How Protein is Good for Weight Loss | High Protein Foods for Fat Loss

Are you looking to lose weight effectively without having the craving for the food or without having the hunger for a long period of time? Then I will tell you in this video, I will be explaining you what is that one ingredient you require so which will make your whole fitness journey so easy and effortless, and you will be able to manage your hunger and you'll be able to eat more but still lose weight. So if you want to know all the details, watch this video till the end. And today I'm going to explain you what is exactly that one, one ingredient which will not only help your satiety and also how you can build your muscle much, much easier. And even you're eating higher calories, how you can lose weight is what we're going to discuss. Hi, my name is Arvind Padmaraju. I'm a fitness and lifestyle coach and In this video, we're going to talk about one of the most important ingredients you need to include whenever you are in your weight loss journey and also for the overall health. So what is that one ingredient? It's protein. So I will be explaining you how protein helps with your weight loss and which are some of the high protein foods you should include during your fat loss journey. Yes, let's get started. So the first and foremost, what exactly protein does is it increases the satiety. What is the satiety? So whenever you eat any kind of a food, your body by default, uh, digests it, and after certain point of time you start feeling hungry. So satiety level is how soon you feel hungry and how feel you satisfied is what it is, what is called as satiety. So protein has high satiety levels. when you compare to your fats and carbohydrates. This is very crucial during your weight loss because you need to reduce your calories to lose weight, right? So you have maintenance calories and you need to start eating less than your maintenance calories to lose weight. So as I explained you in the previous videos, if you did not watch, go and watch my previous videos where I've explained you how exactly you lose weight so efficiently and effortlessly. So protein is very crucial, and it will also help you to not to overeat the unhealthy snacks because of the satiety level is increasing, increased. By, by incorporating this protein in every single meal, what it happens is it is by naturally reduces your calorie intake. Okay, so make sure that you increase, you include protein in every single meal. The second important, uh, thing What happens with the protein is even you can eat higher calories, but your body consumes— body takes lesser calories. What does it mean? Protein has a high thermic effect of food. What is the thermic effect of food? Every food you eat, your body digests it, digests that food. So by default, your protein has a high calorie burn during the calorie digestion. So there, your food digestion So it is almost like 30% of your calories will go in the process of the digesting your protein. So what does it mean? For example, if you are consuming any protein source of 100 grams and which has 100 calories— I'm just giving you hypothetically— that 100 calories, when actually body takes only 70 calories, remaining 30 calories will go in the digestion of digesting that protein, which is literally higher than both carbohydrates and fats. Carbohydrates is around 10% and fats are almost negligible. Okay, so if you really wanted to eat more and still stay, uh, enjoy your fat loss journey and lose weight, make sure that you include protein in every single meal and make sure that it is part of your, um, every single meal. Okay, not only that, if you have a higher protein, it also improves your metabolism. What is the main reason? I'll tell you in the next couple of tips. The third important tip which protein does is it regulates your blood sugar levels. So what happens whenever you eat food, especially, um, the processed food or, uh, simple carbohydrate food, your blood sugar levels goes high, which can spike up and it crashes the blood sugar levels. What happens is you immediately start feeling hungry again. So because you're consuming a protein which slows down the absorption of, um, sugar into your bloodstream, you will not feel hungry, um, very often. And also you will feel more satiety, and you will have a steady energy supply to your bloodstream. Okay, so it also makes sure that your metabolism is running smoothly. It's not like you have bigger spikes where you feel hungry, you will feel mood swings and all of them. So it will also help you to do that. The fourth important thing is your cravings and snacking will automatically come down. So every single time, because if you just, just try this, that every single meal include a protein and see your cravings and again feeling hungry, and see without that, you will see a huge difference. Yes. So always make sure that you include, um, if you want to really manage your cravings and if you want to snacking, always include even in your snack snack protein, because which plays a major role, um, especially the protein. When you eat, um, proper protein-rich meal, what