The power of protein on a body recomposition process

A protein-rich diet can offer several advantages in the weight loss process, provided it is well-planned and balanced.

Here are the main benefits of increasing protein intake in your diet:

Increased Satiety

Protein-rich foods tend to enhance the feeling of fullness, reducing appetite and decreasing the desire to eat between meals. This happens because proteins slow digestion and affect hormones such as ghrelin, which is responsible for hunger.

Muscle Mass Maintenance

In weight loss diets, it is common to lose both fat and muscle mass. Adequate protein intake helps preserve lean mass, preventing muscle loss, which is essential for maintaining a healthy metabolism.

Increased Energy Expenditure

The digestion of proteins requires more energy from the body, resulting in a higher thermic effect (the body burns more calories digesting proteins than carbohydrates and fats).This thermic effect contributes to an increase in total calorie expenditure.

Stabilization of Blood Sugar Levels

High-protein diets help prevent blood sugar spikes, as they generally have a lower glycemic index. This reduces the risk of extreme hunger and excessive calorie intake due to blood sugar fluctuations.

Support for Abdominal Fat Loss

Studies suggest that protein-rich diets, when well-structured, can promote abdominal fat loss. Visceral fat (located in the abdominal region) is one of the most dangerous for health and is linked to various metabolic problems.

Support for Metabolism

Protein is an essential component for tissue growth and repair, as well as for enzyme and hormone production. Adequate intake helps maintain metabolic rate, avoiding a slowdown in metabolism that can occur in restrictive diets.

Important Notes:

Despite the benefits, it's crucial to balance protein intake with other macronutrients like fats and carbohydrates to avoid nutritional deficiencies. Additionally, it's necessary to choose quality protein sources (such as lean meats, eggs, fish, dairy, and legumes) and consider any pre-existing health conditions, particularly kidney-related ones.