Craving Control: How Protein Keeps Hunger at Bay
Including protein in your meals can help you feel more satiated and satisfied, which can reduce the likelihood of overeating or snacking between meals.
Why does protein make you feel more satiated?
Slower digestion: Protein takes longer to digest than carbohydrates or fats, which means that it stays in your stomach longer and keeps you feeling full for a longer period of time.
Hormonal regulation: Eating protein can help regulate the release of several hormones involved in hunger and satiety. For example, protein can increase the release of the hormone peptide YY (PYY), which signals to the brain that you are full and should stop eating.
What are other reasons why you should opt for more protein?
Increased thermogenesis: Protein has a higher thermic effect than carbohydrates or fats, which means that it requires more energy to digest and metabolize. This can increase the calories your body burns.
Muscle building: Eating protein is important for building and maintaining muscle mass, which can increase your overall metabolism and help you burn more calories at rest (i.e., when doing nothing).
What foods contain protein?
There are several healthy sources of protein. Here are some examples:
Lean meats: Lean meats such as chicken, turkey, and fish are excellent sources of protein. They are also low in saturated fat, making them a healthy choice for most people. They are also the protein source with the lowest caloric density.
Legumes: Legumes such as lentils, chickpeas, and beans are high in protein, fiber, and other nutrients. They are also low in fat and can be a good option for vegetarians and vegans.
Dairy products: Dairy products like milk, yogurt, and cheese are excellent sources of protein and calcium. However, they can also be high in saturated fat, so it's important to choose low-fat or fat-free options.
Nuts and seeds: Nuts and seeds such as almonds, peanuts, and chia seeds are high in protein, healthy fats, and other nutrients.
Soy products: Soy products such as tofu and tempeh are sources of protein used as a meat substitute by vegetarians and vegans. Soy products are also high in other nutrients, such as iron and calcium.
Protein supplements: Protein supplements are dietary products that contain a concentrated amount of protein. They are produced by chemical processes. They are typically available in powder form, but they can also be found as ready-to-drink shakes, bars, or capsules. Protein supplements are designed to provide an additional source of protein to support dietary protein needs, particularly for individuals who may struggle to meet their requirements through whole food sources alone.
What are the best sources of protein?
Any of the abovementioned sources of protein can work. What matters the most is for you to find the sources of protein that fit best into your preferences and diet. The aim is to create meals that keep you full but that you also enjoy. That is the way to stay consistent. For us, the protein sources that have worked the best are poultry, lean beef and protein supplements.
