Every year, people hunt for a quick and effective weight loss hack right before summer. With so many diet trends and fitness fads flooding the Maltese market, it’s easy to fall for one of them. However, one simple trick consistently proves effective for weight loss: eating more protein. In this blog, we’ll explain why protein is so beneficial for weight loss and provide three simple high-protein recipes to help you reach your goals.
What is Protein?
Protein is one of the three essential macronutrients. It comprises amino acids, essential to support the growth, repair, and maintenance of body tissues. It helps with muscle development, immune function, and hormone production. Unlike the other macronutrients, carbohydrates and fats, our bodies don’t store protein, so we need adequate amounts in every single meal.
The primary benefits of protein for weight loss
Protein will help you lose weight and belly fat and works via several different mechanisms.
Promotes satiety and reduces hunger
Protein is known for its ability to make you feel fuller for longer. Incorporating more protein into your meals can reduce your overall calorie intake because you’ll feel satisfied and less likely to snack between meals.
Boosts metabolism
Protein has a high thermic effect compared to carbohydrates and fats, meaning your body will burn more calories digesting and metabolizing protein. Eating more protein can burn more calories during the day, even when asleep. This helps increase your overall calorie expenditure and aid in weight loss.
Preserves lean muscle mass
When you’re trying to lose weight, it’s important to maintain lean muscle mass. Protein provides necessary nutrients that support muscle growth and repair, ensuring that the weight you lose comes from fat rather than muscle.
Controls hunger hormones
Protein significantly reduces the levels of your hunger hormone ghrelin while boosting the appetite-reducing hormones GLP-1, peptide YY, and cholecystokinin. By lowering hunger and increasing satiety, eating more protein can help you naturally consume fewer calories overall, thus supporting weight loss.
Supports weight loss without restriction
Increasing your protein intake can help you naturally consume fewer calories and burn more. This is why high-protein diets often result in weight loss, even without intentionally restricting calories, other macronutrients or portions.
In a study of 19 overweight individuals, increasing protein to 30% of their daily calories significantly reduced calorie consumption. Participants lost 11 pounds over a 12-week period simply by adding more protein to their diet without deliberately cutting anything else out.
The Best Sources of Protein to Achieve Weight Loss
Increasing your protein consumption is a simple way to lose weight: Just eat more protein-rich foods. Here are some of our favourite recommendations.
- Lean meats – chicken breast, lean beef mince, turkey
- Fish – salmon, tuna, cod
- Eggs
- Plant-based protein – tofu, chickpeas, tempeh
- Dairy – greek yoghurt, cottage cheese
- Supplements – protein powder, collagen
How to Measure The Amount of Protein You Need Per Meal
The amount of protein you need varies based on age, gender, fitness level, and weight loss goals. A general guideline is to aim for 0.8 to 1 gram of protein per kilogram of body weight daily. So, if you weigh 70 kilograms (154 pounds), you should aim for 56 to 70 grams of protein daily. Spread your protein intake by including 20-30 grams of protein per meal.
Three Simple High-Protein Recipes
Breakfast: Greek Yoghurt Bowl
- Ingredients: 1 cup Greek yoghurt, 1/2 cup berries, 1 tablespoon chia seeds, 1 tablespoon honey.
- Instructions: Layer the Greek yoghurt, mixed berries, and chia seeds in a bowl or jar. Drizzle with honey and enjoy!
Lunch: Grilled Chicken and Quinoa Salad Bowl
- Ingredients: 1 cup cooked quinoa, 1 grilled chicken breast (seasoned), 1/2 cup black beans (rinsed and drained), 1/2 avocado (sliced), 1/2 cup cherry tomatoes (halved), 1/4 cup red onion (thinly sliced), 1/4 cup feta cheese (crumbled), 2 cups mixed greens, 2 tablespoons olive oil, 1 tablespoon lemon juice.
- Instructions: Cook the quinoa. Grill the chicken breast and slice it into strips. Combine the quinoa, black beans, avocado, cherry tomatoes, red onion, feta cheese, and mixed greens in a large bowl. Make the dressing by combining olive oil and lemon juice in a small bowl. Drizzle over the salad and toss to combine. Enjoy your hearty and nutritious lunch!
Dinner: Baked Salmon with Roasted Vegetables
- Ingredients: 2 salmon fillets, 1 tablespoon olive oil, 1 lemon (sliced), 2 garlic cloves, 1 teaspoon dill, salt and pepper, 1 cup broccoli, 1 cup carrot slices, 1 cup bell pepper slices.
- Instructions: Preheat the oven to 200°C. Place the salmon fillets on a baking dish, drizzle olive oil over and season with minced garlic, dried dill, salt, and pepper. Add lemon slices on top of the fillets. Arrange the broccoli, carrot, and bell pepper slices around the salmon on the same baking sheet. Drizzle the vegetables with olive oil and season with salt and pepper. Bake for 20-25 minutes.
Conclusion
When it comes to weight loss, there’s really no need to complicate life: simplicity is key. By increasing your protein intake and maintaining a calorie deficit whilst exercising, you can achieve your weight loss goals more effectively. Protein not only helps you feel fuller for longer but also boosts your metabolism and preserves lean muscle mass.
FAQs
How much protein should I consume daily for weight loss?
Go for 0.8-1 gram of protein per kilogram of body weight. Spread your intake across meals to stay full and support muscle maintenance.
Are protein supplements necessary for weight loss?
While not necessary, protein supplements can be a convenient way to hit your daily requirements without too much hassle.
Can a high-protein diet help lose belly fat?
A high-protein diet can aid in overall fat loss, including belly fat, by promoting satiety, reducing hunger, and boosting metabolism. However, spot reduction of fat is not possible through diet alone.