When it comes to losing weight, a high protein diet can have powerful and beneficial effects; these include decreased levels of the hormones of hunger and cravings, increased satiety and even an increase in the amount of calories burned. Since there are many options for increasing protein intake, it can be difficult to determine the best type of protein for weight loss. This article reviews different types of proteins and how they affect weight loss.
Protein-Rich Diets Promote Weight Loss:
Studies show that protein-rich diets lead to weight loss, even without restricting calories or other nutrients. For example, overweight adults lost an average of 5 kg (11 pounds) for 12 weeks when they increased their protein intake from 15% to 30% of daily calories, without changing any other part of their diet. In addition, protein-rich diets have been shown to help reduce body fat, especially around the abdomen, and increase lean muscle mass. A high protein intake can also help you maintain weight loss. One study found that a slightly higher protein intake (18% of daily calories compared to 15%) resulted in a 50% decrease in body weight recovery. There are a number of reasons why high protein diets increase weight loss:
- You stay full longer: Protein increases the feeling of fullness, which means you stay fuller for longer. This can lead to an automatic reduction in calorie intake.
- You reduce cravings: A diet high in protein has been linked to the reduction of cravings and a lower desire to snack at night.
- You increase the calories you burn:It has been shown that the increase in protein intake has a greater thermal effect. This means that you can increase the amount of calories burned by up to 80 to 100 per day.
- You change the levels of weight hormones:Proteins have been shown to reduce hunger hormone ghrelin levels and increase appetite-lowering hormones GLP-1 and PYY.
There are Several Sources of Protein which Makes it Easy to follow a High Protein Diet.
In general, these sources are divided into two types: natural food proteins or protein supplements, which are usually found in the form of protein shakes.
Summary: High type of protein diets lead to weight loss and can also help prevent lost weight from recovering; this is done by reducing hunger hormones, increasing satiety, burning more calories and decreasing cravings.
Protein-Rich Foods Can Help You Lose Weight:
Certain foods are naturally very rich in protein, and eating these foods regularly has been linked to weight loss. For example, studies have found that eating eggs can keep you full longer and can reduce food intake throughout the day.
“Regularly eating protein-rich nuts, beans and legumes has also been linked to lower body weight, better satiety and greater weight loss”.
In addition, both animal and vegetable type of protein sources appear to be equally good for increasing weight loss. One study found that overweight adults lost a similar amount of weight when they followed a weight loss diet rich in vegetable proteins or a weight loss diet rich in animal type of proteins. Other studies found similar results. Plant-rich type of protein diets had benefits for weight loss and appetite control similar to those of protein-rich diets of animal origin.
Common Foods Rich in Protein Include:
- Eggs:6 grams of protein in 1 large egg
- Nuts:6 grams of protein in 1 ounce (28 grams) of almonds
- Chicken:53 grams of protein in 1 cooked chicken breast
- Cottage cheese:23 grams of protein in 1 cup (210 grams)
- Cheese:7 grams of protein in 1 ounce (28 grams) of cheddar cheese
- Greek yogurt:17 grams of protein in 6 ounces (170 grams)
- Milk:8 grams of protein in 1 cup
- Lean meat:22 grams of protein in 3 ounces (85 grams)
- Fish: 39 grams in 1 cup (154 grams) of tuna
- Quinoa:8 grams of protein in 1 cup (185 grams), cooked
- Lentils: 18 grams of protein in 1 cup (198 grams), cooked
Summary: Increase protein intake by including a variety of protein foods in your diet. Sources of both vegetable and animal proteins are excellent for promoting weight loss.
Whey is a milk-based protein that contains all the essential amino acids and is rapidly absorbed in the body. Whey protein has been linked to some impressive benefits, including increased weight loss, better satiety and better body composition. When overweight and obese adults took 56 grams of whey protein daily for 23 weeks, they lost 2.3 kg (5 pounds) without changing anything else in their diet. In particular, whey proteins supplements have been shown to reduce fat mass and increase lean muscle mass. It is likely that these benefits are due to the effects of whey protein on satiety. Several studies have found that whey protein may be more effective in reducing the sensation of hunger compared to other types of proteins, such as casein, tuna, turkey and egg albumin. For example, a study among male athletes found that the consumption of whey protein shakes immediately reduced hunger by 50-65%. This may be because whey protein is absorbed faster than other protein supplements, such as casein, and is effective in preventing short-term hunger. It has also been shown that whey protein increases appetite suppressant hormones GLP-1 and GIP, as well as decreases hunger hormones such as ghrelin, more than other protein sources. However, the evidence is mixed; Some studies report that despite the improvement in satiety, there can be no difference in fat loss or food intake compared to other types of protein, such as soy protein , rice or egg.
Summary: Whey protein is related to weight loss, increased satiety and improved body composition. It may be superior in its effect on satiety compared to other protein sources.
