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How Eating More Protein Helps You Lose WeightProtein intake and weight management -
Yet, cravings can be incredibly hard to control. The best way to overcome them may be to prevent them from occurring in the first place. Likewise, a study in overweight adolescent girls found that eating a high-protein breakfast reduced cravings and late-night snacking. This may be mediated by an improvement in the function of dopamine, one of the main brain hormones involved in cravings and addiction SUMMARY Eating more protein may reduce cravings and desire for late-night snacking.
Merely having a high-protein breakfast may have a powerful effect. This is referred to as the thermic effect of food TEF.
However, not all foods are the same in this regard. High protein intake has been shown to significantly boost metabolism and increase the number of calories you burn. This can amount to 80— more calories burned each day 22 , 23 , In fact, some research suggests you can burn even more.
In one study, a high-protein group burned more calories per day than a low-protein group. SUMMARY High protein intake may boost your metabolism significantly, helping you burn more calories throughout the day.
In a review of 40 controlled trials, increased protein lowered systolic blood pressure the top number of a reading by 1. One study found that, in addition to lowering blood pressure, a high-protein diet also reduced LDL bad cholesterol and triglycerides SUMMARY Several studies note that higher protein intake can lower blood pressure.
Some studies also demonstrate improvements in other risk factors for heart disease. Because a high-protein diet boosts metabolism and leads to an automatic reduction in calorie intake and cravings, many people who increase their protein intake tend to lose weight almost instantly 28 , Protein also has benefits for fat loss during intentional calorie restriction.
Of course, losing weight is just the beginning. Maintaining weight loss is a much greater challenge for most people. A modest increase in protein intake has been shown to help with weight maintenance.
If you want to keep off excess weight, consider making a permanent increase in your protein intake. SUMMARY Upping your protein intake can not only help you lose weight but keep it off in the long term. It is true that restricting protein intake can benefit people with pre-existing kidney disease.
This should not be taken lightly, as kidney problems can be very serious However, while high protein intake may harm individuals with kidney problems, it has no relevance to people with healthy kidneys.
In fact, numerous studies underscore that high-protein diets have no harmful effects on people without kidney disease 33 , 34 , Numerous studies demonstrate that eating more protein after injury can help speed up recovery 36 , One of the consequences of aging is that your muscles gradually weaken.
The most severe cases are referred to as age-related sarcopenia , which is one of the main causes of frailty, bone fractures, and reduced quality of life among older adults 38 , Eating more protein is one of the best ways to reduce age-related muscle deterioration and prevent sarcopenia Staying physically active is also crucial, and lifting weights or doing some sort of resistance exercise can work wonders SUMMARY Eating plenty of protein can help reduce the muscle loss associated with aging.
Even though a higher protein intake can have health benefits for many people, it is not necessary for everyone. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
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By Kris Gunnars, BSc — Updated on February 9, To understand how protein levels may influence post-diet fat absorption, the researchers fed mice a high-protein diet , a normal-protein diet, or a low-protein diet after a short-term dietary restriction.
They found that high-protein diets were most effective in preventing quick weight regain and also partially maintained weight loss thereafter. To understand how a high-protein diet reduces weight regain, researchers analyzed its effects on energy expenditure. Mice fed normal protein diets had higher energy expenditure than those on a high-protein diet, indicating that the benefits of a high-protein diet came from elsewhere.
The researchers next analyzed fecal samples from mice fed high amounts of protein and normal amounts of protein following dietary restriction.
They found that mice on normal diets had higher levels of Lactobacillus bacteria than mice on high-protein diets. To see whether Lactobacillus levels influenced weight regain the researchers treated mice with penicillin for a week before placing them on restrictive diets.
They found that penicillin reduced Lactobacillus without affecting other bacteria and significantly reduced intestinal fat absorption afterward. The researchers concluded that targeting Lactobacillus after dietary restriction with a high-protein diet or antibiotics could prevent obesity after dieting.
Vinton said the protein strategy used in the study could seem appealing to those who want to lose weight, but noted that data is still limited to support the approach. Thyfault, Ph. Moreover, using a probiotic to knockdown Lactobacillus is a non-targeted approach that could be impacting a host of other mechanisms.
Aleem Kanji , board-certified internist and endocrinologist at Ethos Endocrinology, Houston, TX, not involved in the study, also told MNT that the results may be further limited as the mice studied were not models of obesity.
Keta Pandit , board-certified endocrinologist, and obesity medicine specialist at Texas Diabetes and Endocrinology, Austin, Texas, also not involved in the study, told MNT that the study does not account for human behavior, which differs from that in mice.
Pandit noted. To keep weight off following a diet, Dr. Kanji recommends patients consume sufficient levels of protein.
Krista Varady , Ph. Meanwhile, Dr. Pandit recommended patients approach obesity as a chronic medical condition as opposed to a temporary life obstacle.
Lifestyle habits, such as increasing exercise levels and eating a well-balanced meal high in protein and fiber, are crucial to maintaining weight loss, Dr. Pandit said. Many people adopt a high-protein diet to try to lose weight. Healthful foods that are high in protein include lean meats, nuts, quinoa, and fish….
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