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Protein: The Building Blocks of Health and Weight Loss

Protein is an essential nutrient that plays a vital role in many bodily functions, including the synthesis of cells, DNA, organs, and neurotransmitters. It is also important for muscle growth and maintenance, and having more muscle mass is associated with a longer life and fewer illnesses.

An antidote to obesity?

Obesity is a major health crisis, and one way to combat this problem is by incorporating protein into your diet. 

Research has shown that people who eat protein at breakfast are less likely to snack or overeat throughout the day. This is likely due to the satiating effects of protein, which can help to regulate appetite.

The Role of Appetite-Regulating Hormones

The hormones GLP-1, PYY, and ghrelin play important roles in the satiating effects of protein. In response to protein intake, levels of GLP-1 and PYY increase, while ghrelin decreases. GLP-1 and PYY are considered anorexigenic, meaning they reduce appetite and decrease the desire to eat. Ghrelin, on the other hand, is orexigenic, meaning it increases appetite and promotes weight gain.
Are you eating enough protein? 
how to eat 30 grams of protein

Burning Calories While You Eat: diet-induced thermogenesis

Protein also has a higher thermic effect than carbohydrates or fats, meaning it takes more calories to digest protein. The thermic effect of protein is around 25-30%, while the thermic effect of carbohydrates is 5-10% and the thermic effect of fat is less than 5%. This means that for every 100 calories of protein consumed, 25-30 calories are burned during digestion.

Maximizing the Benefits of Protein

Protein is an important nutrient for overall health and can help to regulate appetite and promote weight loss. To get the most benefits from protein, aim to incorporate at least 30 grams of protein into every meal. 
how to eat 30 grams of protein
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References

  • Revisiting the role of protein-induced satiation and satiety. DOI: doi.org/10.1016/j.foodhyd.2016.08.003
  • A high-protein diet for reducing body fat: mechanisms and possible caveats. doi: 10.1186/1743-7075-11-53
  • Muscle mass index as a predictor of longevity in older adults. DOI: 10.1016/j.amjmed.2014.02.007