{"id":12384,"date":"2024-08-14T15:15:39","date_gmt":"2024-08-14T05:15:39","guid":{"rendered":"https:\/\/dev.mindforlife.org.au\/staging_test\/?p=12384"},"modified":"2024-08-14T15:16:06","modified_gmt":"2024-08-14T05:16:06","slug":"protein-the-building-block-for-weight-loss","status":"publish","type":"post","link":"https:\/\/dev.mindforlife.org.au\/staging_test\/protein-the-building-block-for-weight-loss\/","title":{"rendered":"PROTEiN: THE BUiLDiNG BLOCK FOR WEiGHT LOSS"},"content":{"rendered":"\t\t
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\u201cProtein can be used for weight loss?! That makes no sense, what\u2019s the hack?!\u201d If you remember a post earlier on how fibre can help\u00a0<\/span>with weight loss, protein is very similar!<\/span><\/p>

Let\u2019s get into the science of how protein can help with weight loss! <\/span><\/div>
WHAT iS PROTEiN? <\/span><\/div>
First, let\u2019s just jump back to a quick explanation of \u2018energy in, energy out\u2019 from the fibre blog post where all the foods we consume like\u00a0<\/span>an apple, fast food, or homemade pasta has energy and our bodies consume that energy to move, breathe, or shake a leg.\u00a0<\/span>

Table 1\u00a0<\/span>below shows how much energy is in each macronutrient.<\/span><\/div>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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PROTEiN<\/span> AND WEiGHT LOSS: MECHANiSM OF ACTiON<\/span><\/p>

For hunger, we need to look at the hunger hormone: ghrelin (Klok et al., 2007). Ghrelin is a hormone the stomach produces and\u00a0<\/span>releases to tell the brain that it\u2019s empty and it\u2019s time to eat; it tells the brain it\u2019s hungry! The higher the ghrelin, the hungrier you are\u00a0<\/span>but high protein foods had been found to lower ghrelin levels, having you feel fuller and happier (Cleveland Clinic, 2022).<\/span><\/div>
\u00a0<\/span><\/div>
Another hormone related to hunger is the gut hormone peptide YY or PYY. Research shown that PYY regulates body weight by\u00a0<\/span>reducing food intake and increasing energy expenditure (Karra et al., 2009). Studies then found that high protein intake induced\u00a0<\/span>the greatest release of PYY for satiety, or fullness (Batterham et al., 2006).\u00a0<\/span>Wrapping the science up, protein intake can make you fuller longer!<\/span>

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WHAT FOODS CONTAiN PROTEiN? <\/span><\/div>
Foods you can find protein include meat, poultry, fish, eggs, milk, cheese, legumes, nuts, and seeds. If you prefer vegan, plant-based\u00a0<\/span>foods then tofu, lentils, plant-based burger patties, meat mince and sausages are options (Byrd-Bredbenner et al., 2016). Some foods\u00a0<\/span>normally low in protein such as bread or pasta have alternate high protein variants if you are a fan of those foods and really want that\u00a0<\/span>filling protein.\u00a0<\/span>If you would like to see how much protein a product has, turn the item until you can see the Nutrition Information Panel. Packaged\u00a0<\/span>foods such as breads, pastas, meats and alternatives, any processed food, should have a table showing how much protein there is per\u00a0<\/span>serve and per 100g. When comparing items, I prefer looking at both per 100g as you can more easily see what would have more\u00a0<\/span>protein.<\/span>

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AN ACTiON PLAN: <\/span><\/div>
So we have a rough idea of how protein can help you eat less overall, so let\u2019s put that to action. Let\u2019s also combine this with fibre so\u00a0<\/span>you\u2019ll have a filling, hearty meal!<\/span><\/div>

<\/p>

CHiLLi CON CARNE RECiPE (SERVES 5 AND MY PERSONAL FAVOURiTE)<\/span><\/div>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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The above recipe is of a delicious and hearty meal I like to meal prep every few weeks. You can make your own adjustments too if <\/span>you\u2019d like! <\/span><\/p>\n

Recipe-less meals you could make include curry, fried rice, pasta, baked fish, steak, burgers, anything you feel like making!<\/span><\/p>\n

Some filling snacks you could have in your day include nuts and seeds, tinned beans or legumes, yoghurts, protein shakes, nice filling <\/span>sandwiches, any food you can safely snack on!<\/span><\/div>\n

