Protein has many health benefits for the body, one of which is weight loss. This is because high protein foods tend to help keep you full throughout the day which means you are likely to eat less. Eating less puts your diet into a calorie deficit, which means your body is burning more energy than you are consuming. You need to be in a calorie deficit to lose any amount of weight.
According to Healthline: “By replacing carbs and fat with protein, you reduce the hunger hormone and boost several satiety hormones.
“This leads to a major reduction in hunger and is the main reason protein helps you lose weight. It can make you eat fewer calories automatically.”
A high protein intake can help boost the metabolism and change several weight-regulating hormones.
The higher your metabolism, the more calories you burn throughout the day and at rest.
There are many ways you can boost the metabolism like drinking green tea and consuming apple cider vinegar but adding protein to your diet can help dramatically.
A high protein intake has been shown to increase the amount of calories burned to about 80 to 100 per day.
In one study, overfeeding with a high protein diet increase calorie burning by 260 per day which can increase when paired with moderate exercise too.
In another study, protein at 30 percent of calories caused people to automatically drop their calorie intake by 441 calories per day.
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This automatically puts your diet into a deficit which means you will see weight loss results very quickly.
High protein diets can also be delicious and don’t have to be restrictive at all which means you can lose weight while enjoying your favourite foods.
Healthline says that protein can cut cravings, especially late at night when you don’t want to be consuming large amounts of calories.
It says: “Cravings are the dieter’s worst enemy. They are one of the biggest reasons why people tend to fail on their diets.
“Another major problem is late-night snacking. Many people who have a tendency to gain weight get cravings at night, so they snack in the evening.
“These calories are added on top of all the calories they are during the day.”
Interestingly, protein can have a powerful effect on cravings and consuming it for breakfast can help significantly reduce that mid-morning snack craving.
Breakfast foods are good sources of important nutrients such as calcium, iron as well as protein and fibre.
It is protein and fibrous meals that will help you burn belly fat. Fibre helps you keep full but tends to be in foods that are low in calories and when you eat high fibre foods, you have less room in your diet for foods that are not as nutrient dense, like refined carbohydrates.
Eggs are rich in protein as well as providing other vitamins and minerals.
You can make eggs in a variety of different ways and they contribute to weight loss because of their high protein content.
Their high protein content means that they may reduce appetite when eaten in the morning which can help boost weight loss.
Studies have shown that eating eggs for breakfast significantly increased feelings of fullness and reduced food intake later in the day, compared to eating a bagel.
High protein fruits include avocados, blackberries, oranges, bananas and raspberries, all of which can be added to yoghurt for a great protein packed snack or breakfast.