Increased protein and fiber in your diet can lead to weight loss. There are a couple reasons why…
Protein is a macronutrient created by little building blocks called amino acids. These building blocks help build and repair your tissues and organs. Protein helps build and repair your bones, connective tissue, muscles, hair and nails to name a few.
Protein accompanied with regular resistance training promotes more lean body mass or lean tissue. The more lean body mass you acquire the higher your metabolism will be, burning more calories at rest therefore promoting weight loss.
Recommendations: Range is anywhere between (2.2-3g) per kg of body weight and even more if you are over the age of 50.
Soluble vs. Insoluble
Fiber is not well absorbed by the body but releases gas and very little calories. Having very little calories fiber ALSO helps you to feel full. This means you eat less essentially promoting weight loss.
Soluble fibre (oats, flaxseed, beans, apples, asparagus) absorbs water turning it to mush. The mush is then digested by bacteria in the gut. The gut bacterias job is to process waste and help produce vitamins. The bacteria also turns fiber into usable energy increasing your metabolism therefore aiding in weight loss.
Soluble fiber slows down digestion of other nutrients such as carbohydrates and also decreases fat absorption by blocking fats that would be digested and absorbed. This process aids in weight management.
Soluble fiber also helps regulate hunger hormones again causing you to eat less therefore aids in weight loss.
Insoluble fibre (seeds and skin of fruit, whole wheat bread, brown rice) does NOT absorb water. It is not digested at all because it does not turn to mush but remains unchanged as it moves through the digestive tract. It’s main benefit is to prevent constipation.
Both are needed and important. Both can help with weight management. For men 30-38g and for women 21-25g per day is recommended.
Both Protein and Fiber
Protein and fiber both have a high thermic effect of food, meaning the body essentially burns more calories to break these foods down. This increases your metabolism which can aid in weight loss.
Protein and fiber both help you feel satiated or “full” therefore causing you to eat less. Eating less with regular exercise will aid in weight loss.
I hope I have provided enough reasonable evidence for you to increase protein and fibre in your diet!