Your unreasonable hunger which sometimes causes you to overeat It can happen for many reasons. But one of the main causes is malnutrition. especially the lack of protein You will be able to succeed and control your hunger, cravings and overeating once again when your body is properly nourished. But a lack of protein can make you feel hungry more often and can lead to weight gain.
Health Shots reached out to Deepti Lokeshappa, Senior Consultant and Nutritionist and Nutritionist at Motherhood Hospitals, Indiranagar, Bengaluru, to find out why a lack of protein in your diet is causing you to overeat and how you can prevent it.
A lack of protein can lead to overeating and obesity.
Many people believe that a diet high in protein and fat can lead to weight gain. But how can it actually help you lose weight? Protein boosts many satiety hormones and reduces appetite hormones. So you won’t overeat as you will feel fuller for longer. It can also aid in weight loss. on the other hand Insufficient protein intake can lead to increased appetite. weight gain and obesity
The Science Behind the Link Between Protein Deficiency and Overeating
A recent study conducted by researchers at the University of Sydney found that protein hunger may be the driving force behind overeating and obesity. Studies suggest that a lack of protein in the body can trigger hunger and lead to overeating. You may end up eating foods that are high in unhealthy fats and sugars.
Read more: Protein is the most important nutrient. But does the amount we need change as we get older?
The researchers conducted several experiments on mice and humans. They found that those lacking in protein were more likely to choose high-calorie foods and consume larger amounts of conventional foods. The researchers also found When protein-deficient mice were fed a high-protein diet, Their food consumption will decrease. and they will lose weight.
This study underscores the importance of adequate protein intake in the diet. Especially for those who are trying to control their weight.
5 Ways to Fight Protein Deficiency
Here are 5 easy ways to increase your protein intake:
1. Eat High Protein Foods
You should include high-protein foods in your meals. Foods like eggs, fish, poultry, turkey, and other meats. It is a source of protein for non-vegetarians. You can consume nuts, tofu, soybeans, lentils, almonds, peas and pumpkin seeds. if you are vegetarian They are all good and easily available sources of protein.
2. Eat high-protein foods
Snacking on snacks like almonds, cheese, and Greek yogurt will increase your daily protein intake for hunger pangs. Eating healthy snacks is a great way to reduce your risk of overeating and weight gain.
3. Use protein powder
According to Lokeshappa, protein powders come in both plant and animal sources. An easy way to increase your protein intake is to mix a protein powder into a smoothie or cereal. for the best effect Mix protein powder with cold water and milk before drinking.
4. Choose a high-protein breakfast
You’ll feel fuller longer if you start your day with a high-protein breakfast like eggs or Greek yogurt, dalia, sprouts salad, paneer, burji, poha, shilla and uttapam.
5. Choose a protein bar or snack.
For those who are always on the go and need a quick protein boost. Protein bars and snacks are convenient alternatives. a simple way In supplementing your diet with proteins, carbohydrates, vitamins and minerals, it can in fact help curb unnecessary cravings that lead to overeating.
So ladies, be sure to include enough protein in your diet to avoid protein deficiency and its detrimental effects on hunger and weight.
