Will A High Protein Diet Help You Lose Weight?

Will A High Protein Diet Help You Lose Weight?


Eric Bakker. Thanks for coming back. Let’s talk about high-protein diets and weight
loss. There are several mechanisms by which protein
actually allows you to maintain a good weight and even lose weight. And it’s why so many people were excited with
paleo and keto kind of diets, because they worked out that high protein not only makes
them feel good, but it allows the body to really burn off that extra fat when it needs
to. So let’s look at a few mechanisms underlying. I’ve made a few points here. I explain why protein is so good when it comes
to keeping the weight off. So protein really… let’s have a look, where’s
my notes here? So protein really helps to cut the cravings
for food. It reduces really the person wanting to go
and eat all the time. It creates a satiety. And as we’ll see in a minute, it creates it
through hormonal control in other mechanisms. But there’s no doubt that people who eat a
high-protein diet feel fuller, look better and weigh less. So as you eat protein, the appetite goes down,
the satiety goes up. And of course as we eat less calories, this
is how the weight’s going to come off. Because we did a previous video, we talked
about genes, we talked about bacteria, and we talked about calories, and we worked out
through evidence-based research that calorie reduction is the way to lose weight, the most
sensible way. And protein helps to curb the appetite, which
reduces the calorie intake, which leads to weight loss. But also protein has got what we call a thermic
effect, a higher thermic effect than carbs and fats. So what we mean by thermic effect is this
is an effect that the body produces to metabolize or burn that food that it’s consuming. So when you eat protein, the thermic effect
is between 20, 30%, or even greater, which means the body needs to really step up its
metabolic rate and warm up to burn that protein. So it’s consuming the calories, 20 to 30%
of the calories of the protein be consumed with thermic effect of digesting it. Whereas with carbs, it’s only around five
or 7%, I believe, not even 10%. It’s a low percentage. So it’s very easy to overeat carbs and get
big for that reason. And for fat it’s even less. It’s like up to about one or 2%, I believe,
the thermic effect. So we know that people who eat high amounts
of protein tend to have a better thermic effect, a higher metabolic rate, and they’re going
to burn off those calories more effectively that way too. And of course they’re not always taking in
the calories, they’re not piling all these calories up, because the thermic effect’s
there. So proteins also have a very interesting way
with what they do with hormones. So high-protein load can ramp up certain hormones
and push others down. So ghrelin, or the hunger hormone, is reduced
with high protein. And the appetite, there are other hormones
here that control appetite, and they are increased, and these hormones actually help to suppress
the appetite. So cholecystokinin is one of those hormones. I think it’s made by the pancreas. And then there’s the… we’ve got the… is
it the protein… what do we call it here, the protein peptide YY. And there’s GLP-1. There’s GLP-1, PPYY and cholecystokinin. Those three hormones are involved in reducing
the appetite. So they get pumped up when protein’s consumed,
and ghrelin goes down. So the hunger’s not there anymore. The appetite gets reduced by protein intake. So it’s quite a clever system on how that
works. You don’t get quite this kind of a reaction
with these hormones when you eat carbohydrates though. You get it far more powerfully, I believe,
with protein. So as you can see, there are mechanisms behind
protein metabolism in the body, and also weight loss. But don’t forget you need fiber and you need
carbohydrates and starch in your diet as well, particularly in the bacteria, because you’re
not feeding the beneficial bacteria with meat proteins for example, or a high protein diet. The bowel does get affected a lot with protein. That’s why I’m saying it’s good to balance
this out also with plenty of resistance starches in your diet, which we’ve talked a lot about
on this channel. But proteins can certainly help you to lose
weight and to curb the appetite, and for that reason they should form a good part of your
diet. Thanks for tuning in. Click on the link if you want my free candida
report. Thank you.