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Protein and its Effect on Weight Loss



Every cell in the human body contains protein. It is an essential building block of bones, muscles, cartilage, and skin. As such, protein is a necessary part of any diet, especially when you are on a weight loss journey. The effects of protein on weight loss are incredible. Numerous studies show that protein promotes modulation in energy metabolism, energy intake, and appetite.


Protein boosts metabolism

A high-protein diet helps you improve your metabolism, even in your sleep. According to this study, a low-protein diet has fat as excess energy, while a high-protein diet has protein as excess energy. Fat as excess energy leads to an increase in body weight, while protein as excess energy promotes energy expenditure in tissue, excluding muscles or fat-free mass. An increase in energy expenditure (increased metabolism) promotes weight loss.

Protein regulates appetite

The hypothalamus is responsible for weight regulation in the human body. For the hypothalamus to function, it requires signals from hormones that control our response to feeding. A high-protein diet makes you feel more satisfied with each meal because proteins increase appetite-reducing hormones (GLP-1, peptide YY, and cholecystokinin) and reduce the levels of ghrelin, a hunger hormone. As a result, your appetite is significantly reduced, which eventually leads to weight loss due to a lower calorie intake.

Protein reduces cravings

For someone who is on a weight loss journey, cravings can disrupt their diet and significantly increase their daily calorie intake. Due to increased satiety levels, you are more likely to have fewer cravings, especially if you have a well-balanced high-protein diet. According to this study, people who consume a high-protein diet experience a lower desire for late-night snacking and reduced craving compared to people who consume a low-protein diet. This can be attributed to the increase in satiety level. A high protein diet, therefore, reduces cravings, which in turn leads to lower calorie intake and boosts weight loss.

Protein enhances workout results

If you are on your weight loss journey, you probably work out regularly too. Proteins are important, especially if you are active, because they promote muscle building and prevent muscle breakdown. A regular workout routine and a high-protein diet boost weight loss and promote muscle growth. Proteins contain Branch-Chain Amino Acids (BCAAs), which stimulate muscle growth and faster muscle recovery. With a high-protein diet, you will see better results from diligently working out. Not only does protein boost metabolism, but it also ensures that you recover faster from your workouts and that your muscles are well-toned.


A high-protein diet is highly beneficial for weight loss. High-quality proteins can either be animal proteins or plant-based proteins. This means that you can have a high-protein diet regardless of your dietary preferences. While watching your calorie intake, it is also important to ensure that you have full meals every day. This will help you to lose weight or maintain your weight without major restrictions that are unhealthy.

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