The Protein Effect: How Plant-based Proteins Help You Burn Fat
Losing weight is easy with proteins - because you can eat plenty and hunger comes to an end. Our protein hunger determines when we stop eating. Find out how to satisfy this hunger and therefore stop eating earlier, as well as how proteins help with weight loss.
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Table of contents
Protein - what is it?
Proteins, also known as proteins, are one of our macronutrients. This means that they, along with carbohydrates and fats, are one of the three sources of energy for our body. They consist of a sequence of amino acids, which varies from protein to protein. There are a total of 20 proteinogenic amino acids, 9 of which are essential. This means that our body cannot produce them on its own and relies on their intake through our diet. Therefore, and because proteins are so important for our body and can help with weight loss, no expert has recommended a low-protein diet, as is the case with the other macronutrients.
Essential amino acids
Histidine, Leucine, Isoleucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine
How protein helps with weight loss:
1. Protein is essential
Proteins are not only a source of energy like carbohydrates or fats, but they also perform various other functions in the body. They primarily serve as diverse building blocks.
Muscles
Antibodies of the immune system
Enzymes and hormones
Transport proteins for example for fats (lipoproteins) and oxygen (hemoglobin)
Skin, hair, and nails
Furthermore, they support iron absorption and are involved in the building, repair, and renewal of cells and tissues. These functions cannot be performed by any other nutrient. Therefore, we need protein or its amino acids, and we can only partially obtain it through food (keyword: essential amino acids). That's why we have a so-called "Protein hunger". We eat until our daily protein needs are met.
Only when we have consumed enough proteins, our body is satisfied. So, those who opt for a protein-rich meal stop eating earlier.
Protein-rich meals make you feel full faster
The first researchers to observe this were Stephen Simpson, David Raubenheimer, and Rachel Batley. They invited 10 participants to a chalet and served them a rich buffet on the first two days, where nothing was missing: bread, yogurt, muesli, fruits, baguette, chicken, beans, cheese, etc. They were allowed to load their plates and eat as much as they liked. Only the portions were weighed and the calorie intake was documented.
On the third and fourth day, the participants were divided into two groups: one group was allowed to eat as much as they wanted from a protein-rich buffet, while the other group had access to a low-protein buffet. Once again, all participants were allowed to eat as much as they wanted. For the remaining two days of the experiment, all participants were once again able to help themselves to the rich buffet as on days 1 and 2.
The result: The test subjects who had eaten at the protein-rich buffet have eaten around 38 percent fewer calories compared to the days before and after. In the control group, it was however, 35 percent more. When the researchers looked at the composition of the nutrients consumed, they noticed that the total protein intake of both groups was constant on all days (contribution to total energy intake: 12-14 percent). Due to the fact that the group at the protein-rich buffet could satisfy their protein hunger more quickly due to the higher protein density, they stopped eating earlier than their control group, who had to eat more to obtain the same amount of protein.
Our body seems to subconsciously urge us to eat until we have met our minimum protein requirement needed for functioning. So, those who opt for protein-rich foods could save some calories and lose weight without feeling hungry.
2. Protein makes you feel full quickly and for a long time
When we eat protein-rich foods, we feel full faster and for longer. This is because protein-rich foods have a low glycemic index. The blood sugar level does not rise as high and quickly after a meal as it does with a carbohydrate-rich meal, and therefore does not drop as quickly either.
In addition, the amino acids in the small intestine ensure the production of hormones that regulate the. Provide satiety to the brain and slow down digestion in the stomach. As a result, the stomach remains full for longer and we feel satiated for a longer period of time overall.
3. The digestion of protein requires a higher energy expenditure
Metabolizing and converting proteins costs the body a lot of energy. When metabolizing proteins, more calories are burned due to the high thermogenesis compared to carbohydrates or fats. Out of 100 calories of protein that we eat, 24 calories are used for digestion and metabolism alone and are therefore not stored.
