Everyone wants to lose weight and stay fit and this why many people prefer eating protein with carbs for weight loss. That is why we turn to the latest diet trends in hopes of losing weight fast. However, the secret to weight loss is simple. All you need to be doing is eating protein with carbs for weight loss.
Yes, it is that easy. Don’t believe us? Here is your complete guide to how you can lose weight with the help of protein and carbs.
The Wonders Of Eating Protein With Carbs For Weight Loss
If there is one nutrient that can help you lose weight, then it is protein. It aids you in losing stubborn fat and achieve the body of your dreams. A high protein intake leads to appetite reduction, improved metabolism, and changes in hormones that help in shedding weight.
Here are the many wonders eating protein might do for your body:
A lot of people don’t have control over their eating habits. They tend to binge, and this leads to weight gain. If you are one of those people, then increasing your protein intake will aid in weight loss. That is because it will reduce your need to eat unnecessarily.
Eating protein reduces hunger and appetite, which means you will eat fewer calories. One study proved that if people’s protein intake is 30% of total calories, it can drop their calorie intake by more than 400 calories per day. That is a significant amount of calories you can reduce.
Do you love to binge on snacks at the oddest times? We all do. However, if you want to lose weight, then consuming protein can reduce those late-night snack cravings.
One study proved that 25% of protein dropped snack cravings by 60%. It also reduced the desire for late snacking by 50%. So, in the long run, eating protein can reduce cravings and the desire to snack late at night.
If you want to effectively reduce craving, then we recommend consuming protein heartily during breakfast. It will give you the energy you need for the day and reduce all sorts of cravings.
Changes The Levels Of Various Hormones Responsible For Weight Regulation
Even our brains have an important role to play when it comes to weight loss. It is regulated by a region of the brain known as the hypothalamus. Many signals are sent to this region of the brain by our hormones to help us understand when to eat.
When you are eating protein significantly, it increases the level of the GLP-1 hormone. This hormone is responsible for reducing appetite. On the other hand, it reduces the level of hunger hormone.
Both of these work together to help you feel full and reduce appetite. It will automatically lead to fewer calorie intake. So, you can use a higher protein intake to maintain or lose weight.
High-Protein, Low-Carb Diet
You should never rely on just protein to help you lose weight. That is why eating protein with carbs for weight loss is the ideal way to go. It provides a balance and ensures that your body is getting all the nutrients it needs.
However, to lose weight effectively, you need to have a high-protein and a low-carb intake. You need to intake carbs because they are responsible for the functioning of your body. Carbs provide you energy and protein helps the body in building muscle.
Combining both the right portions can completely transform your body. Many people say that you should not be eating protein with carbs for weight loss, but that is not true. If you limit your carb intake, you will see wonders in no time.
Here are the many health benefits of a high-protein, low-carb diet:
Of course, that is the biggest benefit of all. Eating protein with carbs for weight loss is a fast process. Do you know why? It’s because high-protein, low-carb diets have been known to increase the secretion of glucagon.
Glucagon is a hormone that is produced in the pancreas, and it is responsible for signaling fullness. When we combine protein with limited carbs, the secretion of glucagon increases. That means your body will feel full in no time.
That will lead to you consuming fewer calories and feeling full for a longer time. Many studies have shown that following such a diet can suppress appetite in the long run. If you successfully follow such a diet, you will see weight loss in no time.
Of course, even with such a diet, you should always watch your calorie intake. That’s because eating protein and limiting carb consumption is not the sole factor in losing weight.
Your body is a composition of both muscle and fat. When you are losing weight, you will see a decrease in both muscle and fat. However, this can lead to a lower level of metabolism.
Eating protein with carbs for weight loss can help you maintain healthy body composition. Such a diet will help you preserve your muscle mass while losing fat. Isn’t that what we all want?
Combining carbs with proteins and exercising at the same time is the most effective way to lose weight. Your diet will help you build lean body mass, and exercising will enhance fat loss. By the end, your body will look just the way you want it.
Many studies have shown that eating protein with restricted carbs helps both men and women to lose fat and stabilize muscle mass. So, if you want such a body composition, a high-protein and low-carb diet are ideal.
Regulates Blood Sugar Levels
Stabilizing blood sugar levels is essential to losing weight. When it is stable, your body will be able to turn fat into fuel more easily. When it is too high or too low, your body will not burn calories.
Studies have shown that high-protein, low-carb diets are effective in controlling blood sugar levels. Consistently following such an eating pattern will help your body to burn calories easily. In the long run, this will lead to effective weight loss.
How Much Protein Should You Take For Weight Loss?
