If you’ve been eating healthy, you know that protein is an important addition to your diet. Fiber is too. However, eating protein plus fiber can be a real boon to weight loss. Whether you’re eating the two together in a main meal or as a snack, you’ll feel fuller, even if the calorie count is far lower than other meals or snacks. That feeling of satiety can help you shed extra pounds without feeling deprived and makes it far easier to shed pounds.
A diet high in protein is proven to help weight loss.
There were studies on the best way to lose weight comparing a diet high in protein or one high in fiber. While fiber was very good for people with insulin resistance and type 2 diabetes, protein won out when it came to losing the most pounds. The reason was the boost the metabolism that protein offered. A diet high in protein also filled you up and that feeling of fullness lasted longer. Protein also increases thermogenesis, that’s the heat your body makes. It takes calories to do that, so you’ll boost your metabolism with protein.
So what does fiber do for weight loss?
Fiber also makes you feel fuller. The body can’t digest it, so it provides bulk and takes up space in the stomach. Since you can’t digest fiber, there’s no calories coming from it. There are two types of fiber, soluble fiber and insoluble fiber. Insoluble fiber adds bulk, while soluble fiber does, too, but it does it differently. It absorbs liquid, turns to a gel and that gel makes you feel fuller, while slowing down digestion and releasing energy more slowly.
Why do them in combination?
You’ll get the benefit of both. Some foods are not only high in fiber, they’re also high in protein, so you don’t have to create odd combinations or work very hard to get the best results. One study shows that protein from plant sources is an excellent way to increase protein intake. Plant sources include nuts, seeds and whole grains. Luckily these are also high in fiber, so you get both of these potent weight loss food sources in one food.
- The increased protein and fiber means blood sugar levels remain more stable, so there’s fewer sudden spikes, followed by huge dips. That can prevent those sugar cravings that occur when you crash.
- If you’re exercising while you’re trying to shed pounds, the protein will help you boost your muscle development. The more muscle you have, the easier it is to lose weight, since muscle tissue requires more calories to maintain.
- Some simple snacks that combine fiber and protein include eating an apple with nut butter, a handful of nuts, Greek yogurt with berries or a slice of cheese stuffed in a celery stick.
- Based on your weight and level of activity, you need approximately 46 to 56 grams of protein each day and 25 to 35 grams of fiber.