The benefits of protein for weight loss

culled from:.tescohealthandwellbeing.com

For years, fitness experts and Low Carb gurus have said that protein is the missing part of the weight loss jigsaw. Even more controversially, they dare to suggest that you can survive without carbs! Overshadowed by fat and carbs for far too long – protein is finally coming into its own. Experts can no longer dismiss the benefits protein has on your weight. If you have struggled to drop the pounds with low fat and high carbohydrate diets in the past it may be time to turn your gaze to high protein.

What are the benefits of protein?

Protein is one of the major food groups, the others are carbohydrates and fat, and you need to eat it to stay alive. It’s made up of amino acids, also known as the building blocks of your body. Protein is part of your cells, muscle and bone. You need it for growth, development and immunity to infections. In short you can't live without it.
If you play sports, even professionally, you've probably come across whey protein enthusiasts. Although nutritionists still aren’t totally sold on the effectiveness of a higher protein diet, many athletes believe that high protein foods and shakes keep them in peak condition. The belief of some athletes is that protein keeps them lean and muscular.

Where is protein found?

Now for the science part. The body can make protein, but you also need to get some from your food. There are 9 essential amino acids that the body can't make. Different foods contain different amino acids so you need to get the full complement in order to stay healthy. Typically they are found in meat and dairy. If you don't eat these foods, you need to be careful to get your protein elsewhere; nuts, seeds, quorn and tofu are good alternative sources.

How much do you need?

The Reference Nutrient Intake (RNI) is set at 0.8g - 1g of protein per kilogram of body weight, per day for adults. So if you weigh 80 kilos or 12 ½ stone you need around 60 grams per day.

What is a portion of protein?

• 2 small eggs
• Cheese = 1 matchbox
• Meat & poultry = deck of cards
• 3 tablespoons of kidney beans
• Fish = checkbook

Protein and weight loss

Numerous studies prove that a higher protein diet is more effective than a low fat and high carbohydrate diet, at least in the short run. Why is this?

1. High protein foods take longer to digest than carbs, so you feel fuller for longer and are less likely to overeat.
2. Your choices are less. There are only so many vegetables and meat you can eat without getting tired of them. If you eat a higher protein diet, it is important to cut back on your intake of stodgy carbs! Most people actually end up eating less calories.
3. Protein builds muscle and helps you maintain your muscle tone. Muscle boosts your metabolism, the rate at which you burn calories, so eating a diet which increases it helps.

The evolution of high protein diets

Back in the era of Mr. Atkins, the owner and promoter of the widely tried Atkins diet, high protein diets were expensive and far from appetising. These days Atkins/Low Carb are easier to follow, there is less fat and more lower carb vegetables. Now Low Carb has transformed and is accepted as an effective alternative to conventional low fat diets. Examples of well known diets which follow higher protein principles include Clean & Lean, South Beach and Total Wellbeing.

The risks of high protein diets

Depending on the gusto with which you remove carbs from your diet, you may suffer side effects. At the extreme end of the scale your body will go into ketosis, which means you start to burn your own fat because of the lack of carbohydrates, and this can cause bad breath, nausea, headaches, heart palpitations or kidney problems. A less strict higher protein diet will have minimal issues, but if you have any pre-existing medical conditions chat to your doctor about the suitability of following such a diet.

Do it right and see the benefits

If you want to follow a high protein diet that works, keep the good carbs in. Don’t ditch fruit, vegetables or even the odd serving of brown rice, although quinoa is a better choice as it is a higher protein grain. A high protein diet doesn’t give you free license to enjoy fatty cuts of steak or battered cod - choose lean protein sources like fish without the skin, steak with the fat trimmed, and egg whites.