Protein and Weight Control

The idea that your body needs more protein when you eat fewer calories is not new. When looking for sources of energy, your body will choose carbohydrate and fat before it will use protein. Protein is unique among the macronutrients (protein, carbohydrate and fat) because only protein contains nitrogen. It is the nitrogen component of protein that allows for the building of new proteins, the manufacture of enzymes and hormones, and the growth and repair of tissues. It is also important to find a protein source that contains all the amino acids or a complete protein.

Since you are eating less, there is less carbohydrate and fat to use as fuel, so protein becomes an important energy source. This leaves less protein available to do the jobs that only protein can do. So you need to eat more protein. The problem with eating more protein is that protein sources are normally high in fat and calories. This is why protein supplements are a good choice. Protein4uonline protein supplements provide quality protein while limiting fat, carbohydrates and calories.

How much more? If you don't exercise and you are restricting your calories to achieve weight loss, the amount of protein that you need to reach protein balance is about 60 percent more than what is needed by someone not trying to lose weight. A study conducted in Japan in 1987 estimated that while on an energy-restricted diet about 0.6 grams/lb/day was needed to achieve protein balance.

What about exercise? Exercise at high intensities does not enhance protein utilization. In fact, exercise at 65 percent or more of your maximal work capacity while dieting may decrease protein efficiency, greatly increasing protein needs. In this case protein needs may be as high as 1 gram/lb/day, or higher. Even if you're just trying to maintain your weight, your protein needs will be higher if you are an intense exerciser.

Finally, during any calorie restricted diet there is always some muscle lost along with the fat. This lowers metabolic rate and the amount of calories that you burn. During a higher protein diet there is improved protein balance and reduced loss of muscle mass compared with a lower protein-high carbohydrate diet. Protein keeps metabolic rate higher, and makes weight loss easier.

Along with meeting your basic physiological needs, more protein helps control weight in other ways. Protein helps stoke your metabolism-its thermogenic effect may be as high as 22 percent, compared with as low as 0.8 percent for carbohydrates. You burn more calories by doing nothing more than eating more protein and fewer carbohydrates.

Associated with the thermogenic effect of protein is an increased sense of fullness. Women placed on high protein-moderate carbohydrate meals have a greater sensation of fullness during meals that lasts for longer periods of time between meals compared with low-protein meals. The difference is associated with the thermic effect of the meal. This means that by following a high protein-moderate carbohydrate diet you will feel more satisfied and have greater control over what and how much you eat.

Another interesting area of study is looking at whether a higher protein diet helps maintain weight loss and avoid regain after weight loss. One study found that increasing protein intake helped to reduce weight regain over time. Whatever works for you, whole food or supplementation, make sure to have a good source of protein with every meal and snack. It will help to keep your appetite in check, your metabolism stoked, and your weight under control.