Trying to Lose Weight- Introduce Protein to Your Diet
The most standard advice for losing weight is to watch what you are eating. Cutting back on a full diet can be difficult, a struggle at first in fact. Protein is an ally if you are trying to build muscle or lose weight. Especially if you wish to walk the healthy path to weight loss, high-protein diets work very efficiently.
The idea is that you modify your diet and include a right amount of protein rich eatables in your day to day intake. This way, you can tone your body and not feel hungry all the time.
Protein Helps Build Muscle Which Helps Burn Calories
Amino acids help your body to build and maintain muscles. High protein diets supply these amino acids to your system. Muscles are necessary here because they help burn calories.
Also, a proper muscle growth increases your endurance to physical activity. It allows you to engage in workouts which burn more calories actively.
Digesting a Protein-Rich Diet Helps Your Calorie Consumption and Retention Balance
The food you eat contains calories. It is that need to adjust the intake of calories that demands a strict diet during any weight loss regimen.
If you ingest calories in the form of protein, your body can burn through about 20-35 percent during digestion. Only 5-15 percent of calories get burned while digesting carbs and only 5 percent is burned while digesting fat.
Other Reasons for Choosing a Protein-Rich Diet
A high-protein diet makes you feel full, thus suppressing your appetite. It also keeps your blood-glucose level balanced. You don’t feel starved all the time, and there is a highly reduced risk of you fainting and falling because of low blood sugar.
Defining What Constitutes a High Protein Diet
About 25-45 percent of the calories you eat daily needs to be protein for this system to work. Now, your goal is to lose weight, so drinking protein shakes all the day isn’t a good idea here.
If you are going through regular training or have little body fat, your protein intake should make up about 45% of the daily calorie dose. However, if you have more body fat or are not on a training regime, it is better to keep the protein calorie count around the 25% marker.
Finding the Best Protein Sources in a Grocery
You need to look for items that are rich in nutrients and contain adequate amounts of the essential amino acids. They should also be easily digestible, and the body must absorb them entirely.
The DIAAS method (the Digestible Indispensable Amino Acid Score that measures the digestion of amino acids) ranks a few animal proteins as quality sources. These include eggs, chicken and poultry, fish, seafood like oysters, wild salmon, cod, sardines, shrimp, etc., grass-fed beef, whey protein, game meats, and bison.
Plant products aren’t always complete. They mostly lack one or other of the essential amino acids. However, pairing plant protein sources to prepare a ‘complete’ combination (complementary plant protein) is a good solution to this situation.
You can try soy products like tofu or tempeh. Or beans, peas, and lentils. You can use whole grains like quinoa and wheat. Chia seeds, pumpkin, sunflower, hemp, and squash seeds too are good plant protein sources. And you can always go for protein powders like pea protein or soy isolate.
You Will Have to Balance the Protein over Meals
The central idea behind using protein rich diet is that it assists your weight loss process. It will save you from the low-blood-sugar blues, you won’t feel hungry all the time, and you’ll train better.
You will have to prepare a meal plan so that you can balance your carbs and fats too. Also, you must choose the least processed sources of protein so no extra calories can sneak in.