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Overall, aiming for more protein in your meals is a great way to stay full for help with weight loss. Remember, regardless of your weight <\/span>you are beautiful so don\u2019t let that number hurt you too much<\/span><\/div>\n

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If you would like more information tailored to your lifestyle, seeking professional advice from a medical practitioner and\/or dietitian is <\/span>always recommended. <\/span><\/p><\/div>

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If you need further help, you can contact us at
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Email: info@mindforlife.org.au
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OR
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Phone: +61 449 601 425
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Psych name first then GP
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References
<\/span><\/div>\n
Batterham, R.L., Heffron, H., Kapoor, S., Chivers, J.E., Chandarana, K., Herzog, H., Le Roux, R.W., Thomas, E.L., Bell, J.D., & Withers, D.J. <\/span>(2006). <\/span><\/div>\n
Critical role for peptide YY in protein-mediated satiation and body-weight regulation. Cell Metabolism, 4(3), 223-233. https:\/\/doi.<\/span>org\/10.1016\/j.cmet.2006.08.001 <\/span><\/div>\n

<\/span><\/div>\n
Better Health Channel. (2022, January 13). <\/span><\/div>\n
Protein. https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/protein
<\/span><\/div>\n

<\/span><\/div>\n
Bryd-Bredbenner, C., Moe, G., Berning, J., & Kelley, D. (2016). Wardlaw\u2019s Perspectives in Nutrition. McGraw Hill Education.<\/span><\/div>\n

<\/span><\/div>\n
Cleveland Clinic. (2022, April 21). Ghrelin. https:\/\/my.clevelandclinic.org\/health\/body\/22804-ghrelin
<\/span><\/div>\n

<\/span><\/div>\n
Ireton-Jones, C.S. (2017). Intake: Energy. In L.K. Mahan & J.L. Raymond (Eds.),<\/span><\/div>\n
Krause\u2019s Food & The Nutrition Care Process (pp. 17-27). <\/span>Elsevier.<\/span><\/div>\n

<\/span><\/div>\n
Karra, E., Chandarana, K., & Batterham, R.L. (2009). The role of peptide YY in appetite regulation and obesity. The Journal of Physiology,
<\/span><\/div>\n
587, 19-25. https:\/\/doi.org\/ 10.1113\/jphysiol.2008.164269
<\/span><\/div>\n

<\/span><\/div>\n
Klok, D.D., Jakobsdottir, S., & Drent, M.L. (2007). The role of leptin and ghrelin in the regulation of food intake and body weight in
<\/span><\/div>\n
humans: a review. Obesity Reviews, 8(1), 21-34. https:\/\/doi.org\/10.1111\/j.1467-789X.2006.00270.x <\/span><\/div>\n

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\u201cProtein can be used for weight loss?! That makes no sense, what\u2019s the hack?!\u201d If you remember a post earlier on how fibre can help\u00a0with weight loss, protein is very […]<\/p>\n","protected":false},"author":47,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","om_disable_all_campaigns":false,"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"","ocean_second_sidebar":"","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"","ocean_custom_header_template":"","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"","ocean_menu_typo_font_family":"","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"on","ocean_gallery_id":[]},"categories":[1],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/dev.mindforlife.org.au\/staging_test\/wp-json\/wp\/v2\/posts\/12384"}],"collection":[{"href":"https:\/\/dev.mindforlife.org.au\/staging_test\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.mindforlife.org.au\/staging_test\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.mindforlife.org.au\/staging_test\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.mindforlife.org.au\/staging_test\/wp-json\/wp\/v2\/comments?post=12384"}],"version-history":[{"count":13,"href":"https:\/\/dev.mindforlife.org.au\/staging_test\/wp-json\/wp\/v2\/posts\/12384\/revisions"}],"predecessor-version":[{"id":12402,"href":"https:\/\/dev.mindforlife.org.au\/staging_test\/wp-json\/wp\/v2\/posts\/12384\/revisions\/12402"}],"wp:attachment":[{"href":"https:\/\/dev.mindforlife.org.au\/staging_test\/wp-json\/wp\/v2\/media?parent=12384"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.mindforlife.org.au\/staging_test\/wp-json\/wp\/v2\/categories?post=12384"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.mindforlife.org.au\/staging_test\/wp-json\/wp\/v2\/tags?post=12384"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}