Our best advice for losing weight? Eat extra protein.

There are people who support low-fat diets and people who support low-carb lifestyles when it comes to weight loss. However, protein is one food that is important regardless of the weight loss plan you decide to follow. Eating enough protein is crucial for healthy and effective weight loss since protein and weight loss go hand in hand.

However, what precisely is protein and why is it so crucial? Discover the advantages of eating a diet high in protein and our best advice for increasing your daily intake by reading on.

Whats The Protein?

In order to give us the calories and energy we require, we need huge amounts of the macronutrients protein, fat, and carbohydrates. Particularly, protein supports the body in a variety of ways. In fact, it is so significant that it gets its name from the Greek word "proteios," which means "first rank" or "primary." [1]

Animal goods like meat, eggs, and dairy as well as plant-based sources like beans, lentils, and nuts both include protein. When we eat or drink protein, it is broken down into amino acids, which combine to form long chains that resemble a string of beads (each bead representing an amino acid). There are 20 amino acids that are used to create countless varieties of proteins.

Protein works primarily in cells and serves a number of functions throughout the body. Our bones, muscles, skin, organs, skin, hair, and pretty much every other body part or tissue contain it.

How much protein ought you to consume?

Protein cannot be stored by the body like fat and carbohydrates can, therefore it's crucial to consume high-quality protein every day to enjoy the rewards. 

We advise consuming at least 60g of protein daily. To put it into perspective, there are around 31g of protein in a typical 100g chicken breast. Comparably, a medium egg has about 6g of protein, a cup of chickpeas has about 14g, and a stem of broccoli has about 4g of protein.

While keeping track of macronutrients may seem challenging, there are several resources available, such as The Fast 800 Online Programme, that may be used to assist. Every one of our meal plans, created by our team of knowledgeable nutritionists, has at least 60 grams of protein each day.

Advantages of Protein

The required 60g of protein per day has significant advantages. A diet high in protein can: in addition to increasing metabolism, decreasing appetite, and altering hormones that control weight:

Keep your bones healthy 

Reduced chance of osteoporosis 

Become less hypertensive 

lower chance of developing cardiovascular disease 

Injury healing can be hastened 

We can all benefit from the effects of a diet high in protein, whether or not we are trying to reduce weight. If weight loss is your objective, this macronutrient has been demonstrated to have a significant impact. 

Let's explore protein and losing weight.

protein and losing weight

We already know that this macronutrient is important for maintaining physical health, but what about protein and weight loss in particular?

Increasing your protein consumption can help you lose weight effectively in a number of ways, including the ones listed below:

1. boosts satiety and curbs hunger

Protein has been shown to enhance the satiety hormones GIP and GLP-1 and decrease the hunger hormone ghrelin, which helps you feel fuller for longer.  According to one study, a high-protein breakfast reduced ghrelin concentrations more significantly than a high-carb diet did, and it also slowed down stomach emptying. 

2. Increases Thermogenesis 

The act of creating heat by using calories is called thermogenesis. In comparison to carbohydrates and fat, protein has been shown to have a far greater thermic effect.  This implies that a high-protein diet causes you to burn more calories throughout the day and night, especially while you sleep. bringing us to our following point. 

3. increases metabolic rate while sleeping

Simply put, eating a meal high in protein causes you to burn more calories at night. One study found that overeating a high-protein diet boosted calories burned by 260 during the course of one night. This impact is particularly obvious when eating a caloric surplus. 

4. keeps muscle mass intact while dieting

Eating enough protein will help you keep your muscle mass while losing fat when you follow diets like the keto diet for speedy weight loss.  This aids in maintaining a high metabolism as you reduce body fat. Combining a high protein diet with an exercise program, such as those created by our in-house exercise specialists on our Online Programme, will allow those muscles to show off while extra fat is being eliminated. 

5. aids in preventing weight gain

Our Online Program participants frequently express concern about hitting the dreaded "weight loss plateau" and regaining the weight they have fought so hard to shed. Increasing protein consumption can minimize the risk of weight gain following weight loss by up to 50%. Aim for a protein intake of 15% to 18% of total calories. [13] As a result, protein-rich dishes are given top priority in our long-term Way of Life strategy, which aids in maintaining all that hard work.

How to increase your consumption of protein

Test out supplement shakes.

To get the recommended 60g of protein per day can be challenging on busy or fasting days. Shakes with supplements can be the best way to increase your intake. To help you increase your consumption while maintaining a low-calorie alternative, our Keto Protein Shakes have more than a third of your daily necessary protein in less than 120 calories. 

Prepare meals in advance:

It can be easier to make sure you're getting the proper quantity of nutrients during your daytime and nighttime meals if you batch cook or prepare your protein sources. Simple Greek yoghurt bowls can be prepared in advance for breakfasts high in protein. Quinoa is an excellent source of protein and can be quickly microwaved for a quick lunch on-the-go during the week, while a filling chicken dish is simple to portion out.

Expand the sources of your protein.

There are many protein sources even though everyone has varied tastes and dietary restrictions. Finding sources of protein that you like and won't get boring—from fish to eggs to tofu to nuts and seeds—will make it simpler to get the recommended 60g of protein each day. Hundreds of recipes are available in our online program if you need some ideas to mix up your protein. 

The body benefits greatly from protein, but it's still necessary to consume a well-balanced diet that includes all the other elements need to remain healthy. All the elements required to stave off chronic illness, keep a healthy weight, and experience the best possible physical and mental health are abundant in a Mediterranean-style diet.