There are many diets that work by increasing the consumption of protein in order to facilitate weight loss. Protein is often used to lose weight, but the question, as always, is not so simple. Whilst it is true, and scientifically proven, that protein can help to lose weight, they are not miraculous or even without contraindications.
Several scientific studies
show that a diet rich in protein is able to speed up the metabolism
, reduce appetite and cravings, and also regulate some hormones related to weight gain. Proteins are therefore able to promote weight loss, relying on various different mechanisms. Here are all the benefits of protein with regards to weight loss:
Protein helps burn calories
When we eat, some calories are used to digest and metabolise food. This is defined as the thermal effect of food (TEF). Protein has a thermal effect up to 15 times higher than carbohydrate and fat. A 30% thermal effect for proteins means that 100 calories of protein are transformed into 70 calories after digestion.
Proteins regulate hormones that affect body weight
Body weight is regulated by an area of the brain called the hypothalamus. This processes different information to determine when and how much to eat, and uses hormones to regulate this type of information. A high protein intake increases the levels of satiety hormones, reducing hunger hormone levels. This leads to a reduction in hunger and is the main reason why the protein helps to lose weight. It means you consume less calories.
Protein helps to speed up the metabolism
Due to the high thermal effect, protein helps to speed up the metabolism. In this way we burn more calories, even while we sleep!
Protein reduces appetite and nervous hunger
By promoting a sense of satiety and stimulating the hormones that regulate hunger, proteins are able to reduce appetite. A study has shown how a diet rich in protein can decrease snacks and cravings even by 60%!
Which proteins to choose?
At this point we need to make some distinctions: which type of protein, and how much protein should we eat? It is clear, that to be useful for weight loss, protein consumption must be included in a balanced diet, in which fats and carbohydrates are also consumed, and therefore not depriving the body of any macro nutrients.
Proteins, which also help to keep muscles in shape, and are an excellent source of energy, must also be accompanied by a regular exercise. The excessive consumption of proteins can overload the liver and kidneys, can cause cholesterol and constipation, as well as altering the intestinal bacterial flora.
Sources of animal proteins are often accompanied by saturated fats and may contain residues of antibiotics and hormones used in breeding. On the other hand, plant proteins are not toxic, easily digestible and, if well combined, can offer a complete spectrum of amino acids.
Iswari Super Vegan Protein
is a natural and healthy mix of the best vegetable proteins: Hemp
. It does not weigh down the liver and is specifically designed to increase strength and muscle mass. It can be used in drinks, smoothies and recipes of all kinds, thanks to its neutral taste.
Iswari Super Green Protein
is comprised of the same base vegetable proteins, to which we add a powerful blend of green superfoods: Spirulina, Chlorella and Matcha. These ingredients have the power to nourish our body, and at the same time help it to expel accumulated toxins. They are perfect for a slimming green smoothie to drink before or after a workout!