They will make you feel fuller for longer, which means you will be less likely to consume more calories after you had a meal. Studies shows that increasing protein intake from 15 % to 30 % made the participants consume 441 less calories on average. In my opinion this is huge, so you might want to consider eating more protein.
When you eat protein along the side with carbohydrates, they will take to longer digest so you will avoid such large spikes in your blood sugar and you will essentially feel fuller and energised for longer.
TEF- Thermic effect of food
When you ingest food, your body expends energy to use and store it. This process is called the (TEF) Thermic effect of food. Each nutrient has a different TEF. For example, proteins will burn around 20-30% of calories followed by carbs (5-10 %) and fats (0-3%) so you’re not only going to feel fuller but you will also burn around 20-30 % of calories from the protein you’ve consumed. That means if you consume 100 calories worth of protein your body is actually left with 70.
Proteins and their super hero powers:
Proteins have also been proved to boost your metabolism, it further burns roughly 80-100 more calories per day & shows a significant difference in appetite.
Increased protein intake showed increased stimulated fat oxidation.
What is fat oxidation?
Fat oxidation is a process that refers to the breakdown of large lipid (fat) molecules that can’t be directly used for energy production.
Fat oxidation breaks lipids into smaller particles called triglycerides and fatty acids that can be used for energy.
When we eat protein, our body breaks it down into smaller molecules called amino acids, a complete protein molecule is made up of 20 amino acids of which 9 can’t be produced by the body.
These amino acids are our bodies building blocks for all tissues, organs, skin, nails, hair, red & white blood cells, hormones & enzymes. Now you are starting to get the idea of how important proteins actually are for us, right!
Proteins are vital for building muscle strength & recovery that’s why you need a lot more when you do resistance training!
Sources Of Protein
Beef Jerky ,Parmesan ,Tuna Steak, Pumpkin Seed ,Turkey Peanuts, Canned Tuna , Cheddar, Beef , Chicken Sardines, Salmon, Almonds, Sardines, Cod, Lamb Mackerel, Pistachios, Tempeh, Cashew Nuts, Mozzarella Mussels, Chia Seeds, Prawns, Quorn mince, Brazil Nuts Edamame Beans, Eggs , Tofu, Cottage cheese, Greek Yogurt, Oats Lentils, Kidney Beans, Chickpeas, Green Peas, Quinoa Low fat yogurt, Soy milk
I’ve wrote an eBook covering more information about nutrition and setting yourself up for success without dieting, so if you’re interested in changing your eating habits for good head over to my website – https://www.bartechniques.co.uk/products/weight-tech-understanding-weight-loss