it does is it releases a hormone which actually suppresses your appetite and make it easier to stick to your goals of whatever that weight loss goals, during the weight loss goals, whatever the calorie limit is there. So you will be able to, um, do that. The next important thing is very, very important thing, which is not only Um, you're actually— if you want to look younger and if you want to look, uh, toned, and if you look like a better body composition, so protein also helps in muscle building. Every single time you work out, your protein goes to a breakdown, and to build that muscle, to recover that muscle, protein is very, very, very essential. So you including good sources of high protein will also help you to build muscle in If you literally have a built muscle, you're building a muscle, there are two things can happen. One thing is it will increase your overall metabolism. So what does that mean? So increasing your metabolism, meaning by default your body burns more calories to maintain your muscle. The second important thing is you look toned and stunning. You look appealing, you look amazing with a good muscle mass, you look leaner and fitter. Okay, these are the two advantages are there. So these are the 5 important things, uh, 5 important benefits you have by eating a protein, and it also makes your overall journey is much, much easier, and it also helps you in all other ways. So let's quickly recap. The first one is it increases satiety, and protein has a high thermic effect. That means it burns, uh, you— it can— even the food what you're eating, you're actually giving— it actually takes lesser calories than your fats and carbohydrates. It also regulates your bloodstream, blood sugar levels, and also it will manage— it will reduce your cravings and snacking will come down. And also it will help you in the muscle building. So how much of the protein you require on a basic level? If you are not doing any kind of a workout or anything, even you need 1 gram of your protein into your body weight. For example, if you are at 60 kgs of adult, you would minimum require 60 kgs of a 6— sorry, 60 grams of protein. Okay, and what are the some of the very good sources of the protein? Is in the non-veg, you can have chicken, you can have eggs, you can have meat. All of those things comes under— even fish, all of this comes under good protein sources. In case of non— in case of vegetarian, you have lentils, you have soya, soya beans, and then you have paneer. Also, it has a more fat content, but it still has a protein. And then you have all kind of pulses, and then you have beans, um, black bean, kidney bean, all that. And also you have other sources like curd, yogurt, all kind of cheese. All of these kind has a protein. So what is most important, make sure that you minimum hitting 1 gram. If you are working out, if you are a little more active, or if you are hitting gym most of the times, at least take this 1 gram to 1.2 to 1.6 grams minimum is required for you to have it. Okay, so hope this is useful. So protein is very, very essential. So don't do mistakes, uh, most of the times going on crazy diets. So one thing which you don't need to miss during your whole weight loss journey is making sure that you're hitting a minimum requirement of protein because Otherwise, what happens? It has a lot of other challenges, and all these benefits you're going to get it, you can literally enjoy your whole journey. Okay, so hope this video is very, very useful, and if it is very useful, let me know what is the one step you're going to take from now on. Okay, and if you're really new to our channel, please click on the subscribe button and also click on the bell icon. You will be notified when I post my new video. And if you really, really, really want to Practice every single day, 15 to 20 minutes. Work on your mindset, work on your energy, and work on your physical fitness. Then I am do— I do a 30 days challenge which is called as Daily Warrior Practice. The link is below. I'm going to give you a 7 days free. You can try the 7 days free and see how do you feel. What I can guarantee you is you can multiply your energy on, on mind, body, and soul level, at least 10x of what you're feeling. If you really wanted to try that, link is in the— link is in the description, and I want you to try it. I do it every Monday to Friday for 30 days, next 30 days. It's a 30 days challenge, and I want you to make use of it. Okay, so one thing I want to tell you is focus on your health. Your health is your priority. No one is come— no one is going to come and do it for you. The health is real wealth. If you really wanted to succeed in every part of your life, the center point of your life is health. So focus on that. And with that, I'm signing off. I'll see you with one more new video. Take care, love you all. And if you think that this video is useful for anyone, please share it with 3 people. Let the— spread the knowledge and do it in a right scientific and most, uh, easiest way so that you can maintain whatever your weight or lost or your health for rest of your life. Take care, guys. Bye-bye.