How does a high-protein diet aid in feeling full and losing weight?

Hello,

Welcome to icliniq.com.

I read your query and can understand your concern.

Protein is very important in macronutrients because it is required to reduce inflammation and maintain muscle mass, but yes, it plays important roles in the body.

Protein and weight loss

1. Protein reduces levels of hunger hormones like ghrelin while it boosts appetite-reducing hormones GLP-1, peptide YY, and cholecystokinin. This leads to an automatic reduction in calorie intake. So early satiety levels and not overeating lead to weight loss.

2. About 20 to 30% of protein calories are burned during digestion and metabolism.

3. A high protein intake can make you burn 80 to 100 more calories per day.

4. Eating more protein can lead to significant reductions in cravings, the desire to snack late at night, and improvements in muscle mass.

Side effects of proteins:

Proteins are more difficult to digest in general. Hence, flatulence and abdominal distention may occur if one takes in excess protein (mainly if large amounts of legumes and pulses are consumed).

The daily recommendation for protein:

1. 1 gm per ideal body weight and 1.5 gm per current weight for weight gain.

The protein sources that can be included are:

1. For Snacks: trail mix, fruit raita, multigrain bread with peanut butter, vegetable sticks with hummus, sprouts chat, multigrain drink, oats almond balls, steamed dhokla, dahi papdi chaat, khandvi, low-fat paneer tikka, bhelpuri, etc.

2. For Meals: Dals, legumes, milk and milk products, chicken, chicken and fish. Avoid red meat.

I hope this information will help you.

Thank you.