We often hear about dietary protein and how consuming an adequate amount can support weight management. But have you ever wondered how protein actually helps manage weight effectively? Beyond building
muscle, protein plays a crucial role in boosting metabolism, keeping us fuller for longer, preserving lean body mass, and reducing cravings. Dr Shyam Ramakrishnan, Director, Innovation and Science, India and Southeast Asia Markets, Amway helps us explore the role of protein in various physiological functions that help regulate body weight.
Enhancing Satiety and Appetite Control
Consuming high-protein meals helps us feel fuller for longer and reduces overall calorie intake. A high-protein breakfast, such as a protein smoothie with fruits, eggs with whole-grain toast and avocado, or moong dal chilla, has been shown to curb hunger more effectively than a carbohydrate-heavy meal.
Research demonstrates that a high-protein diet helps regulate hormones associated with appetite and satiety, both of which play an important role in weight control.
Boosting Metabolism and Energy Expenditure
Compared to other macronutrients like fats and carbohydrates, protein has a higher thermic effect, meaning the body burns more calories digesting it, thereby supporting metabolic efficiency.
Protein digestion burns approximately 20–30% of its calories, compared to 5–10% for carbohydrates and 0–3% for fats. This increased energy expenditure can help support weight management.
High-protein diets not only contribute to weight loss but also improve body composition by reducing fat mass while preserving fat-free mass.
Preserving Lean Muscle Mass
High-protein diets have been shown to help retain lean muscle mass while promoting greater fat loss during weight reduction.
Adequate protein intake is essential for maintaining and building muscle, as it provides the amino acids required for muscle repair and growth, especially when combined with resistance training.
Regulating Blood Sugar Levels
Protein helps slow the absorption of glucose into the bloodstream, which reduces insulin spikes linked to increased fat storage and cravings for high-calorie foods.
Well-established research also demonstrates the beneficial effects of soy protein isolate on post-meal blood sugar control in healthy individuals.
Interestingly, consuming a high-protein breakfast can improve blood sugar control at the next meal by reducing glucose spikes and helping regulate overall calorie intake.
Reducing Cravings and Late-Night Snacking
Adequate protein intake can help reduce cravings, particularly for high-sugar and high-fat foods.
Increasing protein consumption has also been shown to significantly reduce late-night snacking tendencies by improving appetite regulation throughout the day.
Disclaimer
The views expressed in this article are intended to create awareness about the role of protein in the body. This article should not be considered medical advice or a recommendation. Readers are advised to consult a dietician, nutritionist, or doctor before incorporating any of the suggestions mentioned above.
