Protein is popularly known for its role in muscle fusion. It is helpful in the weight loss process since it improves lean body mass, which can result in faster metabolism. It is also notorious for encouraging satiety, preventing overeating and limiting caloric intake.
Good thing protein is easily accessible in wide-ranging sources, such as plant and animal-based foods. This being said, you can conveniently find products that can satisfy your dietary needs to promote weight loss and overall health.
What Is Protein?
Protein is part of the three essential macronutrients, together with fat and carbohydrates. This means that these three are needed by the body in a significantly big amount. Going back to protein, it is an important macronutrient that is useful in cultivating muscle mass. It is usually found in animal-based products, but you can also find it in some other sources, including legumes and nuts.
As mentioned before, our body needs three macronutrients, which are carbohydrates, fats, and protein. Macronutrients are responsible for supplying your body with calories or energy that it needs. The body demands these macronutrients in large batches to support life, thus its name “macro”. Every gram of protein has a total of four calories. Moreover, almost 15% of our body weight is composed of protein.
Protein is made up of amino acids. They are organic components that are composed of hydrogen, carbon, sulfur, nitrogen, and oxygen. Amino acids are the foundation of proteins, and proteins are the foundation of muscle mass.
Why Is Protein Essential For Weight Loss?
Since protein is an indispensable nutrient in our body, it also holds different health benefits, especially in weight loss. Below are the reasons why you should incorporate protein in your diet to achieve successful weight loss:
Protein Support Muscle Growth
One of the most significant roles of protein is its ability to build, cultivate, and repair muscle mass. Eliminating fat and boosting greater muscle mass lead to faster and more efficient metabolism, thus resulting in extreme calorie burnout, even during sleep. Furthermore, it is important to note that you can only grow your muscles if you consistently perform strength exercise and workout. High-calorie intake without intensive weight training will only result in unwanted weight gain due to the formation of fat mass in the body.
Protein Offer Satiation
Another noteworthy component of protein is its ability to provide satiation that is ultimately helpful during weight loss. According to research, protein has greater satiation property compared to the other two macronutrients, which are fat and carbohydrate. Besides, reduced hunger rates are discovered to be linked with higher consumption of essential amino acids, or amino acids taken through a diet that is composed of lysine, isoleucine, leucine, threonine, and tryptophan.
Protein Stabilizes Hunger Hormones
A group of hormones can stabilize satiety and hunger and these are gut neuropeptides that encourage satiety, including cholecystokinin (CCK), glucagon-like peptide 1 (GLP-1), and peptide YY (PYY), as well as ghrelin – a hormone that suppresses the appetite. According to the study, taking a diet with high-protein has shown positive results in terms of producing satiating hormones such as (GLP-1, CCK, and PPY) and decrease ghrelin, which assists in controlling food consumption and suppressing appetite.
Protein Limits Carb Fluctuations
If you’ve been wondering why incorporating protein in your snacks and meals is highly-suggested, this is why. Fiber and carbs are released gradually, while simple and processed carbs can cause the blood sugar to spiral and go downhill, it often results in food cravings not long after your meal. This is not helpful if your goal is to lose weight. On the other hand, combining protein with carb decelerate sugar absorption from the stomach to the bloodstream, enabling sugar levels to stabilize and preventing food cravings throughout the day.
Protein Improves Energy Outlay
TEF or thermic effect of food is the energy used by the body to digest food into tiny, absorbable substances. Protein is packed with TEF unlike fat and carbs, which significantly means that when you eat protein, the body will have a higher capacity to burn more calories via the digestion process compared to the remaining macronutrients.
Protein Upgrade Fat Burning Process
Dieters always ask if proteins do burn fat, and while the answer to this question is pretty complex, the brief response is yes. There is massive evidence that backs up the claim that the body can’t efficiently burn and utilize fat as energy without the help of protein or carbohydrate. This only means that if you lack the sufficient supply of nutrients from each, you will risk losing a generous amount of essential muscle mass if your goal is to eliminate unnecessary fat in your body. The fat burning process combined with protein will sustain lean muscle mass, which is extremely important if you want to succeed in your weight loss journey.
Protein Provides Metabolic-Supporting B Vitamins
Most lean proteins are seasoned with loads of B vitamins. Even if each of the eight important B vitamins has its unique features and functions, they altogether supply the body with energy and encourage the faster and more effective metabolic procedure.
How Much Protein To Take For Effective Weight Loss?
