The Answer To The Question How Can I Lose Weight Fast
So you’ve probably tried different kinds of diets but nothing seems to make you lose weight fast, and now, you want to try a high protein diet. But before you throw yourself into another diet experiment, you must know first how things work. Or does it even work?
Protein is one of the three essential macronutrients, the other two are carbohydrates and fat.
Being a macronutrient means that we need this in large amounts to provide the energy we need to perform daily actions and maintain body functions.
The body produces its protein but unlike fat and carbohydrates, it doesn’t get stored in the body that’s why we need to have it in our diet.
Some foods that are rich in protein are grass-fed beef, whey protein, wild fishes like salmon and tuna, organic chicken, black beans, kefir, yogurt, eggs, and raw cheese.
The amount of protein that the body needs depends on some variables such as your height, weight, gender, your level of activity.
Athletes most definitely require more since they use a lot of energy. The average amount of protein for men is 56 grams per day and for women is 46 grams per day.
It is best to eat protein in small portions within the day rather than have everything in one meal. Because remember, our body does not store protein.
Not all kinds of proteins are created equally. High-quality protein or complete protein foods like beef, eggs, dairy products, poultry, and fish contains all the essential amino acids that our body needs and can easily be digested.
The plant-based proteins from grains and vegetables are called Low-quality proteins or incomplete proteins. They lack one or more of the essential amino acids and are more difficult to digest.
When there is not enough protein in your diet, it will result in unstable blood sugar levels and will make you feel weak and lose energy.
Other effects of insufficient protein are muscle, bone, and joint pain, slow wound healing, poor concentration, mood swings, fatigue, and trouble losing weight.
On the other hand, too much protein for a long period of time has some serious effects on your health too.
An eating pattern with too much protein and lesser carbohydrates has been linked to an increased risk of developing osteoporosis. It is because digesting protein requires the release of acids into the bloodstream.
The body then neutralizes these acids with the help of calcium that is necessarily taken from the bone.
Eating too much protein will also make the kidneys work harder. For healthy people, it usually doesn’t pose a problem but it causes problems for individuals with kidney diseases.
Now that you know a little more about protein, let’s give an answer to your question about how can I lose weight fast with a high-protein diet.
How Can I Lose Weight Fast With A High Protein Diet – 4 Reasons
- It Stabilizes Blood Sugar Levels
This is a very important function that protein does to help you lose weight fast.
Increased blood sugars make you store more fat making it more difficult to lose weight.
In comparison with carbohydrates, it keeps the blood sugar steady and when consumed alone, it doesn’t cause blood sugar levels to rise.
According to research, individuals with type 2 diabetes who ate meals with equal ratios of protein and carbohydrates with less fat showed 40% lower blood sugar than those who ate lesser portions of protein and more carbohydrates.
- It Makes You Burn More Calories
It takes more time for you to digest protein compared to carbohydrates. Foods with high protein content require a high thermic effect.
The Thermic Effect of Food (TEF) is the number of calories required during the digestion of food. 20-35% of calories are burned just by the digestion of protein.
- It Prevents Loss Of Muscle Mass
Weight loss does not mean you are only losing fat. In the process, the loss of muscle mass may happen as well. Muscle mass loss is a side effect of weight loss that you would not want to happen.
As much as possible, you want to burn only fat. Having a protein-rich diet together with strength exercises during your weight loss journey will help you conserve those muscles and help boost your metabolism so that you will be burning more fat.
- It Has Good Hormonal Effects
There are two hormones that have important effects on weight loss Cholecystokinin and Ghrelin.
Cholecystokinin is the hormone responsible for satiety. It signals your brain that you are already full while Ghrelin, on the other hand, is the hunger hormone. It signals to your brain that you need more food.
Higher protein intake increases the levels of Cholecystokinin while decreasing the levels of Ghrelin. These hormonal effects of protein lead to a better appetite and more effective weight loss. You will feel full for a longer period of time and it will prevent you from overeating.