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Protein is one of those "multi-benefit" nutrients and one of them is weight reduction. Increasing protein intake and adopting a protein diet favors weight loss in many aspects: it decreases appetite, reduces calorie intake and even increases calorie burning. Learn 5 ways in which protein helps you lose weight, what foods are rich in protein and how much daily protein you need to get the “slimming mode” in motion.

Alters the levels of some weight regulating hormones:

Your weight is regulated by a specific part of your brain called the hypothalamus. To determine how much and when to eat, the hypothalamus processes different types of information sent by weight regulating hormones.

What function does protein have here?

A high protein intake increases the levels of the satiety hormones GLP-1, peptide YY and cholecystokinin, while reducing the levels of the hunger hormone ghrelin 

In other words:

Protein increases the responses that are sent to the brain to inform you that "we are satiated" and decreases the responses that indicate "we are hungry." In this way, our appetite decreases and we automatically consume fewer calories.

Decreases appetite and encourages ingesting fewer calories:

Our appetite goes down and we automatically ingest fewer calories. Thus ended the previous point and thus began this. A positive effect of the alteration of the levels of satiety and hunger hormones is that the brain interprets that our stomach is full and, therefore, we do not feel the need to eat more food (calories). In fact, there are studies that have revealed that people who follow a protein diet consume fewer calories.

This works in all meals and in a daily reduction of calories as long as a high protein intake is maintained. In one study, protein intake equivalent to 30% of total calories resulted in a reduction of 441 calories per day, a significant figure. In summary, a protein-rich diet not only positively affects metabolism, but also appetite, which facilitates calorie restriction compared to low-protein diets.

Reduce cravings and desire to snack at night:

One of the worst enemies of people who follow a diet are cravings. Also, people who are overweight or prone to gain weight often have cravings during the night, thus adding extra calories to their total calorie intake.

What function does protein have here?

According to various studies, a protein diet markedly decreases cravings and the desire to bite after hours. The following graph shows the difference in cravings and desire to eat during the night of two groups of individuals who ingest different amounts of protein: As you can see, the group that ingests a high amount of protein has half the cravings and desire to snack at night than the group that ingests a moderate amount of protein.

Increase calorie burning:

Simply eating protein causes our body to burn more calories than it burns with other foods. First, our body spends more energy digesting and metabolizing protein than digesting other nutrients. Protein has a thermal effect of 20-30%, so if we consume 100 calories of protein and apply a thermal effect of 30%: 30 calories are burned during digestion and only 70 usable calories remain. Second, protein consumption speeds up the metabolism and increases the amount of calories burned between 80 and 100 calories per day 

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