3 Weight Loss Advantages of Protein Rich Diets
High protein meals support healthy weight loss in a variety of ways. Research shows that high protein meals keep you feeling full for longer periods of time when compared to high carbohydrate meals. Protein-rich diets maintain level appetite hormones, are lower in calories, and eliminate severe blood sugar swings.
High Protein Meals Reduce Cravings
You have two hormones that regulate your appetite. One is called leptin. Leptin is produced in the fat cells and it sends messages of fullness to the brain. It reduces your appetite when you’ve had enough to eat.
The other is called ghrelin. Ghrelin gives you an appetite. It sends messages to your brain saying that it’s time to eat.
Refined carbohydrates like wheat and sugar elevate ghrelin levels that stimulate your appetite. You never feel truly full, which results in a shorter amount of time before you’re hungry again. They cause you to crave more of the same types of foods that gave you the cravings in the first place.
High Protein Meals Reduce Your Number of Daily Calories
Calories matter. This doesn’t mean you need to take out your notepad and record every calorie that goes into your mouth. It does mean that when you eat something, it should be satisfying and full of nutrients. These are two aspects that keep hunger and cravings from creeping in.
Those who eliminate wheat from their diets consume 400 fewer calories each day compared to those who do consume wheat products. This is a natural consequence because protein is more satiating and keeps you feeling full for longer periods of time.
Replace Your Morning Bagel with Eggs and Put an End to Blood Sugar Swings
Wheat products, like bread, bagels, and cereal, create drastic changes in blood sugar levels that quickly lead to hunger and cravings.
Wheat contains a carbohydrate that quickly enters your bloodstream as glucose (sugar). All carbohydrates turn to glucose in the body, but wheat’s amylopectin A converts and is released into the body quicker than other types.
When blood sugar levels are elevated, your body sends in insulin to bring those dangerous levels down to normal. Insulin takes the sugar and stores it into your fat cells as fatty acids.
Sometimes insulin brings those blood sugar levels too low. Low blood sugar results in shakiness, impaired thinking, and hunger. Your body needs to get dangerously low blood sugar levels back up to normal. It does this by creating a strong appetite and powerful cravings.
A high protein breakfast, like steak and eggs, allows your body to maintain healthy blood sugar levels. Cravings and binges are eliminated when levels stay consistent.
Replacing high carbohydrate meals with protein helps you to achieve your weight-loss goals while reducing hunger pains and intense cravings. Protein in the diet keeps your appetite from getting out of control, helps reduce the number of calories you consume throughout the day, and maintains healthy blood sugar levels.
Rowett Research Institute. “Most Effective Weight Loss Diet Revealed, According To New Study.” ScienceDaily, 11 Jan. 2008. Web. 14 May 2012.
University of Missouri-Columbia. “Eat a protein-rich breakfast to reduce food cravings, prevent overeating later, researcher finds.” ScienceDaily, 19 May 2011. Web. 14 May 2012.
Ratliff, Joseph, Jose O. Leite, Ryan De Ogburn, Michael J. Puglisi, Jaci VanHeest, and Maria Luz Fernandez. “Consuming Eggs for Breakfast Influences Plasma Glucose and Ghrelin, While Reducing Energy Intake during the next 24 Hours in Adult Men.” Nutrition Research 30.2 (2010): 96-103. Print.
“Wake Up to Eggs: A Protein-Rich Egg Breakfast Can Act as Nature’s Appetite Suppressant.” PR Newswire. The Sacramento Bee, 14 May 2012. Web. 14 May 2012.