How does plant protein help in weight management?
The hottest topic in the current scenario is weight management. Due to the pandemic, people end up staying home and end up over eating with very little body movement. The expected outcome of such a lifestyle is weight imbalance if your metabolism is not good. At this time, staying home is essential, but at the same time, you don’t have to let this situation affect our health, especially your weight. Why don’t you take advantage of this situation?
Yes, you have read it right. Start having a healthy diet, as well as a bit of workout, and keep your physical and mental health in check.
Do you know which macronutrients we require in our body? It’s carbohydrates, fat, and protein. Protein is counted as the most crucial macronutrient the human body requires. Protein builds muscles, repairs tissues, and keeps you full for a longer time. But the question remains, where can you get pure protein?
Plant-based protein is the direct source of protein. It can help you in your weight management journey also. But how? This article explains in detail how plant protein helps in managing weight.
- Keeps you full for longer hours
If you are an someone who gains weight very quickly, then this is for you. Protein is the crucial macronutrient efficient for keeping you satisfied for longer hours than carbs and fats. The intake of protein reduces the level of ghrelin, the hunger hormone. The hunger hormone increases food intake. When its level goes down, our hunger reduces naturally. It leads to a natural reduction in calorie intake.
You can have oatmeal, boiled sweet potato, and boiled eggs. These are natural foods from where you can get protein. Nowadays, the market is filled with many plant-based protein supplements. You can have those supplements also to maintain your weight.
2. Changes the dynamics of weight regulating hormones
Your brain actively regulates your weight, especially an area called the hypothalamus. The brain is the vital part of your body, and it processes many pieces of information. Your brain decides when and how much to eat. Protein intake alters the dynamics of weight regulating hormones. The appetite-reducing levels vary with protein intake. If you take a higher protein consumption, the levels of appetite-reducing hormones GLP-1, peptide YY, and cholecystokinin increase, and the ghrelin level, the hunger hormone level, reduces.
The best approach to lose weight is to replace carbs and fat with protein. It will reduce the hunger hormone and raise the level of many appetite-reducing hormones. It will decrease your hunger and make you take fewer calories automatically.
3. Cuts Cravings
The real enemy in the weight management journey are your “cravings”. It is the main reason why people end up with more weight gain instead of maintaining it. Every time we have a craving, we eat something that is unhealthy, and the body consumes more calories.
Some people have a habit of eating late-night snacks. Also, the people who tend to gain weight get cravings at night mostly, so they snack in the night. And you already know what is going to happen next. These calories added to all the calories you ate in a day. The rate of consumed calories will be higher than the rate of burned calories. It leads to weight gain.
Amazingly, a protein strongly affects cravings and the urge to snack at night. As per research, protein (25% of calories) decreased the cravings up to 60% and a late-night snacking urge up to 50%. A high intake of plant protein will definitely weight management journey easier.
4. Digesting plant protein costs calories
Do you know the term thermic effect of food? If not, then let me explain it to you. The thermic effect of food means the calories you consume with food, a few used to digest, absorb, and store the leftover food, and some burned off as heat.
As per studies, protein has a higher thermal effect up to 20% to 30%. It means 20-30% of protein calories burned when the body digest and metabolizes protein.
5. Burns out more calories
Did you know that high protein consumption tends to boost metabolism? It is due to the high thermal effect of protein and other various factors. It is essential to get sufficient protein for weight loss, muscle mass, and health.
Even when you are sleeping, protein makes you burn calories. As per studies, 80 to 100 calories per day burned out if you take a high protein diet.
Plant-based protein foods boost up your metabolism. Several calories are required to digest protein, as compared to carbs. A nicely working metabolism helps in digesting the protein, and in this process, several calories are burned. That is why protein makes it easier for you to manage weight.
Have you read the entire write-up? If yes, then your worries about weight management will disappear now. I’m sure the whole mechanism of ” How plant protein helps in weight management?” is clear to you. Having a sufficient amount of protein is vital for weight control. Physical appearance plays an essential role in building self-confidence in a person. And self-confidence brings mental peace. So always put your health first.
“Your health should be your best friend.”
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