![]() ![]() How Protein Helps Weight Loss By. Byron J. Richards, Board Certified Clinical Nutritionist. The amount of quality protein in your diet is the single most important calorie that influences your metabolic rate, favorably influencing weight loss. Quality protein also helps you sustain muscle during weight loss, improve muscle fitness, immunity, and antioxidant function, build HDL cholesterol, and enhance insulin and leptin function – all of which contribute toward optimal weight management efforts over time. How Much Protein Do I Need for Weight Loss? Quality protein is the single most important calorie that helps you sustain, improve, build, and enhance multiple body systems, including weight loss and management. LATEST WEIGHT LOSS STORIES. A new book claims cutting salt is a bad idea for your waistline. Prevention articles on weight loss, weight loss success stories, weight loss programs, smart nutrition tips, and need-to-know information on weight loss surgery. A significant body of scientific evidence indicates that protein levels far higher than our government’s suggested levels of intake are optimal for weight loss. A minimal target amount is three- fourths of your ideal body weight in grams of protein per day, ranging up to three- fourths of your actual weight in grams of protein per day. For example, if you should weigh 1. Since each gram of protein is four calories, this means 4. This is around 3. The FDA bases its guidelines on only one aspect of protein need, nitrogen balance. ![]() ![]() That’s nice, but nitrogen balance as the only criteria for protein intake ignores the role of protein as a signaling molecule. It ignores the amount of protein needed to preserve muscle during weight loss and facilitate fat burning. Of this fat, the FDA wants to make sure you eat very little satisfying and energy producing saturated fat (2. You are supposed to round out this diet with 3. Do not snack and do not eat after dinner at night. Eat either two or three meals a day. The heavier your ideal weight and the more active you are, the more calories you can consume. Many Americans are eating 3,0. On top of that, a lot of the calories consumed are poor quality junk, adding insult to injury. If you are quite active then leave protein at 3. If you are not highly active, yet are at an ideal weight, then eat 2. On any diet, eat half your fat grams in saturated fat or you will not feel satisfied and you will have trouble sustaining energy between meals, which will cause you to be tired and eat more carbohydrates. Your #1 destination for authoritative advice on weight loss, as well as expert-sourced information on how to drop pounds while maintaining energy, muscle, and overall. Articles and information on hoodia, health, fitness, weight loss, diet pills, nutritional supplements, cooking, exercise tecniques, appetite suppressant, and more. Get two to six grams of omega- 3 essential fatty acids per day (higher amounts for weight loss and cardio health), and try to consume most of the rest of your fat as omega- 9 monounsaturated fat (like olive oil). The following information explains why this works. From healthy diet plans to helpful weight loss tools, you'll find the latest diet news and information here. Had it with strict diets? To learn how to lose weight fast, we found easy lifestyle tweaks that send extra pounds packing. When you build your meals from a generous array of vegetables, fruits, whole grains, and beans-that is, healthy vegetarian choices-weight loss is remarkably easy. Weight Loss. Mom Who Weighed Over 300 Lbs. Was Determined to Lose Weight Without Surgery: How She Lost 145 Lbs. High Quality Protein for Weight Loss. Protein is made up of various amino acids. In terms of weight loss, scientists are finding that the most important amino acids are the branch chain amino acids, especially leucine. If you get your protein intake high enough, especially in proteins that are rich in leucine, a number of very interesting things happen that can activate a sluggish metabolism and result in weight loss. One easy way to get a lot of leucine, without any fat, is to use high quality whey protein. ![]() ![]() ![]() Casein, a common dairy protein allergen, is not part of whey protein. In this process saturated fat, cholesterol, and lactose are removed, yielding a very useful leucine rich food for metabolic enhancement. The highest sources of leucine containing foods are animal and dairy. If you avoid red meat and dairy products, it is harder to get leucine containing foods in higher amounts, though not impossible. Using whey protein makes it easy. Leucine has a direct signaling effect on muscle that prevents muscle loss during weight loss. ![]() This means that on a high protein diet, the weight that is lost is mostly fat, not muscle. Whereas on a high carbohydrate weight loss diet, much more muscle is lost. Leucine directly communicates to insulin, instructing it to work efficiently in muscle. This not only helps preserve muscle mass, but also helps muscles use glucose as fuel, in turn supporting healthy insulin function. This high protein, leucine rich diet invariably lowers blood levels of triglycerides, which helps leptin. A higher protein diet supports HDL formation while lowering triglycerides, a two- pronged benefit that not only helps weight management but also supports a healthier lipid profile for cardiovascular well- being. Layman points out that having a high protein breakfast. Leptin Diet: Eat a breakfast containing protein. This is because carbohydrates are easy- to- use fuels. You prevent your body from converting muscle protein to fuel (blood sugar) by eating higher protein, thus preserving muscle mass. Another great reason to eat a high protein breakfast is that it wakes up your liver and gives it something to do. A high protein breakfast can increase your metabolic rate by 3. Fats and carbohydrates are easy for your liver to use, increasing liver metabolism by only four percent, whereas protein must be taken apart and reassembled for use elsewhere in your body. This dynamic effect of protein has recently been shown to be the key in supporting your natural ability to burn fat at a faster rate. All your body structures, many hormones, a lot of enzymes, and neurotransmitters all require special proteins that your liver must help make. Protein showing up at your liver is like 2- by- 4- inch lumber and plywood showing up at a home construction job site. Individuals with extra weight are often sluggish, and hold extra water. This not only makes their blood pressure go up, as their heart tries to push harder to move the stagnation, but the extra water in connective tissues also gets directly in the way of fat burning. When you eat a higher protein diet then an important blood protein called albumin will increase. As albumin increases, through osmotic force, it draws water back out of your connective tissues, thus helping you get rid of fluid retention. If you have too much inflammation. A major problem of lower protein diets is just the opposite – the more carbohydrates overweight people eat, the more fluids they retain. Researchers compared a lower calorie diet fortified with 6. After a two month program the whey protein group lost on average six more pounds of fat, while dropping total cholesterol by 3. Another study of 9. While this amount of whey protein is significantly below what I would recommend to assist weight loss, the results of the trial were still quite good. During the first six months participants lost 2. In the next six months, on only 1. Further, many key parameters of cardiovascular health and leptin fitness were improved during the study, including decreases in total cholesterol, LDL cholesterol, triglycerides, glucose, insulin, and systolic and diastolic blood pressure, while HDL cholesterol increased. Many people involved alternative health are under the false impression that a high protein diet is acid forming, and thus bad for bones. If you fall into this category, the way to metabolize more protein is to gradually increase your intake while you simultaneously improve your fitness. As you build strength, you will be far healthier, your p. H will be better, and you will be able to get the benefits of eating a higher protein diet; for most people, it is simply a matter of increasing protein and reducing carbohydrates. This is one of many important strategies to improve the function of leptin in your metabolism, which is the key to successful weight loss and keeping the weight off once you have lost it. Originally published 1.
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