Protein for weight loss

Many of us tend to get stressed or busy and end up snacking on 'dead/ refined' types of food that are usually carbohydrate based and don't do anything for the body other than raising your insulin levels and giving you a quick sugar fix. As we know increasing the amount of insulin throughout the day can increase fat storage and your chances of diabetes. 

Quality protein sources on the other hand is the most important nutrient for weight loss and a better looking body. 

Ensuring an adequate protein intake boosts metabolism, reduces appetite and changes several weight-regulating hormones. 

Your weight is actively regulated by your brain, particularly an area called the hypothalamus. In order for your brain to determine when and how much to eat, it processes multiple different types of information. Some of the most important signals to the brain are hormones that change in response to feeding.
A higher protein intake actually increases levels of the satiety (appetite-reducing) hormones  while reducing your levels of the hunger hormone 
ghrelin.
By replacing carbs with protein, you reduce the hunger hormone and boost several satiety hormones. This leads to a major reduction in hung
er and is the main reason protein helps you lose weight. It can make you eat fewer calories automatically. No one likes to be consistently hungry.
 

  • Increased protein helps prevent muscle breakdown ( by eating protein your body goes into an anabolic state meaning muscle building and the more muscle or lean tissue mass, the greater your metabolism.
  • Digesting and metabolising proteins burns more calories than carbohydrates (protein has a much higher thermic effect (20-30%) compared to carbs (5-10%) and fat (0-3%) 
  • Our hormones, skin, hair, muscle tissues are all made from proteins so for growth, repair and to optimally function you need to get enough protein throughout the day. 
If you aren't sure of how much protein you are supposed to be getting through out the day, give us a call/ email. But a few tips of what contains protein: 
  • Meats: Chicken, turkey, lean beefpork, etc.
  • Fish: Salmon, sardines, snapper, trout, tuna etc.
  • Eggs: All types.
  • Dairy: Milkcheeseyogurt, etc.
  • Legumes: Kidney beans, chickpeas, lentils, etc.
  • Sprouts and nuts


Usually the palm of the hand is the average serve of protein one needs so aim to have 3 serves per day.
Take home message- swap the rice crackers as a snack to a boiled egg, yoghurt, nuts, shredded chicken or swap the sugary cereal to a smoothie or eggs option. 

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