Is there such a thing as protein to lose weight?
Most of the famous weight loss programs swear by protein, because it is the least caloric nutrient and the main component of our muscles. Nevertheless, their effectiveness depends on where they come from! We will answer the question that everyone is asking: A protein to lose weight, does it exist?
How do proteins contribute to weight loss?
Better manage hunger
Their first interest is that they act as an appetite suppressant. When we eat a dish rich in protein, the feeling of satiety is felt more quickly. Thus, it is enough to eat a little more protein each day to see an improvement when we aim to lose less than 10 kilos. Provided, of course, that you eliminate sources of empty calories (sweets, snacks, etc.).
Calorie reduction
Calories not used by the body will be stored as fat, hence the interest in consuming only the amount necessary for the proper functioning of the metabolism and no more! Protein-rich foods are generally lower in calories, so they are beneficial in a diet. You just have to pay attention to the amount of fat.
Maintaining muscle mass
Proteins are an important part of our body (skin, hair, nails, bones, muscles, hormones, etc.), but they are not manufactured by the body. Therefore, when protein intake is neglected during a restrictive diet, muscle is lost, and hunger can become a real torture. It is entirely possible and much “healthier” to lose weight without being hungry by eating more protein. Note that hunger is not good for your figure, because it encourages the body to store even more fat to prevent future deficiencies.
Muscle gain
Protein intake helps build muscle when you play sports regularly. This process also helps to burn fat faster by increasing the metabolism.
Types of proteins
1/ Essential proteins
These are proteins made up of amino acids not manufactured by the body (8 out of 20 amino acids) and which must be provided by the diet. They are mainly of animal origin.
Meat:
Proteins are the same (in terms of quality), whatever the type of meat. It is mainly their content and their fat that make the difference. Poultry meat is much leaner than pork.
Fish:
the amount of protein is roughly equal to that of meat. On the other hand, the fat in fish is healthier (omega-3) than in meat. Don’t overindulge in fatty fish either, which is rather caloric, if you want to lose weight.
Eggs:
it takes 3 eggs to get the same amount of protein contained in 100g of meat. Despite this low content, egg proteins are the best because they contain all the amino acids. Egg whites are therefore an excellent source of protein for losing weight.
Soy products:
Are the only vegetable proteins containing essential amino acids. Low in fat, they are perfect for healthy weight loss.
2/ Non-essential protein
These are generally proteins of plant origin whose amino acids can be synthesized from the 8 essential amino acids. Most plant protein sources are incomplete, i.e. they do not contain all the necessary amino acids (the amino acids found in cereals are not the same as in legumes). This is why it is important to mix them and to constantly vary your diet.
It is recommended that you give preference to whole grain cereals (richer in fiber and therefore beneficial for losing weight) as well as to seaweed (spirulina, for example), which are a real protein concentrate (5 times more than meat).
3/ Protein supplements
For those who have difficulty balancing their diet, managing their appetite, gaining more muscle or simply do not find the time to “eat well”, there are several types of natural protein supplements. Depending on your objective, we distinguish :
– Whey:
An anabolic (fast digesting) whey protein, extracted from cow’s milk, which is low in fat and lactose. It is mainly used by athletes to gain muscle quickly. Among its benefits, we cite the stimulation of glutathione (antioxidant) which helps to strengthen the immune system and the transformation of fat into energy. There is no equivalent in food form, however, whey is easily assimilated by the body.
It is available in several forms depending on the protein content:
1/ Whey concentrate: 29 to 89% protein and a little higher in fat than the others (therefore more caloric). It is therefore not suitable for weight loss but for muscle gain.
2/ Whey isolate: 90% protein with very little fat, it is ideal for losing weight and gaining dry muscle.
3/ Whey hydrosate: these are so-called pre-digested proteins that are assimilated even faster than the others and therefore cost much more. They are mainly intended for high-level athletes.
– Micellar casein
This form of protein known as anti-catabolic (with slow digestion that limits catabolism) is more suitable for weight loss only, that is to say without the objective of increasing muscle mass. Indeed, casein requires more use of fat and therefore burns more calories than whey. It is ideally combined with a more restrictive diet because of its slow action (you cannot eat as much as with whey).
Conclusion
Whatever the protein that best meets your needs, remember that you should “never” abuse it in the hope of accelerating results. The latest research findings show that taking too much protein increases the risk of becoming obese, not to mention health problems. Protein should not exceed 35% of your daily caloric intake (and not less than 15%). If you need to ingest 1500 calories/day, it should be about 500 calories, or 125g of protein spread over a day.
Where to find food with protein to lose weight?
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