When you start diving into the world of weight loss, the term “protein” pops up more often than cat videos on the internet. While we all recognize the word, not everyone fully understands its significance and how it aids in shedding those unwanted pounds.
What Does Protein Do For Your Body?
The word “protein” comes from the Greek word protos, meaning “first,” which hints at its crucial role. Proteins are essentially groups of chemicals that help your body do almost everything: sending signals so you can see, hear, think, and move. They assist in creating other vital compounds that digest food, form new cells, and build muscle. Plus, protein keeps you feeling fuller for longer—perfect for when you’re trying to cut back on calories without constantly feeling like you could eat an entire pizza.
Where Do We Get Our Protein From?
Protein is an essential nutrient, meaning your body can’t make it on its own, so you need to get it from food. Animal-based proteins, found in meat, fish, poultry, eggs, and dairy products, are similar to the proteins in our bodies, making them easier to assimilate. Nutritionists call these ‘high-quality proteins.’ Eggs, in particular, are the VIPs of the protein world.
Plant-based proteins are also valuable and come from grains, fruits, vegetables, nuts, and seeds. However, they usually have smaller amounts and aren’t as readily absorbed by the body. To ensure you get all the necessary amino acids, you need to combine these plant-based sources with other foods like grains and meats.
Why It Matters For Weight Loss
Recent studies highlight the importance of protein in weight loss. When we diet, we often lose muscle and bone mass instead of just fat. No one wants that! Scientists have found that eating higher amounts of protein and fewer carbs can reduce appetite and boost metabolism, meaning your body burns more calories naturally. And the best part? The weight you lose is primarily fat, not muscle.
How Much and What Kind of Protein Should You Include?
Aim for protein to make up about 30% of your daily calorie intake. Your go-to sources should be cottage cheese and eggs, with other options like red meat, pork, fish, and chicken. Make sure to include some protein in every meal and snack to help curb your appetite and preserve muscle mass.