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Using protein as a powerful weight loss tool
Posted on Jan 23rd 2007 9:18AM by Bethany SandersFiled Under: Diet & Weight Loss, Nutrition & Supplements
We hear it all the time -- if you want to lose weight eat more protein. Have you ever wondered why? What is it about protein that helps us lose weight? Isn't a calorie just a calorie?
A calorie is just a calorie, it turns out, but eating protein helps you stay full longer. Experts believe that it makes the body more sensitive to leptin, the hormone that makes you feel hungry. Not only that, protein triggers the brain to make norepinephrine and dopamine, which give you energy and make you feel more alert. After eating a high-carb meal, on the other hand, the brain produces the calming chemical serotonin, which can make you feel tired and hungry for an energy fix.
Does that mean you shouldn't eat carbs? Not at all. Carbs are important fuel for your body, as are fats and protein. But what researchers found was that when they bumped a group of dieters' daily caloric intake of protein from the average 15% up to 30%, the dieters lost weight. They reported feeling more satisfied after meals and with less food. They didn't lose weight because they ate protein, they lost weight because they ate less calories. The protein helped them feel full for longer periods of time.
So enjoy your carbs and even a few healthy fats, but if you're trying to lose weight, try front-loading your meals with a little extra (5-10%) protein to keep hunger at bay. When choosing proteins, look for lean meats, fish, and beans as your primary sources. Now you know the secret power of protein!
A calorie is just a calorie, it turns out, but eating protein helps you stay full longer. Experts believe that it makes the body more sensitive to leptin, the hormone that makes you feel hungry. Not only that, protein triggers the brain to make norepinephrine and dopamine, which give you energy and make you feel more alert. After eating a high-carb meal, on the other hand, the brain produces the calming chemical serotonin, which can make you feel tired and hungry for an energy fix.
Does that mean you shouldn't eat carbs? Not at all. Carbs are important fuel for your body, as are fats and protein. But what researchers found was that when they bumped a group of dieters' daily caloric intake of protein from the average 15% up to 30%, the dieters lost weight. They reported feeling more satisfied after meals and with less food. They didn't lose weight because they ate protein, they lost weight because they ate less calories. The protein helped them feel full for longer periods of time.
So enjoy your carbs and even a few healthy fats, but if you're trying to lose weight, try front-loading your meals with a little extra (5-10%) protein to keep hunger at bay. When choosing proteins, look for lean meats, fish, and beans as your primary sources. Now you know the secret power of protein!