4. Protein promotes muscle building
When we challenge our muscles and provide them with growth stimuli, one thing is especially needed: building material for the repair and building of muscle mass. Our body needs proteins for this. If we supply them sufficiently, we can increase our muscle mass and. More muscles mean a higher basal metabolic rate. So, one burns more calories per day at rest, which is a crucial help for achieving the calorie deficit.
Moreover: Those who severely restrict their calorie intake and do not exercise must fear losing muscle mass instead of fat. An adequate amount of protein to maintain muscle mass and thus the basal metabolic rate can therefore be doubly beneficial.
Animal or plant-based protein: Which one is better?
Animal protein is very similar to our body's own protein. Therefore, it can be easily converted into our own protein. So the amount that we can utilize from it is particularly high. Therefore, animal protein often has a better reputation than plant-based protein, which has a slightly lower biological value.
However: The amino acids they both provide are the same. One can find all amino acids in both animal and plant-based foods. However, the quantity and composition vary from food to food, whether plant-based or animal-based. It is also clear that even a vegan diet can sufficiently meet the protein requirements.
Why animal protein is not always so healthy
Meanwhile, there are more and more studies indicating that animal products are associated with a higher risk of cardiovascular diseases In 2015, the World Health Organization (WHO) classified red and processed meat such as sausages as potentially carcinogenic1. The reason: Consuming them leads to a high intake of saturated fats, cholesterol, and omega-6 fatty acids. We actually need a certain amount of omega-6 fats. However, nowadays we eat far too many omega-6 fatty acids, which in excess promote inflammatory processes in the body. It is not the animal protein per se, but rather the other nutrients that we consume along with red meat and processed meat products. Fish and poultry do not show these effects in studies.
The advantage of plant-based proteins
The big advantage of plant-based protein sources? Dietary fibers, secondary plant compounds, antioxidants, as well as vitamins and mineralsWhen consuming these, we not only get high-quality proteins, but also an extra dose of plant power. Our body relies on these, sometimes essential and health-promoting plant components. Vitamins and minerals for our entire metabolism, fiber for a strong gut, long-lasting satiety and good digestion, and antioxidants to alleviate inflammation. In addition, secondary plant compounds are known for their antioxidative, antithrombotic, blood pressure- and cholesterol-lowering effects.2 3
Our tip is therefore: Focus more on predominantly plant-based sources of protein and supplement them with animal sources - not the other way around.
The best plant-based sources of protein
Nuts, almonds, seeds
Legumes such as lentils, peas, chickpeas, beans
Together like hemp and chia seeds
Pseudocereals such as buckwheat, amaranth, quinoa
Oat flakes
Soybeans and soy products, such as tempeh and tofu.
Green vegetables, especially spinach, broccoli, cabbage.
Meeting daily requirements: How much protein do I need?
The daily requirement varies from person to person, as it depends on factors such as age, weight, and physical activity. The recommendations of the German Nutrition Society (DGE) are as follows4:
Adults: 0.8 grams of protein per kilogram of body weight
Elderly people aged 65 and above: 1.0 gram of protein per kilogram of body weight.
Pregnant women: 0.9 - 1.0 grams of protein per kilogram of body weight.
Breastfeeding: 1.2 grams of protein per kilogram of body weight.
Overweight individuals use their normal weight for the calculation.
Athletes also have a higher protein requirement. Here you can calculate around 1.0 to 1.5 grams of protein per kilogram of body weight.
Conclusion:
Proteins are very valuable when it comes to losing weight in a healthy and sustainable way. Focus especially on proteins from plant sources. These are low in calories, keep you full for longer, and come with important nutrients. You can supplement these with dairy products, eggs, and poultry from organic farming.
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World Health Organization (2015): IARC Monographs evaluate consumption of red meat and processed meat. http://www.iarc.fr/en/media-centre/pr/2015/pdfs/pr240_E.pdf
4)Watzl B: Influence of secondary plant compounds on health. In: German Nutrition Society (Ed.): 12th Nutrition Report 2012. Bonn (2012), 355-374
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