We’ve all heard of someone who has shed weight on a high-protein, low-carb diet such as Atkins or Dukan. But even if you haven’t eaten a slice of bread since before you can remember, it doesn’t necessarily mean you’re getting enough of the important stuff.
In recent times, the focus has swung in favour of counting calories – an effective weight-loss tool, but not one that prioritises the importance of protein. Today, many perceive foods that are rich in protein as being high calories or fattening.
However, research has shown just how important high protein diets are to healthy weight loss, even opening the door to new preventative treatment strategies for obesity.
Eating a diet too high in protein can result in protein being stored by the body as fat.
In a new study, researchers from Imperial College London in the United Kingdom have revealed how an amino acid called phenylalanine – produced by the digestion of protein – boosts levels of a hormone that tells us when we are full, leading to reduced food intake. It’s like your own natural gastric band!
According to lead author Mariana Norton and her team, a high-protein diet can be hard to adhere to, but uncovering the mechanisms by which protein curbs hunger could lead to simpler weight-loss strategies.
The power of protein
Protein is the single most important nutrient for weight loss and a better looking body. Why? High protein foods take more work to digest, metabolise and use, meaning you burn more calories just processing them (win!) What’s more is that they make you feel fuller for longer, because they take longer to leave your stomach.
Protein is also essential for making sure you lose fat, not muscle. Your body uses the amino acids in protein to build lean muscle, which not only makes you stronger and more toned, but also fries calories even when you’re not active (sound too good to be true, right?!) This means your metabolism keeps truckin’ along so you can burn off the odd indulgent snack.
How much do we need?
Protein is essential for the structure, function and regulation of the body’s cells, including muscles, skin, hair, nails, hormones and enzymes and antibodies. But how much of it do we need?
This differs according to age, gender, weight and health. Generally it is recommended that most adults need up to three serves of protein per day – for example 65 grams of lean meat, 2 eggs, 1 cup of milk, or half a cup of nuts or seeds.
While it is beneficial to meet the daily protein requirements, too much protein can have the opposite effect. Eating a diet too high in protein can result in protein being stored by the body as fat.
Which sources are best?
So, where should you be getting your protein? Well, protein comes from two different sources – plant based (such as soy, nuts, legumes and grains) and animal based (such as meat, dairy and eggs).
Remember, not all protein is created equal. For example processed meat such as bacon, sausages and fast food should be limited as they contain saturated fat. Vegetable sources of protein offer healthy fibre, vitamins and minerals. The best animal protein choices are fish, skinless chicken, eggs, low-fat dairy and lean cuts of red meat – all of these options have just one to three grams of fat per 50-calorie serving.
It’s important to remember that while a high protein diet can help aid fast weight loss, those that are low in carbohydrates are not a healthy long-term approach. Combining sensible portions of good quality, lean protein with low GI carbohydrates in every meal is the way to go. Along with regular exercise (the golden rule!), you’ll be in total balance and lookin’ fine!
