At the time of losing weight, we always think of hydrates and fats, leaving aside proteins that are not an energy nutrient par excellence, offer calories and have an important effect on our body. We can even say that proteins help to lose weight and we leave behind five data that show it.
The proteins satiate
Satiety is the absence of hunger and determines the time that passes between one meal and another or what is the same, the time we spend without eating.
According to a study published in 2008, proteins stimulate satiety considerably by promoting the release of peptides and hormones that calm hunger. In addition, proteins are one of the nutrients that require more digestive work and therefore, by keeping the stomach occupied for longer, keep the appetite at bay.Therefore, proteins are key to eating less daily and achieve deficit caloric that we need so much when losing weight.
Help you eat less at each meal
Just as proteins are the nutrient that allows us the longest time to be without eating, they also help us eat less at each meal.
Specifically, there is a process called satiation that determines the end of a meal and is also influenced by what we eat, with proteins being one of the nutrients that most stimulates it, as pointed out in a study published in the journal Gastroenterology. Clearly, proteins improve the control of the amount of food we eat daily and that is why they help to eat less and lose weight. Over time or when we lose weight, it is normal to experience a reduction of fat-free mass or mass lean within which the muscle is located.
This part of our body is metabolically more active or what is the same, which burns more calories, so its conservation depends largely on not falling into a plateau or metabolic tomb at the time of losing weight.
Research conducted with older adults has shown that the more proteins are ingested, the less is the loss of lean mass and at the same time it is known from studies conducted in humans that the single intake of protein stimulates muscle synthesis.
Then, to avoid the dreaded rebound effect and to lose weight successfully, proteins are also useful for preserving or increasing the lean mass within which the muscle is located.
The proteins to improve the conservation of muscle mass or free of fat and also to be useful to gain muscle, increase the metabolism of the body and therefore contribute to increase caloric expenditure.
Also, by demanding great work to the body to be digested and absorbed, the proteins increase the thermogenesis induced by the diet, that is, they cause a greater expenditure of calories to be metabolized as observed by scientists in Boston.
All this determines that proteins not only help us to enter fewer calories to the body but also, to burn more favoring the negative energy balance that we need at the time of losing weight. The achievement of a lower intake of calories, along with the elevation of metabolism and The conservation of lean mass that proteins cause is already a determining factor in a better fat burning process.
However, at the metabolic level they can also favor the oxidation of lipids when we seek to lose weight, as pointed out in a study published in Annals of Nutrition and Metabolism.
So, whether we want to lose belly improving our body composition or if we want to get rid of the extra kilos taking care of health, proteins will always be helpful. It is estimated that no more than 1 gram per kilo of body weight per day is necessary to obtain enough protein in the usual diet.
Also, we can talk about percentages and it is estimated that a diet to lose weight, reduced in calories depending on each person, can obtain energy in 18 to 22% of part of the proteins. That is, an average of 20% of calories can be derived from proteins. Although we should not fall into extremes by going to ketogenic or protein-free diets, the reality is that by reducing carbohydrate-derived calories and raising the proportion of proteins a diet is achieved hyperproteica relative that for all the reasons before said help lose weight as indicated by a study published in 2008.
We can obtain proteins from several sources: meats, eggs, fish, dairy products or vegetable foods such as legumes, algae, nuts, seeds or some cereals such as oats or quinoa.