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Relationship between protein and weight loss

When it comes to losing weight, we are often attracted towards high protein diets. Protein-rich foods help control your hunger and cravings, keeping you full for longer periods of time. Apart from this, it is also helpful in burning calories. Protein is extremely beneficial for our health, but it is important to know which protein is most effective in weight loss.

Protein intake and its benefits

High protein foods help in weight loss and are also helpful in muscle development. It keeps your stomach full for a longer time, thereby reducing calorie intake. Additionally, it takes more calories to digest protein, which reduces levels of hunger hormones.

Which protein is suitable for weight loss?

According to experts, a healthy person should consume 20 to 30 grams of protein daily. Some studies have shown that consuming a protein-rich diet over a long period of time improves energy utilization, improves metabolism and helps in weight loss.

For example, eating eggs keeps the stomach full for a longer time and reduces hunger. Apart from this, nuts, beans and pulses should also be included in your diet. These foods control appetite and are helpful in weight loss. Both plant and animal based proteins are beneficial for weight loss. Some studies also say that animal based protein is more effective.

types of protein

Those proteins: It is a protein made from milk which is easily absorbed by the body and helps in weight loss. It keeps the stomach full for a long time, but can be harmful for kidney and liver patients.

Casein Protein: It is also made from milk and provides all the essential amino acids. However, it takes longer to digest. It is effective in weight loss.

Soy Protein: It is a plant-based protein made from soybean that contains essential amino acids and antioxidants. However, according to research, it is not as effective in weight loss.

expert opinion

Dr. Anjali Phatak, Director and Senior Clinical Nutritionist, NutriPlus, According to, those proteins are most beneficial for weight loss. It digests quickly, provides high protein and low carbs and fat, and helps maintain muscle mass after a workout.

Include these proteins in your diet

Your diet should include the following proteins:

• Cheese
• tofu
• Soya Chunks
• Moong Dal
• Gram
• kidney beans
• Low-Fat Yogurt
• Greek yogurt
• sprouted pulses

It is not right to rely only on protein powder for weight loss, but it is more important to consume enough protein throughout the day.