Protein & Weightloss: How Protein Can Help You Lose Weight - Fast&Up

Protein for Weight Loss

What is protein?

Proteins are macro-molecules made up building blocks of amino acids. There are about 20 different amino acids. There are 11 amino acids that can be made by your body and they’re known as non-essential amino acids. Conversely, Essential amino acids are those amino acids that cannot be produced by the body. There are 9 essential amino acids. It is vital to consume all 20 amino acids for proper functioning of the body.


What are the benefits of Protein during Weight loss:

Satiety - Protein is an important nutrient for weight loss. Getting enough protein can help support a healthy metabolism and reduce your appetite cravings. It helps in fat loss without losing muscle. It helps you feel fuller longer. Having protein around slows down digestion making us feel more satisfied. This is because protein reduces your level of the hunger hormone ghrelin.

Reduces cravings - Eating more protein can help reduce cravings. It was observed that eating a high protein breakfast helps to improve the function of dopamine, one of the main hormones involved in cravings and addiction.

Thermic Effect of food - The thermic effect of food (TEF), defined as the increase in metabolic rate after ingestion of a meal or is the energy we use to digest food into small, absorbable components. Protein has a higher TEF compared to carbs and fat meaning you’re actually burning more calories to process protein than to process the other two.

Boost Metabolism and Increase Fat burning - As you are losing weight, your body loses both muscle and fat. During this process it is especially important that you continue to eat enough protein in your diet. Having adequate protein coming in from your food fuels fat burning while preserving calorie-burning lean muscle.

Promotes Muscle Repair & Growth - We all know the main important function of protein helps in increase in muscle mass and repair. Increase in protein intake helps in production of lean muscle, which is more important for weight loss. Hence, it is vital that the protein intake needs to increase especially after intense exercise and training. 

Promotes Muscle Repair & Growth - Fast&Up

What are the important sources of proteins?

Protein can be obtained through:

  1. Animal sources- lean meat, poultry and fish etc.
  2. Dairy sources-Milk, yoghurt, cottage cheese, cheese and whey etc.
  3. Vegan or Plant based sources- legumes and pulses, Chickpeas, Rajma beans, nuts like almonds pine nuts, hazelnuts and cereal products etc.

However, you can also meet your protein needs through protein supplements.

To know more about weight management, visit -

Shilpa Manwani

-Expert and Writer