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Whenever it comes to reducing obesity or melting the hanging belly fat, the first advice is to take ‘high protein diet’. Foods rich in protein control our unnecessary hunger and food cravings, which makes the stomach feel full for a long time. Not only this, it also increases the speed of burning extra calories in the body. Although protein is a boon for our overall health, not every type of protein works the same in the weight loss journey. Therefore, before starting fat loss, it is very important to know which protein will prove to be most beneficial for your body.
High protein diet not only helps in rapid weight loss, but it also works to strengthen lean muscles by reducing body fat. When you increase the amount of protein in your plate, your calorie intake automatically reduces. There is an interesting scientific reason behind this. Actually, our body has to work harder to digest protein, which boosts metabolism and the level of appetite-increasing hormones falls to a great extent.
How much protein is necessary for weight loss and what does research say?
According to health researchers, an adult and healthy person must include at least 20 to 30 grams of protein in every main meal. It has become clear in many scientific studies that consuming the right amount of protein for a long time helps in using energy in the body in the right way. For example, eating eggs for breakfast prevents cravings until afternoon. Similarly, vegetarian people can include nuts, beans and various types of pulses in their diet. Both plant-based and animal-based proteins are good for weight loss, but some research claims that animal-based proteins are more effective in burning fat.
Whey, Casein or Soy: Know which protein powder is best for you
There are many types of protein supplements available in the market, about which people are often confused. Let us understand what is the difference between them.
Whey Protein: This is an excellent protein made from milk, which our body absorbs very easily and quickly. It reduces fat mass rapidly and increases muscles. However, patients suffering from kidney and liver disease should not consume it without doctor’s advice.
Casein Protein: Like whey protein, casein is also made from milk and all the essential amino acids are found in it. But its specialty is that it gets digested very slowly in the body. Taking it before sleeping at night is considered beneficial because it keeps the stomach full for a very long time, although it is not as effective as whey protein in muscle building.
Soy Protein: It is a completely plant based protein which is prepared from soybean. It is a good option for vegetarians as it contains plenty of antioxidants. But in the studies conducted for weight loss, it has not been found to be very effective.
Expert opinion: Whey protein is the real ‘superhero’ of weight loss
According to Dr. Anjali Phatak, Director and Senior Clinical Nutritionist, NutriPlus, if your only objective is to lose weight and get a toned body, then whey protein will prove to be most helpful for you. Doctor Anjali has given four big reasons behind this. The first is that it is digested very quickly and easily. Secondly, it has a very high amount of protein while carbs and fat are negligible. Third, it prevents muscle breakdown after a workout or heavy exercise and fourth, it keeps your appetite completely under control during the entire weight loss process.
Leave expensive boxes, lose weight with these 9 things at home
Doctor Anjali Phatak clearly says that it is not wise to depend only on expensive protein powder for weight loss. You have to take the right amount of protein in your diet throughout the day. For this, you can include these household items in your daily diet.
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Low Fat Fresh Paneer
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Tofu (Soy Cheese)
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soya chunks or soybean meal
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Peeled and washed mung beans
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Boiled black or white gram
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Protein Rich Rajma
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Homemade low-fat yogurt
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thick and skim Greek yogurt
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Sprouted pulses and sprouts
The simple rule of weight loss is to view supplements only as a support system and make nutritious and balanced home-cooked meals your real strength.
