How does protein help with weight control?

Question

Hello Doctor,

I am a 35-year-old female. Could you please explain the essential role that protein plays in the body? What are the key functions of protein, and why is it important for overall health? What are the best sources of protein, both animal-based and plant-based? How can I determine my daily protein requirements based on my age, sex, activity level, and health goals? How does protein intake relate to muscle building and recovery after exercise? Can you explain how protein can support weight management and satiety? How can I incorporate protein into my diet to help with appetite control?

Kindly help.

Answer 1

Hello,

Welcome to icliniq.com.

I have read your query and can understand your concern.

Protein is one of the most important macronutrients because it is essential for reducing inflammation and maintaining muscle mass. However, it also plays many other crucial roles in the body.

Protein and weight loss.

Protein helps reduce levels of the hunger hormone Ghrelin, while increasing the levels of appetite-reducing hormones such as GLP-1(glucagon-like peptide-1), Peptide YY(peptide tyrosine tyrosine), and Cholecystokinin. This hormonal balance leads to a natural reduction in calorie intake.
Approximately 20–30% of the calories from protein are burned during the process of digestion and metabolism.
A high-protein diet can help you burn an additional 80–100 calories per day.
Consuming more protein not only improves muscle mass but also significantly reduces food cravings and the desire to snack late at night.

Side effects of excessive protein.

Proteins are generally more difficult to digest compared to other macronutrients. If consumed in excessive amounts, especially through high quantities of legumes and pulses, it may lead to:

Flatulence.
Abdominal distention.
Bloating.

Therefore, balance and moderation are key.

Daily protein recommendations

1 gram per kilogram of ideal body weight – for maintenance.
1.5 grams per kilogram of current body weight – for weight gain or muscle building.

Sources of protein.

For snacking:

Trail mix.
Fruit raita.
Multigrain bread with peanut butter.
Vegetable sticks with hummus.
Murmura bhel.
Chana, sprouts, or khakhra chaat.
Sattu drink.
Oats almond laddoo.
Steamed dhokla.
Dahi papdi chaat.
Khandvi.
Low-fat paneer tikka.
Bhelpuri.
Chivda with roasted peanuts.
Makhana or sabudana kheer

For main meals:

Dals and legumes.
Milk and milk products (curd, paneer, buttermilk).
Chicken and fish (grilled or steamed preferred).
Avoid red meat as it is high in saturated fat and may increase inflammation.

I hope this helps.

Thank you.