Hello!! What a pleasure to greet you, today I will tell you the main effects of protein in weight control, I hope this helps you understand the importante of protein!
Satiety effect
Protein gives us a lot of satiety since it increases the expression of hormones that reduce hunger such as cholecystokinin (CKK), GLP-1, peptide YY (PYY), leptin, etc.
It also reduces the hormones that make us hungry, such as ghrelin. This combination makes us feel much more satisfied
Thermic effect of food
On the other hand, protein is the macronutrient that has the greatest impact on thermogenesis (amount of energy that the body requires to digest food). That is, our body requires more energy to digest protein than to digest carbohydrates and fats and therefore we use more calories
Improves our muscle mass
Protein helps us maintain and/or increase muscle mass and ensure that weight loss is not from muscle but from fat
Remember that relying solely on the number on the scale is a serious mistake because the number on the scale does not tell us which component we are losing. The goal is to lose fat and not muscle.
When it comes to losing weight, maintaining muscle mass is FUNDAMENTAL.
Final Thoughts
Therefore, there are different mechanisms by which protein helps us improve body composition:
On the one hand, it makes us feel full, so we eat fewer calories.
On the other hand, it increases gastro-energy through digestion.
And if that were not enough, it helps us maintain/increase our muscle mass.
So, don't forget the protein! It is essential for our functioning and will make your process of fat loss, weight maintenance or increase in muscle mass more effective.
If you want personalized advice according to your objectives, schedule your session here: https://perfitness.as.me/NutritionBook
Thank you for reading,
Melissa
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