Eating Protein to Lose Weight & Natural Sources of Protein

Protein to Lose Weight is the best option for those who are trying to reduce weight naturally. Among the nutrients human body requires protein is the most important compound because they help in building cells and tissues and also helps in repairing the tissues of the body. Proteins are obtained from either plant sources or animal sources. Proteins obtained from animal sources are termed as “Complete proteins” which contains all the nine essential amino acids in correct proportions to build up the proteins in the body. In contrary, proteins obtained from plant sources are termed as “incomplete proteins” that lacks either one of the essential amino acids in them. Also know 9 days weight loss challenge for weight loss

How Proteins Helps In Weight Loss:

Proteins are considered as a vital nutrient when it comes to weight loss. Proteins are the main building blocks. They are made up of amino acids which are linked with each other. Proteins helps in losing weight as well as keeping us physically fit. Proteins help in losing weight via different mechanisms such as

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1. It changes the levels of various weight regulating hormones
2. Digesting and metabolizing proteins burns calories
3. Proteins reduces appetite and makes us consume few calories
4. It muscle loss and metabolic slow down
5. Proteins makes us burn more calories due to thermic effect
6. Proteins cut desired and cravings during late nights

1. Boost Body Metabolic Rate

After the consumption of food calories are utilized for the purpose of digesting and metabolizing the food. This us termed as thermic effect of food. Proteins have a much higher thermic effect than carbohydrates and fats which is usually about 20 to 30% whereas carbohydrates have about 5 to 10% and fats about 0 to 3%. If we go along with the thermic effect of proteins that means 100 calories of protein and up with 70 usable calories in the body. This imparts in boosting the metabolism of the body. Increased metabolism helps to burn more calories which in turn leads to reduction in weight.

2. Reduces Hunger

Proteins can reduce the hunger and appetite by an automatic reduction in calories intake. Proteins take time to digest and when protein intake is increased it ends up consuming fewer calories. Protein diets not only have an metabolic advantage but also appetite advantage as well which makes it very easy to reduce the calorie intake. Know Also Is black coffee good for weight loss?

3. Helps In Having Fewer Calories

Proteins works on both the sides of calories in and calories out equation. Consumption of proteins helps us in taking fewer calories inside the body and helps to push out more calories out. With this we can notice that high protein diets not only helps in losing weight but also maintain the weight in a long term manner. Proteins also prevents muscle loss and metabolic slow down. It is recommended to take high protein along with resistance training which can help incredibly for fast and effective weight loss.

Various signals are sent to the brain by means of hormones that keeps on changing in response to the feed. A higher protein intake actually increases the level of satiety ( appetite reducing hormones) such as GLP -1, peptide YY and cholecystokinin, while reducing the levels of hunger hormone which is GHRELIN. By replacing carbohydrates and fats with proteins we can reduce the hunger hormone and also boosts various other hormones. This leads to a major reduction in hunger. Proteins automatically cuts down on calories as a result we tend to intake less calories which helps in losing weight naturally.

4. Helps In Reducing Snacks Craving

Late night snacking due to cravings tend to gain weight very easily and it is the worst habit of having food during late nights. On the other hand eating more proteins can lead to a major reduction in cravings and the desire to eat at late night. When we adopt such changes it makes us easier to follow a healthy weight loss diet plan.

Natural Protein Rich Foods

There are many natural sources of protein for those who want to consume then through diet and do not wish to take them in supplement form. First we will discuss about the animal protein sources. Reads Also Low Calorie Filling Foods for Weight Loss

Animal Protein Foods

They contains all the 9 essential amino acids in them and termed as complete proteins. Basically there are 3 animal protein sources those are very helpful in keeping you fit and healthy.

• Whey Protein
• Meat and Poultry
• Fish and Sea foods

1. Whey Protein

When milk is coagulated during the manufacturing of cheese or during any other process the liquid part which is obtained after the removal of curd is known as Whey. The proteins obtained from the liquid are termed as whey proteins. They are considered to be high in essential and branched amino acids. The activity of this protein is responsible for supplying the vitamins and minerals in large amounts. Is whey protein good for weight loss? Yes ! it is. It is one of the best way to take more protein which helps in gaining muscles, boosting body metabolism and reducing hunger, finally it is very beneficial in weight loss

2. Meat and Poultry:

Meat and poultry are considered to have high quality proteins which contains all the vital amino acids. Meats are considered to be generally high in cholesterol and saturated fats even then regarded as complete protein. When such proteins are consumed in specific stages of life for example during pregnancy they are regarded to bring out healthy growth of infants.

3. Fish And Sea Food:

Sea food is a complete source of protein that includes all the essential amino acids. They are high in protein, low in fat and contains many vitamins and minerals especially potassium, magnesium, selenium. Sea food proteins are high in antioxidants and contains omega 3 and other trace minerals. They are abundant sources of poly unsaturated fatty acids such as n-3. Eating Protein to Lose Weight, so you should try Fish and Sea foods.

Plant Based Proteins

They are termed as incomplete protein as they lack either of the essential amino acids in them. Plant based proteins are generally found in vegetables.

1. Soy protein

Soybeans contain a high concentration of branched chain amino acids because of which they provide complete proteins. Soy proteins are most commonly consumed vegetable protein and it is extremely popular for those who are vegetarians or either lactose intolerants. Soybean consumption has many health benefits which includes increased levels of high density Lipo protein (HDL) and also a reduction in blood pressure is also seen.

2. Legumes

Diets which contains legumes in them have been linked to a low incidence of high blood pressure, prevention against diabetes and also protection against strokes as well. To increase the amount of proteins we can opt by  including other legumes such as chickpeas, moong, loba, in any forms .

3. Nuts

Peanuts, almonds, walnuts, hazel nuts ,pistachios, cashew nuts they all are considered to be a nutritious source of high quality vegetable protein. They are even rich in fibre and other minerals and even high in calories too. These have to be consumed in moderation amounts as they have been linked to prevent the occurrence of Coronary heart diseases , diabetes and other gall bladder diseases.

Protein To Lose Weight: Frequently Asked Questions