Why do protein-rich foods help you lose weight?

1. What is protein?

Protein is the building block of our body. Protein is a macronutrient that plays an important role in almost all body functions. Protein helps build muscle tissue and strength, oxidize food, regulate hormones and synthesize enzymes. Therefore, it is an essential nutrient for a healthy life. In addition, it plays an important role in recovery after exercise.

Associate Professor, Dr. Nguyen Thi Lam - former Deputy Director of the National Institute of Nutrition said: Protein plays an extremely important role. Protein is one of three substances involved in cell structures, and is a basic component that creates antibodies to help the body fight disease. Protein also participates in hormones that help with development.

According to the recommended needs for Vietnamese people in 2016 of the National Institute of Nutrition, the amount of protein/day for adults (19-30 years old) of medium-sized workers is 74-68g for men, and 63-60g for women.

Nutritionists recommend a high-protein diet to reduce and control obesity by improving body weight management. For every 1 kg of body weight, the recommended amount is 0.08-1g of protein. However, age and health parameters may change the amount of protein intake.

2. The role of protein-rich foods in weight loss

Proteins and amino acids are the building blocks of our bodies. Proteins act as cellular transporters and maintain fluid balance. Therefore, protein is an essential nutrient in your diet if you are trying to lose weight. Many studies have shown that protein-rich foods make weight loss easier due to the macronutrient’s effects on satiety and metabolism.

According to nutritionists, protein has the ability to increase the production of hormones like PYY and GLP-1, both of which help you feel full and satisfied. Additionally, protein helps reduce levels of ghrelin, the hunger hormone.

Consuming protein makes you feel fuller for longer and less hungry than when eating a lower protein diet. Because of these effects on appetite and fullness, higher protein intake often leads to a natural reduction in other food intake.

Studies have shown that consuming protein helps you lose weight and belly fat while improving muscle mass and strength. By replacing carbohydrates and fats with protein, you will reduce your appetite and increase many satiety hormones.

Nutritionists recommend that consuming 30% of total daily calories from protein will help lose weight effectively. But to give an exact number for each individual depends on many factors such as protein absorption, body metabolism, daily exercise, age, lifestyle...

According to Associate Professor, Dr. Nguyen Thi Lam, the minimum recommended protein requirement for adults is 1.13g/kg/day. The energy provided by protein ranges from 13-20% of the total dietary energy, of which animal protein accounts for 30-35% of the total protein.

3. You should eat foods rich in protein if you want to lose weight.

Adding protein-rich foods to your daily diet can help you lose weight in a healthy way. In general, meats such as chicken, fish, lamb or seafood are the highest in protein. A large egg has 6g of protein. If you are vegetarian, many foods such as beans, almonds and yogurt are rich in protein.

For non-vegetarians - white fish, skinless chicken breast and lean lamb are good sources of protein and low fat. Vegetarians will have the option of low fat milk, low fat Greek yogurt. Egg whites are also a great option. For vegans, beans, tofu and almonds are perfect protein foods.

Chicken breast contains lean protein to aid weight loss

Skinless chicken breast is a rich source of potassium, fiber and has no carbs. Just 1 chicken breast weighing about 100g contains 22.5g of protein. The calories are 165, and 80% of the calories come from protein. It is great for weight loss because the fat content is negligible.

Egg whites are rich in protein and low in fat.

Cooked egg whites are an excellent source of protein because they are very low in fat and carbohydrates. For example, 1 egg contains 6 grams of protein and has a low calorie value of 55.

Eggs also contain sodium, potassium, and vitamins, making them an ideal food for weight loss. For those who want to lose weight, eggs can be eaten for breakfast every day. However, it is important to note that calories are still important when you are trying to lose weight. Nutritionists recommend eating 3-4 egg whites per day to meet your daily protein needs based on your age and other lifestyle conditions.

Shrimp is rich in protein and low in fat.

Shrimp is a healthy source of protein. 100 grams of dried, roasted or sauteed shrimp contains only 99 calories and 19 grams of protein. In addition, they are rich in zinc, magnesium and phosphorus. Eating shrimp can help you lose weight, but if you eat too much or enjoy it with high-calorie dishes, the risk of weight gain can still occur.

Not only are these foods rich in protein, they also provide additional nutrients that are beneficial for overall health. Foods that mainly provide protein include: meat, fish, eggs, milk, beans, peas, nuts, etc. You can provide protein from many different foods in your diet.

Meals should combine both animal and plant protein sources. Animal protein has all the necessary amino acids, while plant protein often lacks one or more essential amino acids and the ratio is unbalanced. Therefore, it is advisable to combine the two types or increase the intake of foods rich in plant protein (for vegetarians). Limit the intake of red meat such as beef, lamb.../.