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If the protein was a superhero, it would be Wolverine-Batman-Hulk-Spiderman-Hellboy-Thor-Gambit-And-What-Hell-Throw-In-Green-Lantern-Too.
Basically, protein does it all.
Protein helps you develop and maintain your muscles. Proteins exert various functions in your body, from the production of enzymes to the hormonal regulation. And proteins can also help you lose the weight you want, not to mention keep it off.
The mechanisms underlying protein and weight loss are interesting and complex. But it's actually relatively easy – not to mention delicious – to incorporate more protein into your diet from today and start losing weight.
How exactly do proteins help me lose weight?
The effect is twofold.
First, the proteins are "satisfactory". Dietitians use this term to say how fast you fill up when you sit down for a meal. The sooner you feel satisfied (or satisfied), the less likely you are to overeat and consume more calories.
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Think about it. What's easier to eat: two servings of refined pasta or two portions of chicken bad? Part of the reason why it is more difficult to smother this extra portion of poultry is due to the inherent satisfaction properties of the proteins. Proteins can elevate peptide levels in your stomach, which sends satiety signals to the brain.
But the other part is that the chicken requires chewing.
According to Dutch researchers, what researchers call "oro-sensory factors", which send satiety signals to the brain, helps you feel full with less food. Study participants who chewed each bite for an additional 3 seconds ended up consuming less.
Secondly, proteins are "satiating". Dietitians use this term to say how full you feel after a meal. The more you feel full between meals, the less likely you are to eat too much.
Well, how much protein should I eat to help lose weight?
Research has repeatedly shown that a consumption of about 30 grams of protein at the time of meals can induce both satisfaction and satiety. (Bonus: the same amount is beneficial for muscle growth and maintenance.)
Great, so what are 30 grams of protein like? An easier way to think about it is to look at the size and thickness of your palm. Any piece of fish, chicken, beef, tofu of this size and width will grow to about 30 grams.
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Note that the recommendation is "at the time of the meal". It also means at each meal.
Americans consume nearly three times more protein (38 grams) than at dinner (13 grams), according to the National Center for Health Statistics.
Three eggs offer 21 grams of protein. A cup of cottage cheese has 25 grams. A three ounce portion of smoked salmon contains 16 grams. Solve breakfast problems by incorporating more of these foods.
In comparison, an average chocolate donut has a lean 2 grams of protein.
Is the source of protein important for weight loss?
The amount of protein you consume is important, but the type of protein you consume is too.
"Protein quality is important, but it's more about the variety you eat," says Men's health nutrition advisor Mike Roussell, Ph.D. If you only eat chicken, you'll miss benefits such as steak (iron), fish (omega-3) and chickpeas (fiber).
So ask yourself not only "Have I eaten enough protein today?", But also "Have I eaten different proteins from those of yesterday?"
But be careful. That does not mean that protein-enriched animal origin crackers are quite beneficial to you, Roussell says.
Beware of foods high in sugar and calories disguised as healthy because of their protein label – which means that a battalion of new products claims the stomach but that all of these foods do not meet the criteria dietitians.
Eat the good things and flatten your bowels.
Paul is the Head of Food and Nutrition at Men's Health.
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