Can Protein Help Decrease Appetite and Weight?
If you want to ward off those pesky cravings (especially the late-night ones), make sure you’re including enough protein in your diet. You’ll feel more satisfied after eating a protein- rich meal because protein intake suppresses hunger hormones and increases satiety hormones. Dietary protein gives a higher effect of satiety than carbohydrates and fat.
Satiety: The Fullness Factor
According to the British Nutrition Foundation, satiety is the feeling of fullness and satisfaction that you experience after eating a meal. It’s a physiological response that occurs when your body has received enough food to meet its energy and nutrient needs. Satiety helps to regulate food intake and prevent overeating. In fact, a study in Obesity revealed that high protein intake promotes satiety. When you feel satiated, you are less likely to continue eating or feel hungry after a meal. This can be important for maintaining a healthy weight and preventing weight gain.
Sources of Protein
Protein is a macronutrient that is essential for the growth, repair, and maintenance of the body’s tissues. Protein is found in a variety of foods including meat, poultry, fish, eggs, dairy, and plant-based sources such as peas, beans, soy, legumes, whole grains, nuts, and seeds.
The recommended intake of protein depends on a number of factors such as age, sex, activity level, weight, and height. Eating a variety of protein foods throughout the day is the best way for you to meet your daily protein needs.
Protein Intake and Weight Control
Satiety, appetite, and weight control are interconnected and can have a significant impact on your overall health and well-being. Eating enough protein can help prevent overeating, which is beneficial for weight management. Maintaining a healthy weight is important for overall health and can help prevent a range of chronic diseases. Many chronic diseases are driven by diets with a macronutrient imbalance that contain very little protein (Obesity). Adequate protein and limited intake of processed foods can significantly reduce the possibility of weight gain and risk of chronic disease.
Protein also helps increase metabolic rate which is a plus for weight loss. It's important to note that while protein can boost metabolism, it's not a magic solution for weight loss. Achieving sustainable weight loss requires a combination of a balanced diet that contains adequate protein, and regular physical activity.
It’s important to be mindful of both satiety and appetite when trying to manage weight. Eating a balanced diet that includes an adequate amount of protein can help promote satiety and prevent overeating. Additionally, paying attention to hunger and fullness cues, managing stress and emotions, and creating a healthy environment for eating can help regulate appetite and support long-term weight management.