eating excess fat and carbs.
Set your daily protein requirement so as to hit 20% of your daily calorific need. This would suffice for an average person who is trying to shed some fat and get lean. Re-calibrate your requirements as you inch up higher on your fitness goals.
Questions?