Protein is one of the three macronutrients, with carbohydrates and fat being the other two. While essential for overall health, protein also plays a large role in weight loss.
Find out just how powerful protein is to lose weight and what to expect on your bistroMD plan.
The Power of Protein for Weight Loss
Protein helps with weight loss in many ways, including by regulating hunger and related hunger hormones, supporting lean muscle and metabolism.
Protein Leads to Greater Satiety
Protein has shown to be more satiating than carbohydrate and fat in the short and long-term. Feeling satiated for longer bouts keeps hunger at bay and curbs cravings. This makes weight loss seem effortless while enjoying delicious meals and snacks!
Protein Regulates Hunger Hormones
A series of hormones regulate hunger and satiety, which is vital for controlling overall calorie intake. Eating a high-protein diet shows to regulate these hormones, in turn controlling appetite and overall food consumption.
Supports Lean Muscle & Metabolism
Protein is vital to repair, grow, and build lean muscle. Displacing fat and sporting greater muscle mass builds and supports a faster metabolism, therefore lending a greater calorie burn even when the body is at rest.
Protein Curbs Cravings
Pairing protein with carb sources slows down the absorption of sugar from the stomach into the bloodstream, helping to stabilize blood sugars and warding off future cravings.
(This is why we encourage adequate protein with all meals and snacks!)
Protein Increases Energy Expenditure
The "thermic effect of food" (TEF) is the energy the body uses to digest food into smaller, absorbable components. Protein has a higher TEF compared to carbs and fat, which essentially means the body burns more calories through the digestion process than the other two macronutrients.
Protein Enhances Fat Burn
The body cannot effectively burn and use fat as energy without adequate protein intake. Lack of protein can also lead to precious muscle mass loss when aiming to shed fat, in turn slowing down metabolism.
Calorie and fat burn, whilst sustaining lean muscle mass, is immensely valuable and recommended for successful and long-term weight loss.
Protein Supplies Metabolic-Supporting B Vitamins
Most lean proteins are rich in B vitamins, which provide the body with energy and helps metabolic processes function at their prime.
As you can see, protein has an undoubted and valuable role in weight loss and maintenance! Your bistroMD plan is powered by protein for these very reasons.
Protein On Your BistroMD Plan
Your bistroMD plan supplies 40% of total daily calories from protein, which is divided between regular meals and snacks. Eating proper portions of protein in regular intervals helps to keep metabolism working optimally and hunger at bay.
All bistroMD meals and snacks contain high-quality, lean protein sources to keep fat and calories in check while supplying essential nutrients. A wide variety of protein sources are used, including environmentally-responsible seafood, rBGH-free beef, hormone-free chicken and plant-based proteins such as beans, quinoa, and tofu.
“I’m not used to eating this much protein, do I have to finish all my meals and snacks?”
Especially if not used to eating a protein-rich diet, you might find it challenging to finish all daily meals and snacks. While you might think foregoing a snack or halving the dinner is accelerating weight loss, not providing your body with the calories and nourishment it needs can actually stall the process.
When starting a new high-protein eating plan, try to eat as much as you can of the meal then save the rest for later. Eating meals and snacks when you are the hungriest can also be helpful. Overall, stay consistent and stick the course as your body adapts to the new eating pattern.
“Is eating a high-protein diet dangerous?”
In generally healthy people, the only known side effect of eating too much protein is weight gain, which is what happens if you take in too many calories. Rest easy knowing all meals are nutritionally adequate and calorie needs are custom to your personal needs and goals.
People who have compromised kidney function may need to limit their protein intake. If concerned about the protein content of your plan, please reach out to Sara the RD for further guidance.