5 Effective Protein Benefits Lower Weight

JAKARTA - Increasing protein intake in the daily food menu can be an effective strategy to lose weight. Protein is an important macronutrient that the body needs to build and maintain bone, muscle, and skin health.

Each person's protein needs vary, depending on age, gender, body size, and activity level. Adding more protein foods in diet can help increase your saturation, which can eventually make you eat less overall.

In addition, protein also helps form fatless muscle mass and accelerate metabolism. This makes the body more efficient in burning calories. Here are 5 reasons protein helps lose weight, as reported by the Health page.

1. Increase Kenyang's Feeling

A number of studies show a high diet of proteins related to an increase in appetite and decrease in appetite. A review says fullness tends to increase after eating which contains 25% to 81% of the protein.

This is likely to happen because higher protein consumption increases the saturation hormone in the body, such as glucagon-like peptide-1 (GLP-1) and cholecystokinin (CCK), as well as lowers the hunger hormone ghrelin.

A previous study found participants who increased protein intake from 15% to 30% of their total daily calories, able to reduce calorie intake by 411 calories per day. As a result, they lost an average of 5 kg for 12 weeks.

2. Burn Kalori

Protein can increase the amount of calories burned by the body, thus helping to reduce appetite and support weight loss.

When you eat, the body needs energy to digest, absorb, and metabolize food. This process is known as the thermal effect of food (TEF). Proteins have a higher TEF than fat and carbohydrates, meaning the body burns more calories when digesting protein.

Studies show about 20'30% of the calories of the protein will burn during the digestive process. In comparison, fat only burns about 0'3% and carbohydrates are around 5'10%.

3. Increase Muscle Mass

When weight decreases, what is missing is not only fat, but also muscle mass. Research shows that people with overweight or obesity can lose 20'30% muscle mass during the weight loss process.

In fact, muscle tissue is active metabolic and burns more calories than fat. Muscle loss can slow the burning of calories and make weight loss more difficult.

To prevent muscle loss, it is recommended to combine strength training with a high diet of protein. This will help keep metabolism active.

Some studies have even recommended higher protein intake from general guidelines (0.8 grams per kilogram of body weight per day) during the weight loss program.

A 2020 study found that middle-aged men who were overweight who underwent a low-calorie diet and consumed 1.42 grams of protein per kilogram of body weight per day managed to maintain better muscle mass than groups that consumed only 0.96 grams per kilogram.

4. Increase Metabolism

A high diet of protein can also increase metabolism. In addition, the role of protein in maintaining the mass of muscle without fat. This means that the body will burn more calories throughout the day, even while you are sleeping. Several studies have suggested that a high diet of proteins can increase daily energy expenditure by 70 to 200 calories.

5. Prevent weight from rising again

Weight loss is indeed difficult, but maintaining it can be even more difficult. In a review of 29 long-term studies of weight loss, it was found that the average participants had increased again by more than 50% of the weight lost within two years, and 80% in five years.

A high protein diet has the potential to prevent weight gain again. One study found participants who followed daily diets with 18% of daily calories coming from proteins with 500 percent weight gain compared to groups that only consumed 15% of the total daily energy in protein form.