For a lot of people protein is seen as more of a muscle building food reserved only for bodybuilders and serious athletes. However this perception is slowly changing as research shows us that increased protein consumption can be very beneficial for those people looking to lose weight as well.
For example n 2005 a study was conducted at the University of Illinois to compare the body composition of a number of women that were trying to lose weight.
2 groups followed a high protein and reduced carbohydrate diet and either did certain lifestyle activities or supervised strength and cardio training.
2 other groups followed a high carb and low protein diet and again either performed lifestyle type activities or supervised resistance and cardio training.
The diets were all of equal calories just different ratios of protein and carbs. The study lasted for 4 months.
The results found the participants in the protein/lifestyle activities group and the protein/supervised exercise group lost more weight and fat in total than the carb/lifestyle group and carb/supervised exercise group.
The high protein diet groups also retained more muscle mass overall than the high carbohydrate diet participants.
Other studies had similar findings revealing that a higher protein diet of at least 1.5gm per kg of bodyweight and a carbohydrate level of 120-200 gms per day can improve your weight loss.
4 Reasond why protein can be beneficial to losing weight
Satiety or fullness - By eating more protein and less carbs you have lower blood sugar levels so you tend to feel fuller for longer with reduced appetite urges
Increased metabolic rate - Your metabolic rate increases after every meal due to what is called the "thermic effect" of the food you eat. Depending on what nutrients you consume your body will burn a varying amount of calories. When you eat protein you tend to burn more calories than when digesting carbohydrates or fats.
Reduced lean muscle loss - As your body is being supplied with more protein and the essential amino acids it is much more inclined to increase and retain muscles mass. More lean muscle is good for helping to maintain a higher metabolic rate so you body burns more calories.
Reduced fat storage. -By eating protein more of the hormone Glucagon is produced. Glucagon is a counterbalancing hormone to insulin so by raising the presence of this hormone the level of insulin decreases. A lesser amount of insulin in our body means the probability carbohydrates being stored as fat is reduced.
It must be noted that these points are only significant for weight loss if our body is in a regular calorie deficit through eating less and exercising more. Having more protein in our diet just makes this state easier to achieve.
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