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Protein Facts and Weight Loss

What is protein?

Protein is a complex substance consisting of some 20 amino acids, which are further divided into essential and nonessential amino acids. Unlike fats and starches which are primarily energy sources, the role of protein is much more complex. Protein helps to regulate or body functions, helps to build and maintain muscle mass and has numerous other functions which are designed for bodily function support.

What are the best sources of protein?

Firstly, complete sources of protein (the nine essential amino acids) are the desired sources. These include animal sources such as beef and pork. Unfortunately these sources also contain high cholesterol and fat content.

Better sources of protein include fish, eggs, dairy products and soy and whey products. The best sources include man-made protein rich food sources that also contain supplemental vitamins and are low in calories. The latter has been the challenge when considering sources of protein as all sources of protein come with calories!

The trick to obtaining good protein sources is to have the lowest calorie, highest protein combination while obtaining complete proteins, which include the essential amino acids. In addition the sources should contain no cholesterol and no fat.

What happens when more protein is included in the diet?

Recent research, as reported by Alan Mozes of HealthDay Reporter, by the French has shown that protein tends to increase glucose production in the intestines. This, in turn, causes the brain to a signal representing a feeling of ‘fullness’ hence, curbing the appetite. This research was verified through blood tests and shown to be active even after digestion was complete.

In addition, there have been a number of studies which conclusively show that increased levels of protein tends to burn more fat by a factor of 3 (Gillies). In essence, the metabolic rate is increased. This is because the body requires more calories to be burned in order to digest protein than for carbohydrates or fat. This is why people who eat five to six small meals per day can lose weight. Eating often simply increases the metabolic rate. In addition, if the meals contain higher levels of protein the effect is multiplied.

Of course, this effect is multiplied even further when exercise is included. When you consider that protein is essential to building and maintaining muscle mass and that muscles burn calories 70 times faster than fat (Nastow & Heslin), it is easy to begin to see the need for supplemental protein. Generally speaking the more active you are the more protein you need.

How fast can I lose weight?

Eating a few extra calories each day can result in a 10 pound weight gain over a year. Hence, the point is that if it can take this long to put on 10 pounds, you should not want to or expect to rapidly drop weight. This is always an unhealthy situation. In addition it may not be physiologically possible to lose two or three pounds of body fat per week. However, you can facilitate your weight loss by drinking plenty of water. Typically, in the early stages of dieting the body will tend to mobilize water and you will tend to have a ‘quick loss’ through urination (Magee)! After this, the weight loss rate should level off and you should see a steady decrease in weight (depending on your type of diet).

How should I use protein in my diet to lose weight?

First, if you are serious about losing weight, you should consider a high-quality, protein-rich source and supplemental your daily intake of protein.

Secondly, for best weight loss results it is desirable to substitute one or more of your meals with a protein-rich source that can be used as a supplemental drink, for example.

Finally, utilizing protein as a means for losing weight can be even more effective when used in conjunction with certain other nutrient and vitamin sources. This is because the body is only capable of absorbing so much nutrients, proteins and vitamins at a single time. The process must be administered over the day for maximum effect.

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