Suggested protein intake varies according to different factors, such as weight, age, gender, and level of activities. However, adults are usually required to eat up to 10 to 35% of total calories every day from protein-rich products.
Moreover, the dietary reference intake or DRI for protein is specifically 0.8 grams of protein per kilogram (g/kg) of body weight, which gives a total of approximately 46 and 56 grams each day for women and men, respectively.
High-protein and low-carb diets are now becoming more and more popular among dieters. However, a combination of high-protein and sufficient amounts of carb have been successfully utilized to enhance metabolic parameters. This suggests that weight loss depends on protein intake and not on a low carb diet.
All people have different protein needs and to determine yours, it is highly recommended to talk to a registered dietitian. Consuming an adequate amount of protein that is suitable for your age, gender, weight, and activities will help you maintain and cultivate your muscle mass.
Suggested Protein Recommendations
Apart from eating a sufficient amount of protein, it is also essential to achieve protein recommendations via high-grade foods. This being said, make an effort to stay away from hotdogs, bacon, sausage, and other processed products, instead choose these fish and lean meats to eliminate excess fat, preservatives, and salt from your diet.
• Chicken: 17 grams per 3 ounces
• Shrimp: 19 grams per 3 ounces
• Tuna: 25 grams per standard can
• Beef Sirloin: 19 grams per 3 ounces
• Eggs: 6 grams per 1 medium egg
• Tilapia: 23 grams per 1 cooked fillet
Milk and dairy products are packed with calcium and protein. Though studies suggest that eating whole and full-fat products may not be as beneficial as most people perceive it to be, those who are conscious about their calorie intake will benefit from these fat-free and low-fat products.
• Cottage Cheese: 13 grams per ½ cup
• Dairy Milk: 8 grams per 8-ounce cup
• Greek Yogurt: 20 grams per 1 cup grams (watch out for added sugars)
According to experts, 10-35% of your daily calorie intake must come from protein. However, most people fail to achieve this, since the majority can only consume up to 12-18% of calories from protein. To bridge this gap, many commercial high-protein diet meals recommend much higher calorie intake. For instance, some diet plans allow as much as 29% calorie intake from protein, while other diet plans recommend up to 30%. Then, there are high-protein diets that suggest more than 35%.
The effectiveness and safety of high-protein diet plans are still under careful research. Usually, they result in rapid weight loss, however, their general sustainability is yet to be discovered. According to a study about high-protein diets in 2011, half of the studies resulted in efficient weight loss with the help of high-protein diet plans, however, three out of four studies – that have the lengthiest intervention – display no statistical difference in weight loss result.
Also, high-protein diets offer several health risks to consumers. Most diets lack carbohydrates since manufacturers eliminate them, to live up to its name which is high in protein, low in carb. This means that this type of diet meal offers high risk for nutrient deficiencies, fiber deficiencies, constipation, headache, kidney failure, and heart disease.
High-protein diets are also an impressive obesity prevention method, not only for weight loss. By permanently accelerating your protein consumption, you can take advantage of the “calories in vs calories out” behavior in your body. After a few months or years, you will see impressive results in your waistline.
But always remember that calories are still essential components in your body. Protein can effectively suppress hunger and improve metabolism, but you won’t eliminate unwanted fat if you eat more than you burn. This being said, your diet plan should still be founded in whole foods.
Burniva contains Green Tea Extract, Citrus Aurantium (Synephrine) and Caffeine Anhydrous, formulated in the right dosage and ratio to provide a powerful and effective synergistic effect. This formula is backed by scientific research and has been proven to enhance fat burning, reduce appetite and boost mental and physical energy. When taken before workouts Burniva will help you perform more intense and longer workouts. Burniva proven formula, combined with an adequate meal plan, can help you reach your weight loss goals faster.
As a dietary supplement, take 1 tablet in the morning and 1 tablet in mid-afternoon with 250ml of water.
Burniva is not a medical product and should not replace a well balanced diet and healthy lifestyle. Not for use by individuals under 18 years of age. Do not use if pregnant or nursing. Consult a physician or licensed qualified health care professional before using this product if you have a family history of heart disease, thyroid disease, diabetes, high blood pressure, depression or other psychiatric conditions, glaucoma, difficulty in urinating, prostate enlargement and seizure disorder. Discontinue use or consult a doctor if adverse reactions occur.
Caution This product contains caffeine and should not be used by those willing to eliminate caffeine from their diet. Keep out of reach of children. Store in a cool, dry place away from moisture and direct sunlight.