Protein does play an important role in a healthy program for weight loss. It is considered as building blocks as it is responsible for the growth and repair of tissue (especially muscle tissue) in the body as well as functions as enzymes, as transport carriers and as some hormones.
We need to eat protein in a healthy program for weight loss as protein has the highest thermogenic effect if compared to carbohydrate and fat. Thermogenic effect refers to the calorie-burning process of digestion. It occurs when protein molecule is simplified to amino acids, carbohydrate to simple sugar, and fat to fatty acids.
Studies revealed that it took as much as 30% of the calorie value of protein to break down to acid amino, while it took only 2% of the calorie value of fat to break down to fatty acids. This means for every 1000 calories of protein we consume, 300 calories are used in digest process, leaving only 700 calories for body usage. Isn’t it pretty cool? We only have 700 calories counted for every 1000 calories of protein we eat. That is why you must include protein in your program for weight loss.
Put in another word. You can say that your metabolic rate will increase by up to 5% in response to eating fats. When you consume carbohydrates, your metabolic rate will increase by approximately 10%, and protein can increase your metabolism by up to a whopping 30%. So, I guess you won’t feel surprised next time if you are asked to consume protein in your program for weight loss.
Do not get me wrong. You are not supposed to discount your carbohydrates and fat consumption for optimal results in your program for weight loss. Please refer my essential nutrients articles for suggested nutrients proportions in a healthy program for weight loss.
Protein we should consider in a program for weight loss
Let’s go further about protein if you want to include protein in your program for weight loss. Proteins are complex organic compounds and broken down in either essential or nonessential amino acids. Our bodies need about 20 amino acids for the synthesis of its proteins. Our bodies do make some amino acids, but there are 9 amino acids we must obtain through food sources.
Proteins from animal sources, such as fish, eggs, milk, meat, and cheese are sources of complete proteins, as they provide all 9 indispensable amino acids in adequate amounts. Proteins from plant-based sources such as grains, fruits, vegetables, nuts and seeds tend to be deficient in one or more of the indispensable amino acids and thus considered incomplete proteins. Incomplete proteins can be combined to make a complete protein. Rice and beans, milk and wheat cereal, and corn and beans are examples of these combinations.
It is recommended that people enrolled in a healthy program for weight loss consume about 25% to 30% protein in your daily food intake. Please refer my essential nutrients article as you will get the answer there.
Conclusion: Include protein in your program for weight loss
Please include protein in your daily diet if you are serious in your program for weight loss. Anyway, always remember to have a balance diet as well as right exercise in your program for weight loss.
Good luck in your program for weight loss!