Eating protein is not enough. You have to understand how much of it you are eating. According to the Dietary Reference Intake (DRI), an average man and woman should consume 46 to 56 grams of protein daily. However, this is not an accurate representation of weight loss.
If you want to lose fat and gain muscle, your protein intake should be much higher than this. The most effective protein intake for weight loss is 30% of your total calories. Following the 30% rule has shown promising results in many studies.
Do remember to spread eating protein throughout the day. Consume it during each meal so you can feel full and have enough energy to do what you need to. Aim to have at least 30 to 35% protein in your diet.
You also need to restrict your carb intake if you increase protein. Include carbs in every meal but in an incredibly limited quantity. For example, if you are planning to have grilled chicken for lunch then include leafy greens as your carb source.
Including leafy greens will help you restrict your carb intake, and you will be consuming fewer calories. Including such carb sources will aid you in suppressing any bad carb cravings such as pasta and rice.
Sources Of Protein
Eating protein means consuming the right protein if you want to lose weight effectively. Thankfully, there are many sources of protein so you will never get bored with your diet. In reality, it won’t seem like you are on a diet at all.
If you want to increase your protein consumption, then these foods should be stapled items in your diet:
- Meat: Pork, turkey, chicken, and lean beef
- All types of eggs
- Fish: Trout, haddock, sardines, and salmon
- Legumes: Lentils, kidney beans, chickpeas, etc.
- Dairy: Yoghurt, cheese, and milk
All these sources of food include protein. If you are a vegetarian and you need to increase protein intake, then consider eating tofu instead of meat. However, if you are consuming all this and you still struggle to reach your protein goals, then consider a supplement.
There are many protein supplements such as protein shakes that can help you reach your protein goals. Whey protein powder has shown to increase weight loss and many other benefits for weight loss.
If you are eating protein with carbs for weight loss as a beginner, you should always keep a calorie count. You can do this by utilizing a calorie tracker so that you don’t go over or under your nutrition goals. You can measure everything while preparing meals too so you can fulfill all your goals.
It is important to be accountable and keep track of everything during your weight loss journey. It helps you understand the changes you need to make so you can lose weight in the right way.
Food You Should Restrict
Now that you know everything you should consume, you should also know what to restrict. Eating protein in high amounts is not enough as you need to restrict carbs. Here is everything you should be limiting on a high-protein, low-carb diet:
- High-carb foods: Pizza, fried food, chips, processed junk food, etc
- Grains and starchy food: Bakery items, bread, pasta, rice, etc
- Sugar-filled drinks: Fizzy beverages, juices, energy drinks, etc
- Sweeteners: Honey, sugar, maple syrup, agave, etc
Along with eating protein, you should not indulge in these foods. They are the enemy of weight loss and can slow down your journey. However, this doesn’t mean that you should cut them out completely. Give yourself one day in the week where you can treat yourself to one of these items.
Doing this will help you curb any cravings as it will be enough to get you through the week. Always refrain from highly refined or processed carbs when on a high-protein diet.
Is There Such A Thing As Too Much Protein?
Everything in life should be done in moderation. Eating protein should also be done mindfully. That is why you should always weigh your food and keep track of your nutrition, so you don’t end up over-consuming.
Eating too much protein is not good for your health either. It can increase the level of uric acid in your body. If uric acid levels in the body are too high, it can lead to many health problems. One such health problem is gout that is a result of too much protein consumption.
Other than that, people with kidney problems should also keep track of their protein consumption. Eating protein with no tracking can lead to further kidney problems, and you wouldn’t want that. That is why it is always important to keep everything in moderation.
We recommend you to keep your protein intake between 30 to 35% of your calories, and you will be good. Anything more than that may lead to over-consumption. If you have other health problems, then you should always consult your doctor before starting any diet. It is important to take care of your health during your weight loss journey for sustainable results.
In the end, it is up to you to fulfill your nutritional gaps and do what suits you the most. Before starting any diet, it is important to understand it fully, so you know what to expect. A high-protein, low-carb diet will only bring you results if you follow it consistently.
Eating protein with carbs for weight loss is the right way to go. Many people follow such diets and keep their carb intake to a minimum for the best results. You can benefit from this too.
Follow our list of foods to eat and not eat on this diet, and you will be good. Of course, it is also important to include some movement in your life for the best results.
When you exercise, you will be able to burn fat more effectively and easily with a high-protein, low-carb diet. So, follow our guide and make an informed decision to start your transformation journey.
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Jeremy Park, the founder of jeremylife.com, is a love and relationships expert. With a journalism degree and years of exploration, he offers valuable insights to help you live your best love life. His mission is to make the journey enjoyable and effortless.