12 POWERFUL BENEFITS OF PROTEINS IN WEIGHT LOSS & MORE
Updated: Apr 4
Learn the power of proteins and shape your food habits with healthy protein foods.
What is protein?
Protein is an essential part of a healthy diet. It is a nutrient your body requires to grow and repair cells and to work properly. Protein is found throughout the body in muscle, bone, hair, skin, and virtually every body part.
Proteins are made up of building blocks called amino acids. There are about 20 amino acids that link together in different combinations. Your body utilizes them to create new proteins such as bone and muscle and other compounds such as hormones and enzymes.
Proteins are a group of biological compounds in the form of antibodies, hormones, and enzymes. Proteins are responsible for the formation, regulation, repair, and protection of the body of each organism. Proteins execute a range of functions which includes DNA replication communication, catalysis of enzymes, coordination within the cells, and molecular transportation from one location to another.
Types of protein:
Proteins can be classified into three major groups:
1. Globular proteins: Globular proteins work in the water environment as enzymes and antibodies.
2 Fibrous proteins: They are structured proteins that are found in bones, muscles, and ligaments such as keratin, which, is present in the hair, nail, and collagen which is present in the skin.
3. Membrane proteins: They work in the cell membrane and perform functions such as signaling and membrane transport.
Nutritional needs of protein:
Getting enough protein daily is vital for your overall health. How much protein you require to consume per day depends on factors such as:
1. Body size
3. Pregnancy status
4. Activity level.
The current recommended dietary allowance (RDA) for protein is set at 0.8 grams per kg of your body protein. This is the minimum amount of protein required to meet your body's needs.
Sources of Proteins
Food sources of dietary protein include:
Dairy products: Milk, yogurt, cheese
Nuts and Seeds: Almonds, walnuts, cashews, sesame seeds, pumpkin seeds
Legumes and beans: chickpeas, split peas, tofu, etc.
Seafood: fish, prawns, crab, etc.
Whole grains: quinoa, millet, oats, wheat, etc.
Protein-rich foods accelerate the metabolic rate in the body. This is ideal for burning fat. With the consumption of a high-protein diet, one can burn around 100 calories a day because protein is known to have a thermic effect ( TEF) on foods. Proteins take more work to digest, metabolize and use meaning you burn more calories processing them.
Proteins enhance fat burning
Consuming adequate protein from your food fuels fat burning. It may be surprising, however, it is scientific fact that our body is unable to burn fat effectively and use fat as energy if it does not have help from either a protein or carbohydrate. It is thus essential to eat enough proteins in your diet. Fat burn while sustaining lean muscle mass is immensely valuable for long-term weight loss.
Proteins prevent muscle loss
Our body uses amino acids in proteins to build lean muscles giving us a toned look. Without eating enough proteins, our bodies would find it impossible to build muscles. Moreover, the lean muscles our bodies have, the more calories our bodies are capable of burning. Consuming plenty of protein can help reduce muscle loss. For this reason, a high-protein diet is an essential component of an effective fat-loss plan.
Protein reduces appetite and saves calories
Thanks to the natural appetite suppressant effect of the ketone bodies, compounds that are generated as by-products when fatty acids are broken down for energy, the feeling of hunger disappears.
Eating protein-rich food leaves us feeling fuller for a longer duration of time. This helps in curbing hunger cravings and keeps us from overeating.
According to data published in Clinical Nutrition and Metabolism Care, protein is more satiating than carbohydrates and fat.
Improved bone health
The body contains a structured protein named collagen that helps to provide structural scaffolding to the cells. Collagen helps in sustaining bone health. High consumption of protein in your diet causes the muscles to recover quickly after injury.
A fundamental task performed by proteins is the transportation and storage of several substances across the cell membranes. This is fundamental for the smooth flow of blood in the body. For example, a passage of oxygen in the red blood cells is performed by a vital protein called hemoglobin. Another protein named ferritin plays an important role in storing blood in the liver.
Helps maintain healthy hair
Keratin is a kind of protein that is important for strong hair structure. Hence, it is fundamental to include protein in your diet for healthy nourishment.
Controls blood sugar levels
Insulin is a hormone that helps in maintaining blood sugar levels. Proteins need a very less amount of insulin whereas carbohydrates require a higher amount of insulin. Hence, a protein-rich diet uses very less insulin and helps to control sugar levels.
Improved muscular health
Proteins play a vital role in muscle contraction and coordination. Proteins are present in muscle tissues in the form of microfilaments and provide muscle structure. Muscle growth depends on the adequacy of proteins present in the body. It is fundamental to produce a balance between the rate of muscle protein synthesis and the breakdown of muscle proteins. High protein intake can benefit you gain muscle mass and strength while reducing muscle mass.
Builds the stronger immune system
Proteins are fundamental to building a stronger immune system. The body runs a mechanism of self-defense and protects from several diseases with the help of antibodies. The antibodies generated by the body in response to foreign antigens are proteins folded in different patterns.
Proteins present in the food are broken down to amino acids which are ultimately used to build several types of proteins as they are required by the cells. They benefit the body by being a source of energy. They synthesize glucose and thus ensure a continuous supply of energy to the cells.
Are you looking forward to getting the protein analysis in your body? Lifetrons have made it hassle-free, and convenient. How?
Take a look at Lifetrons Smart Scale
Lifetrons let you keep track of your exercise, food habits, and body weight. By stepping on the Lifetrons scale, you will find a bar chart showing the breakdown of proteins, carbohydrates, and fats for that day. This will help you assess the exact protein level in your body.
To maximize weight loss, eat high-quality lean protein sources to ensure the daily requirement is met. A healthcare professional can also help in determining your individual protein needs. With the Lifetrons health app in your hand, you can share your body composition report with our health coach.
Disclaimer: The blog is generated for informative purposes. Views expressed in the blog are personal and belong to the author of the blog. Lifetrons is just publishing it on behalf of the author.