I am not a fan of restrictive diets or calorie counting for the purpose of weight loss however I do believe in the power of protein if you are trying to drop a few. Eating protein does this in a number of impressive ways;
Studies show that compared with carbohydrate foods, protein suppresses your hunger hormone ghrelin, boosting satiety levels and aiding with weight loss as you automatically eat less. Nice.
The thermogenic effect refers to the digesting and metabolising of foods after they are consumed. Protein is said to have a higher thermic effect, up to 20% more than fats and carbs. So if you eat 100 calories worth of protein, about 20 of these are used up just by metabolising them. High in protein, this Warm Lentil Salad is popular on the blog.
A sugary bowl of cereal for breakfast will cause a sudden in rise glucose (blood sugar) with a corresponding insulin response setting you up for a mid-morning crash where you crave more carb foods. Protein on the other hand has no effect on blood sugar levels. Aim to combine protein and carbohydrates with every meal to support healthy blood sugar levels and control appetite. Almond Butter swirled through porridge anyone?
Serotonin the ‘feel good’ hormone is made from tryptophan, an amino acid found in protein. Insulin, produced after the consumption of carbohydrates supports tryptophan to be converted into serotonin. Choosing slow releasing carbohydrates combined with protein generates a ‘feel good factor’ that can support you to avoid the emotional over eating whirlwind.
I touched on the thermogenic effect of protein and highlighted some high quality sources of plant protein in this older post Plant Based Protein.
Mary. x
