During any meal of the day, protein-based dishes are often the highlight on the plate or table. Indeed, protein is an important part of our diet. But did you know that having the right amount and type of protein, alongside balanced carbohydrate and fat, can also help you to achieve healthy weight loss and maintenance?
What is protein?
Protein is one of the three types of macronutrients that we consume from our diet, other than fat and carbohydrate. It is made up of 20 amino acids that bind together in various combinations to form different types of protein (e.g. enzymes, hormones, antibodies, haemoglobin, etc.) that serve diverse functions in our body. These functions include:
- Tissue growth, maintenance and repair
- Supporting biochemical reactions (enzymes)
- Signalling and communication between cells (hormones)
- Providing structure (e.g. keratin, collagen)
- Maintenance of proper pH and fluid balance
- Immunity against infections (antibodies)
- Transportation and storage of substances (e.g. haemoglobin, casein)
- Energy supply
Protein is an essential part of a healthy diet. Besides the functions mentioned above, protein has also been shown to be beneficial for healthy weight management. To promote weight loss, it is important to pay attention to the type and quality of protein consumed. Protein quality can be determined by the composition of amino acids in the protein and the type of protein sources.
How can protein help with weight management?
- Reduce hunger and increase satiety
Protein provides satiety and tends to promote a feeling of fullness, improve appetite control, and thus reduce hunger and help us to curb overeating. Many studies have shown that people start eating less overall once they start adding protein into their diet. Plus, an increased protein intake can help to reduce cravings and snacking at night.
Many Malaysians also agree with the facts as reflected in the APAC Generation Gap Breakfast Habits Survey conducted by Herbalife Nutrition in 2021. 50% of Malaysians think that a higher-protein breakfast helps with weight management. And among these Malaysians, 66% agree that protein helps keep you fuelled up until your next meal or snack, while 49% agree that protein helps satisfy hunger and reduce cravings for salty, fatty foods.
This happens because protein intake reduces the level of the hunger hormone ghrelin, while at the same time, boosting satiety hormones (e.g. GLP-1, cholecystokinin) that reduce hunger and appetite. Thus, with adequate protein in the diet, you tend to eat fewer calories, hence facilitating weight loss.
- Boost metabolism and burn more calories
Protein has the highest thermic effect of food (20-30%) compared to carbohydrate (5-10%) and fat (0-3%). The thermic effect of food refers to the percentage of calories used for digesting and metabolising the food. The higher thermic effect of protein means that calories from protein are burned more efficiently.
Due to the higher thermic effect and other factors, adequate protein intake also tends to boost overall metabolism and increase the amount of calories burned by the body. Studies have shown that a high-protein diet makes you burn an extra 80-100 calories per day. Hence, having sufficient protein intake helps you to burn more calories and lose weight.
- Prevent muscle loss and metabolic slowdown
When you lose weight, you also tend to lose some muscle mass leading to a decreased metabolic rate. What you want is to lose more body fat (subcutaneous and visceral fats) instead of muscle mass. Consuming adequate protein can help build muscle, prevent muscle loss and boost metabolism even as you lose weight, especially when combined with strength training exercises.
- Reduce stress
Increased and prolonged stress can affect sleep, blood sugar and hormone levels and lead to emotional eating, which can result in weight gain. Consuming protein-rich foods is crucial to produce neurotransmitters such as dopamine and serotonin that can help improve mood, reduce stress and prevent depression. A diet rich in protein also helps you reduce cravings for foods high in sugar, which can trigger anxiety and depression when taken in excess.
- Keep blood sugar from climbing up
Consuming only carbohydrates can cause blood sugar to spike up. If you are regularly having high blood sugar levels, there’s a chance of developing insulin resistance, causing less sugar to be taken up by the body. You’ll also have higher levels of insulin in the blood. These factors can prevent fat from your adipose tissue from being mobilised and used as fuel source. Having a combined meal with some protein and fats can keep blood sugar from climbing up.
