Want to lose weight?
Protein is a well-known appetite suppressant – it works in a number of ways. For example, a high protein intake boosts metabolism by preserving lean muscle mass, balances blood-glucose levels, reduces appetite and affects several weight-regulating hormones.
Fat-loss associated with a high protein diet includes subcutaneous and also metabolically-active visceral fat.
Digesting and metabolising protein also burns calories which is called the thermic effect of food (TEF). Protein has a TEF of 20-30%, compared to carbohydrates (5-10%) and fat (0-3%). Consuming 30% of calories from protein may also mean that fewer calories are consumed. Other research has shown that a protein-rich diet boosts metabolism and increases the number of calories burned by about 80 to 100 per day. Meat, dairy, eggs and animal protein alternatives such as legumes and lentils, seeds and nuts are good dietary sources of protein. A dietary protein supplement incorporating protein from whey, or egg, is a helpful option if an individual is struggling to consume enough protein. Rice protein has been demonstrated to be comparable to whey at building muscle, strength and aiding in exercise recovery.
