Why Is It Important To Eat Lots Of Protein When Losing Weight?

Complete and incomplete proteins are consumed by eating certain foods. Meats, such as beef, chicken and turkey contain complete proteins. A complete protein contains all of the amino acids needed to build new proteins, according to the Harvard School of Public Health. Incomplete proteins are usually found in vegetable sources, such as beans and nuts are missing one or more essential amino acids. Adding more protein in your diet may help you lose weight.

Features

A weight loss strategy featured in popular diets is to reduce the number of carbohydrates in your diet and eat more foods that are high in protein. To keep fat intake under control, leaner protein choices are preferred. Instead of bacon, ham and fatty cuts of beef, dieters should eat more egg whites, turkey breast, skinless chicken and fish.

Expert Insight

In a study conducted at Purdue University and published in the September 2010 edition of the Journal of Gerontology: Medical Sciences, the researchers found that following a high protein diet can help individuals lose weight. The participants consumed an average of .36g of protein per pound of body weight. Over the course of twelve weeks, the participants lost an average of 19 lbs. However, some bone loss was reported as well in the post-menopausal women that took part in the study.

Function

Protein helps achieve weight loss in several ways. For one, it can help slow down the rate at which foods move through the digestive system, according to the Harvard School of Public Health. Your body uses more energy to digest the protein, which burns calories. It also does not make the blood sugar level rise quickly. This makes you feel full longer. Carbohydrates cause a quick rise in blood sugar, making you feel hungry sooner.

Considerations

Eating too much protein may cause you to gain weight instead of lose weight, according to the Mayo Clinic. Since protein contains a lot of calories, you need to avoid protein supplementation in addition to eating your regular diet. For instance, you should not eat a normal dinner and drink a protein shake if you are looking to lose weight.

Warning

Certain individuals may need to consume a smaller amount of protein in their diet. For instance, if you suffer from kidney disease, your doctor may recommend that you avoid a high protein diet.