Because proteins are complex molecules, the body takes longer to break them down. As a result, they are a much slower and longer-lasting source of energy than carbohydrates.
Ensuring that your diet includes lots of protein can be helpful if you're trying to lose weight because protein takes longer to digest than carbohydrates and can help you feel fuller longer, which can make reducing your calorie intake easier to achieve.
Protein generally keeps you fuller longer than carbs because it slows down digestion and promotes satiety. However, complex carbs like whole grains and vegetables also contribute to fullness by providing fiber. Balancing both protein and carbs in your diet is ideal for long-lasting satiety.
Protein foods such as chicken, fish, eggs, cheese, nuts, nut butter, pumpkin seeds, can take anywhere from 3-4 hours to be digested- much slower than carbs.
Not consuming enough carbs and protein while working out a lot can lead to fatigue, muscle loss, decreased workout performance, slower recovery, and potential compromise of your immune system. Both carbs and protein are crucial for providing energy and repairing muscle tissues after intense exercise.
“Protein takes more energy for you to digest than refined carbohydrates, and also gives your body a feeling of satiety,” says Dr. Hauser. Low-carb diets have been shown to help some people lose weight. But over the long term, too much protein and too few carbohydrates may not be the healthiest plan.
You'll Lose Water Weight
Glycogen helps your body retain water. You may also lose some salt along with the carbs you cut out. When you start to eat carbs again, the water weight comes right back. It takes 2 to 3 weeks for ketosis to rev up and start to burn fat.
If you consume too much protein then this can be converted into glucose by a process called 'gluconeogenesis'. The conversion of protein to glucose occurs as a result of the hormone, glucagon, which prevents low blood sugar and so isn't a bad thing unless you are OVER-consuming protein.
Carbohydrate food: most is changed to sugar within 1 1/2 hours after eating. Protein food: half is changed to sugar within 3-4 hours after eating. Fatty food: a small amount is changed to sugar within several hours after eating.
If you consume more protein but don't work out, you're still likely to gain weight due to increased calorie intake. However, the resulting weight gain is likely due to fat vs. added muscle mass. More muscle mass adds to overall body weight, and muscle is denser than fat.
Protein is key to setting the foundation for muscle growth, but carbohydrate intake enhances this process. Examples of carbohydrates include whole grains, fruits, vegetables, and dairy products.
Protein takes more energy to digest than carbohydrates, and therefore takes longer to process through your system. “This helps you feel satisfied longer, but more importantly, it helps keep your energy up,” she adds. Protein is found abundantly in meat, fish, poultry, dairy, beans/legumes and nuts/seeds.
High-fiber foods not only provide volume but also take longer to digest, making you feel full longer on fewer calories. Vegetables, fruits and whole grains all contain fiber. Popcorn is a good example of a high-volume, low-calorie whole grain.
Some high-protein diets limit carbs so much that you might not get enough nutrients or fiber. This can cause problems such as bad breath, headache and constipation. Some high-protein diets allow red meats, processed meats and other foods high in saturated fat. These foods may increase your risk of heart disease.
As with most diets, it is important to achieve balance. A prolonged intake of high amounts of protein at the expense of carbs has been associated with bone loss and potential kidney damage in those with existing renal issues; however, in otherwise healthy individuals, there is little evidence to this effect.
(If you're trying to lose weight, the number should be adjusted to 10-30% Carbohydrates, 40-50% Protein and 30-40% Fat.)
Consuming more protein than the body needs can cause symptoms such as intestinal discomfort, dehydration, nausea, fatigue, headaches, and more. Chronic protein overconsumption can also increase the risk of conditions such as cardiovascular disease, blood vessel disorders, liver and kidney issues, and seizures.
Several studies have shown that high protein meals and foods are more satiating than high carbohydrate or high fat meals when assessed by subjective ratings of satiety.
The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day. If you're over age 40-50.
1. Sugary Foods. Most people already think of many of the foods in this category as unhealthy treats. Candy, soft drinks, and sweet desserts such as cake, chocolate, and ice cream are all expected entries on a list of carbs to avoid to lose weight.