Like whey protein, casein is derived from milk and contains all the essential amino acids. However, it is slowly absorbed in the body. Casein has also been linked to a better body composition and a greater feeling of fullness. Among male athletes, taking 70 grams of casein in the morning and evening for 8 weeks increased lean muscle mass by an average of 1.1 kg (2.4 pounds). Compared to whey protein, casein does not seem to be as effective in increasing muscle mass. However, it seems to be more effective than other sources of protein supplements, such as wheat and soy protein. When it comes to satiety, whey protein is rapidly absorbed and can increase the feeling of fullness. Casein is digested more slowly and can keep you full for a longer period of time. One study followed overweight men on a weight loss diet that included whey or casein supplements. After 12 weeks, those who took casein supplements lost an average of 8% of their body weight. Those who took whey lost an average of 4%. However, this study was small and the evidence is mixed. Other studies that compared the effects of casein and serum found no significant differences in weight loss or long-term body composition, determining that they are equally effective for weight loss.
Summary: Casein is absorbed slowly, so it can generate a greater sense of fullness in the long term. Taking it regularly has been linked to weight loss and better body composition.
Soy protein is derived from vegetables, since it is made from soy. Unlike many other vegetable proteins, it contains all the essential amino acids. In addition, it contains soy isoflavones, which are natural antioxidants that may have other health benefits. When it comes to the relationship between weight loss and soy protein, the scientific evidence is mixed. Some studies suggest that soy protein may increase weight loss. For example, postmenopausal women who regularly took soy isoflavone supplements experienced greater weight loss than those who did not take supplements. Another study among obese diabetic patients found that a weight loss diet that includes soy-based meal replacements such as shakes resulted in a weight loss average of 2 Kg (4.4 pounds) higher compared to a standard diet to lose weight. Weight. In addition, one study found that soy supplements can be as effective as other sources of protein for weight loss. When obese adults underwent a weight loss diet supplemented with soy protein or whey and egg protein, both groups lost a similar amount of weight, an average of 7.8 kg (17.2 pounds) for 12 weeks. However, a recent review of more than 40 studies analyzed the effects of soy protein on weight, waist circumference and fat mass and found no real benefits of soy supplements. Only in very specific circumstances, soy isoflavones were associated with a lower BMI, as in women taking doses of less than 100 mg per day and in periods of 2 to 6 months. In general, the scientific evidence for taking soy protein to lose weight is not as strong as it is for other proteins, such as whey and casein.
Summary: Soy protein supplements may have weight loss benefits. However, the evidence is weak and some studies show that there are no real benefits for weight loss.
Rice protein is a protein of plant origin. It is considered an incomplete protein due to its low levels of the essential amino acid lysine. It is often mixed with pea protein to create a more complete and favorable amino acid profile. There are currently very few studies on rice protein. However, a study among young men found that 8 weeks of diet with whey protein or rice resulted in a reduction in fat mass and an increase in lean muscle mass, with no differences between protein sources. However, more research is needed to determine the role of rice protein in weight loss.
Summary: Scientific research (although limited) suggests that rice protein can improve body composition as much as whey protein. However, more research is needed.
Pea protein powder is a relatively new vegetable protein made from yellow peas. It is commonly considered a source of complete protein, as it contains all the essential amino acids. Pea protein has also been linked to a greater feeling of fullness. A study in rats found that pea protein was absorbed more slowly than whey protein, but faster than casein. In addition, it was as good for increasing satiety levels as milk proteins. Another study among 32 men found that consuming 20 grams of pea protein 30 minutes before a meal increased satiety and reduced calorie intake during the day. However, time may be important. When the same participants consumed pea protein immediately before the meal, it had little impact on food intake. In addition to increasing satiety, pea protein can have beneficial effects on body composition. In one study, men who consumed 50 grams of pea protein a day for 12 weeks experienced similar increases in lean muscle mass as those who took the same amount of whey protein. Although initial research on pea protein is promising, more high-quality studies are needed to confirm any benefits for weight loss.
Summary: Pea protein has been associated with increased satiety, a reduction in caloric intake and an increase in muscle mass. However, more high quality studies are needed.
Other Type of Protein Sources:
Although they lack scientific evidence, there are other sources of protein that are believed to have weight loss benefits:
Hemp protein: This is another plant-based protein that is rich in omega-3 and omega-6 fatty acids and healthy fiber. However, it is low in the essential amino acids lysine and leucine, so it is not considered a complete protein source.
Bone broth protein: Bone broth protein is made by boiling the bones of animals to release nutrients. It is not a complete protein, since it lacks some branched chain amino acids. However, it contains many other valuable nutrients.
Egg protein powder: Egg protein is normally made from egg whites and is a complete protein. It may contain additional vitamins and is low in fat and carbohydrates. Early studies suggest that egg protein has little effect on appetite or weight.
Summary: Hemp protein, bone broth protein and egg powder protein are often promoted as beneficial for weight loss. However, there are not enough scientific studies available to support these claims.
When it comes to losing weight, it is very important to increase your protein intake. Where protein comes from seems to be less important. Scientific evidence is stronger in favor of natural food proteins, as well as casein and whey protein supplements for weight loss. A protein intake between 1.2-2.2 grams per kilogram of body weight (0.5-1 gram / lb) of body weight per day, or 25-35% of total daily calories, seems to be more beneficial for weight loss. Increasing protein intake by eating more whole foods is the best. Whole foods contain other nutrients and are not processed like protein supplements. However, powdered proteins may be convenient when you have little time. They can also be beneficial for people struggling to meet their protein needs through food, such as athletes, vegans or vegetarians and the elderly. If your goal is weight loss, you should not take protein supplements as part of your usual diet, but as a replacement for other calories.