Why Is Protein Important for Weight Loss?

Protein is a crucial nutrient for effective weight loss. Learn how it aids weight loss and discover protein-rich foods to add to your diet.

Many Singaporeans who want to lose weight believe that exercising more often and watching their calorie count is enough to get in shape. But what if you’ve been doing these but still haven’t seen improvements on the weighing scale? The solution might not lie in exercising more or reducing what you eat. You could have a missing ingredient in your diet: protein.

Many of Singapore’s most effective weight loss programs will tell you that protein plays an important role in losing weight. Let’s have a closer look at why this is so and how we can have more protein in our meals and snacks.

Eating Protein Burns More Calories

One of the main benefits of upping your protein intake is its ability to boost your metabolic rate. Keep in mind that your body burns calories for every function — including digesting, absorbing, and converting food into energy. We refer to this as the thermic effect of food or TEF.

Compared to carbohydrates and fat, protein boasts a higher TEF. That means consuming more protein burns more calories throughout the day, even when you’re not doing any strenuous activity.

Apart from its TEF, protein also maintains your muscle mass as you lose weight. Muscles also use more calories than fat tissue at rest, so your body will keep metabolising and gradually slim down.

More Protein Leads to a Smaller Appetite

Another way protein aids with weight loss is by making it easier for you to reduce your calorie intake. This is because it helps you feel satiated for longer by lowering your ghrelin levels, which are your hunger hormones. On the other hand, protein also helps produce another hormone, peptide YY, which makes you feel full.

This means a high-protein diet tends to make you eat less food overall with minimal effort. You wouldn't have to completely rely on joining one of Singapore’s weight loss programs to be effective in tracking the calories you consume.

What Foods Are Rich in Protein?

But exactly what kinds of food should we eat if we want more protein in our systems? Let’s review our animal and plant-based options.

Animal Proteins

• Some excellent sources of animal-based protein include:
• Poultry and lean cuts of meat
• Salmon, tuna, shrimp, and other seafood
• Eggs and dairy products

These food sources are not only rich in protein but have other nutrients as well. For example, meat and eggs are packed with amino acids, while seafood provides omega-3 fatty acids. Meanwhile dairy products like yoghurt and cheese are good sources of calcium.

Plant Proteins

If you’re following a vegetarian or vegan diet, you can have plant-based protein sources such as:

• Beans and legumes
• Nuts and seeds
• Oats and quinoa
• Tofu, tempeh, and soymilk
• Spinach, peas, and broccoli

Many of these plant-based foods are also excellent sources of dietary fibre, which also helps you feel fuller. They also promote healthy bowel movements.

Ways to Incorporate Protein into Your Diet

Increasing your protein intake isn’t a complicated matter. You can do it through simple ways like:

• Have a breakfast rich in eggs and dairy. You can even add in a protein smoothie for your morning drink.
• Eat snacks like nuts, seeds, and protein bars if you get hungry between meals.
• Swap your carbs for protein, such as using cauliflower instead of white rice.
• Find protein-rich, low-carb recipes for what would normally be high-carb food.

Enhance Your Diet Plans With A Program’s Help

Eating more protein is definitely a vital step in your weight-loss journey. However, take care to keep your meals balanced so you don’t miss out on other nutrients. If you need to keep your diet well-rounded, consider getting professional support. Many of Singapore’s weight loss programs are effective at this — they work with dietitians to create personalised meal plans for each client.

So don’t disregard the help that an expert can provide. With the help of our tips here and your coach’s guidance, you can be well on your way to achieving your ideal weight.