Protein is more important for weight loss than you may realize. Consuming large quantities of carbs like rice (especially white, polished rice) does not help with shedding pounds. The big question is- How do you achieve satiety while creating a negative energy balance? A healthy balanced diet which includes carbs, protein, vegetables, fruits and healthy fats in fact helps shed pounds. While exercising our body loses protein which needs to be replenished on a regular basis. Dietary protein has been shown to be helpful since amino acids act on the metabolic targets involved in satiety, energy expenditure and the sparing of Fat Free Mass, otherwise known as Lean Body Mass. Protein helps lose weight and works in different ways. (Dietary protein - its role in satiety, energetics, weight loss and health- Margriet Westerterp-Plantenga - Sofie Lemmens - Klaas Westerterp - British Journal of Nutrition Br J Nutr - 2012)

1. Calorie Saver:

Protein has the capacity of keeping you fuller for longer, automatically reducing the number of calories you eat over an extended period of time. This results in a complex chain reaction triggered by digesting proteins, which sends a signal to the brain that the satiety threshold has been reached. When you feel satisfied chances are you will not reach out for a second serving saving on calories and resulting in weight loss

2. Keeps sugars stable:

Quick digesting carbs (refined carbs) get absorbed by the blood stream sooner making you feel hungry in a short while. You reach out for a snack (generally not a healthy one) to help make up for this and add more calories to your diet. Instead, a meal or snack should contain a controlled amount of whole grain carbohydrates. Combining your carbs with a source of protein at each of your meals and snacks can help you slow down the absorption of sugar from the stomach into the bloodstream. This will keep blood sugars stable and prevent unhealthy snacking between meals.

3. More Protein = More calories burnt

Did you know that your body burns more energy while digesting protein rich foods? This is known as the Thermic Effect of Food (TEF). The TEF of protein is the highest of all macronutrients, so you burn more calories while the body processes protein. Different macronutrients have different individual TEF's. Protein's TEF is anywhere between 20-30%. Meaning that of the total protein calories you eat, 20-30% is lost in processing.

4. More Protein = More fat burnt

Sounds exciting? But this needs explanation and understanding. When you exercise your body burns both fat and muscle causing initial weight loss. However, to have depleted muscle stores is definitely not a good thing as muscle is needed to burn calories effectively. Exercise helps the body build muscle. 1 pound of muscle at rest burns more calories than 1 pound of body fat. In this way, muscle increases metabolism helping you lose weight. While exercising, if you do not have a carbohydrate rich energy source (e.g. - fruit), muscle is broken down to supply fuel to exercise. This is why your body needs protein. It serves two purposes- fuels fat burning and preserves lean muscle mass. A diet adequate in protein helps this process

5. To support all that exercise

Note the word exercise! It should be mentioned here that just boosting your dietary protein intake will not do you any good if you do not get moving and get activity into your daily routine. When consuming protein in excess amounts (and not exercising), this can lead to weight gain the same way as from fats or carbs.

However, intense exercise needs extra protein. Exercises such as strength training need a high protein snack after training as the muscle is receptive to nutrients for its growth and repair. If you are not involved in such exercises excess protein can burden the kidneys leading to problems later on.

Bottom line- A moderate increase in protein along with a balanced amount of healthy carbs and fat can promote satiety. And this coupled with sufficient amount of physical activity can help with weight loss (read fat loss!).