If you are not a user of protein powders (vegan protein powder, animal protein powder, or a plant-based protein powder) then you ought to know the importance of a high protein diet for maintaining an active lifestyle on a healthy weight.
Protein is undoubtedly one of the most important nutrients that our body requires.
Its need is based on daily consumption and according to the Dietary Reference Intake (DRI), 0.36 grams per pound of body weight, or 0.8 grams per kilogram is essential for an adult.
We are about to discuss in detail, how it works!
Protein & Its Inevitable Importance
Being one of the 3 macronutrients along with carbs and fats, protein has an important role to play.
The most common one to state is its repair and maintenance process for muscles, bones, hair and skin. Coming to the hormonal front it acts as the chemical messenger facilitating communication between the cells and the organs.
Surprisingly, protein makes up for most enzymes that cause thousands of chemical reactions in the body.
Lastly, it maintains free flow of transportation and storage by taking important molecules where they are needed (protein hemoglobin carries oxygen to your body’s cells).
Protein Composition: It is made up of smaller units known as amino acids. Out of the 22 amino acids, 9 have to be consumed via food thereby marking them as ‘essential amino acids’ since our body can’t make them on its own.
The amino acid profile differentiates the foods from those that can provide better protein from those that can’t.
Generally, animal proteins are considered complete proteins as they contain a full essential amino acid profile in optimal proportions whereas vegetables are considered low.
However, consuming plant-based foods like beans, legumes, grains, soy, nuts, and seeds makes up for high-protein plant foods.
Those into fitness who do not consume non-vegetarian sources do tend to add plant-based protein powders or vegan protein powders to their vegetarian diet for a wholesome result.
Protein Contribution In Weight Management
Protein’s contribution to weight management is what makes it one of the most important macronutrients for bodybuilders and athletes. They need it for maintaining weight and thereby you must have seen it in their diet plan.
The heavy reliance on protein supplements is also their effort to build muscle. It is in fact used as a post-workout drink for recovery because of its healing and repairing power.
One can go for weight gain with protein only on a high protein and high-calorie diet while otherwise, protein helps you build muscle on a lean body. It is in general known for aiding weight loss.
Here’s what you need to know,
Protein in your diet has a spectacular effect on your metabolic rate affecting your appetite in general and accordingly your weight and body composition.
What Happens To Your Appetite On A High Protein Diet?
Eating more protein keeps you satiated for long thereby suppressing your hunger for hours.
By increasing the production of hormones like PYY and GLP-1 that makes you feel full. Also, it reduces the level of hunger hormone, ‘ghrelin’.
What research has to say?
One of the controlled studies conducted on 12 healthy women who consumed a high-protein diet displayed greater feelings of fullness and higher GLP-1 levels with less hunger than those who ate a lower-protein diet.
Another study with 19 healthy young adults had them eating as much on a diet with 30% protein. The average consumption reflected 441 fewer calories per day than what they were gaining with a 10% protein diet.
Protein Impacting Metabolic Rate?
Higher protein intake may increase the number of calories you burn, and this effect has to do with your metabolism.
Protein digestion has a greater role to play in accelerating metabolic rate than carb or fat digestion. The boost in metabolic rate is an impressive 20–35% with protein.
In fact, a study conducted on 10 healthy young women showed an increase in metabolic rate after meals almost twice on a high-protein diet, then on a high-carb diet for one day.
Weight Loss & Protein
Having brought the above pointer in light, we can clearly say that protein is great for weight loss by suppressing appetite, increasing metabolism, and promoting fullness.
Another research back-up coming in!
A study of a six-months diet including 65 overweight and obese women reflected some amazing findings.
The weight loss average in the group on a high-protein diet showed 43% more fat reduction than the high-carb group.
Most importantly, 35% of women in the high-protein group lost at least 22 pounds (10 kg) which is undoubtedly impressive.
We feel we have rambled enough on how protein aids weight management and it’s time to look at how one can follow to lose weight or maintain it.
How To Implement High Protein Diet For Weight Loss & Maintenance
Following a high protein diet is pretty easy but we suggest customizing it according to your food preference and health goals.
Those who refrain from dairy should go for a milk-free diet rich in protein.
A low carb high protein diet is always good for keeping your blood sugar in check.
If you are a vegetarian or vegan, plant-based protein diets (legumes, beans, nuts, and seeds) are best for a high-protein diet.
Basics To Follow A Rich Protein Diet?
Keep your protein needs in check: Calculate your protein needs by multiplying your weight in pounds by 0.6–0.75 g, or in kg by 1.2–1.6 g.
Eat a minimum of 25g protein: Research suggests a 25g protein intake for those who aim to live a fit and healthy lifestyle with a lean yet muscular body.
Include both animal and plant protein in your diet: A combination of both makes the diet nutritious overall.
However, for vegetarians and vegans, a high protein plant-based diet is the most reliable. In fact, many people go for vegan protein powders or plant-based protein powders with their meal to make it wholesome.
Turn to a reliable supplement that covers your daily protein needs with 25g protein per serving, bGREEN Plant Protein.