1. Increases satiety and reduces hunger
Protein has a strong effect on satiety. Compared to fats and carbohydrates, it causes a longer feeling of satiety after eating. This means that if we include enough protein in our diet, we will feel fuller for longer, which leads to less calorie consumption throughout the day. Studies show that high-protein diets can significantly help control appetite and can reduce the frequency and intensity of emotional overeating.
2. Supports metabolism and fat burning
Protein intake can have a beneficial effect on increasing basal metabolism, i.e. the number of calories the body burns at rest. Protein has a higher thermic effect than carbohydrates and fats. This means that more energy is burned during their digestion and processing. This process is called thermogenesis, and if protein intake is higher, the body burns more calories, which can speed up the weight loss process.
3. Protecting muscle mass during weight loss
One of the main problems during weight loss is the loss of muscle mass. When we reduce calories, the body often draws energy not only from fat stores, but also from muscles. This is undesirable because muscle mass is metabolically active and helps burn more calories even at rest. Protein helps protect muscle mass, which means that when calorie intake is reduced, the body focuses on burning fat and not on breaking down muscle. Thanks to this, we maintain a firm and slim figure even when losing weight.
4. Increasing energy expenditure after meals
As already mentioned, protein intake stimulates thermogenesis, which means that the body burns more calories when digesting protein foods. This effect is more pronounced for proteins than for carbohydrates or fats. Therefore, protein consumption not only helps satiety, but also supports higher energy expenditure, which contributes to the overall acceleration of metabolic processes during the day.
5. Optimal protein intake for weight loss
According to experts, for effective weight loss, the recommended protein intake is between 1.2 and 2 grams of protein per kilogram of body weight. This means that a person weighing 70 kg should consume at least 84 to 140 grams of protein per day. This intake should be evenly divided into several meals throughout the day so that the body has a constant supply of amino acids that are needed for muscle recovery and protection.
The best sources of protein include:
Lean meat (chicken, turkey, beef)
Fish products (salmon, tuna, mackerel)
Eggs and dairy products (cottage cheese, yogurt, cheese)
Plant proteins (lentils, beans, quinoa, tofu, tempeh)
Nuts and seeds
6. How to include more protein in your diet?
Including more protein in your diet does not have to be difficult. You just need to pay attention to quality protein sources and include them in every meal. For example:
Breakfast:Add protein powder or nuts to your oatmeal or smoothie.
Lunch:Choose chicken or fish, tofu, or Greek yogurt as the main meal.
Dinner: Add a serving of beans or lentils to your main meal instead of your usual side dish.
Snacks:Nuts, cheese, eggs, or protein bars.
Conclusion
Protein is essential for weight loss. Not only does it help maintain muscle mass, it also speeds up your metabolism and promotes satiety, making it easier to control your calorie intake. If you decide to include more protein in your diet, remember to balance it out and choose high-quality sources. This will support an effective and healthy weight loss process.
