Most of us have heard about Dukan diet and Atkins are high in protein and low in carbohydrate which makes the body produce less insulin so when insulin levels are low, the body burns more fat. While these diets might help you drop the kilos fast, they are not recommended for healthy weight management.
A high protein intake tends to boost metabolism, reduces appetite. It also changes several weight-regulating hormones. Protein can help you lose belly fat and weight and it works via several different mechanisms. Supplying adequate amount of protein to the body helps in muscle repair and growth.
Following are the reasons why protein rich foods are good for weight management:
Protein promotes muscle repair and growth:
Protein is more needed after an intense exercise; one should look towards more protein intake on exercise days. Having a high protein snack after a training session helps the muscle to repair and grow. Taking protein before workout can decrease muscle damage caused by exercise while supplying amino acids to help rebuild the tissue. After intense training and post workout protein delivers the muscles more amino acids for rebuilding at a time when muscle repair/synthesis has its greatest potential. If there is not enough protein supply at this point the body will not maximize its repair and rebuilding process thus limiting the gains from exercise.
Fuels up fat burning:
Scientifically it’s proven that body burns and use fat as energy with the help from carbohydrates or protein. Body loses both muscle and fat. During this process it is especially important that you continue to eat adequate amount of protein in your diet. Increasing protein intake in your diet will increase metabolism which will help in fat burning while preserving calorie-burning lean muscle. In fact your body burns more fat when you eat protein than fats or carbs. Due to the high thermic effect and several other factors, a high protein intake boosts metabolism
Protein satisfies and save calories :
Protein is important in the beginning of your weight loss journey because it helps you feel fuller longer. Having protein around slows down digestion making you more satisfied and less likely to go back for seconds. If this continues to happen for a period of time your calorie savings can help with weight loss. The high protein rich diet lowers blood levels of triglycerides, which helps leptin get into your brain and you feel fuller on fewer calories.
You can add more proteins in your diet from animal sources like milk and milk products, eggs,lean meat and plant sources like pulses, beans, legumes, soyabens, dals , nuts, good quality protein combos cereal+ veg ,example khichdi, veg+ dairy example palak paneer.
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