Weight Loss Diet: Why Plant Protein Wins

Whether you're trying to get lean, bulk up, or just maintain a healthy weight, protein is key. But which type of protein should you choose: animal or plant-based? Both options have their pros and cons, so let's explore them. 

Animal proteins, like meat, eggs, and dairy, are complete proteins, meaning they contain all of the essential amino acids our bodies need. They are also generally higher in protein per serving than their plant-based counterparts. However, it's worth noting that animal proteins can also be high in saturated fats and cholesterol, which are not ideal for weight management.

On the other hand, plant-based proteins, like legumes, grains, and nuts, are generally lower in saturated fats and cholesterol, as well as being high in fibre, a key player in weight management. Protein extracts from peas, brown rice as well or a combination of both are beneficial to our weight loss plans.

Plant proteins can contribute significantly to weight loss due to their high fibre content. Fibre is not only essential for a healthy digestive system, but it also helps to keep you feeling fuller for longer, reducing the likelihood of overeating. Sometimes there is criticism that a few plant proteins do not contain all the essential amino acids but that too is now solved with the power of dual plant proteins.

Opt for a complete source

Pea protein and brown rice protein, when combined, offer a complete protein source. This means they provide all nine essential amino acids that the body cannot produce on its own. Essential amino acids are crucial for muscle growth and repair, as well as for various other bodily functions. Thus, the combination of these two proteins can be particularly beneficial for those looking to lose weight, as it can help maintain lean muscle mass while on a calorie-restricted diet.

Pea protein is rich in branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine, which are especially important for muscle growth. On the other hand, brown rice protein is high in sulfur-containing amino acids, such as cysteine and methionine, but lower in lysine. When combined, they complement each other, providing a balanced amino acid profile.

Both pea protein and brown rice protein are easily digestible, which means that the body can efficiently use the protein they provide. This is especially important for weight management, as high-quality protein can help to increase feelings of fullness, reduce hunger, and thus, potentially aid in weight loss.

How can protein ensure weight loss?

Protein plays a crucial role in weight loss due to several reasons. First, protein is more satiating than carbohydrates or fats. This means that consuming a protein-rich meal can make you feel fuller for longer, reducing the likelihood of overeating and thus aiding in weight management.

Second, protein has a higher thermic effect than other macronutrients. The thermic effect of food (TEF) is the energy required to digest, absorb, and metabolize nutrients. Protein has a TEF of around 20-30%, compared to 5-10% for carbs and 0-3% for fats. This means that your body burns more calories digesting protein than it does digesting other types of food, which can contribute to weight loss.

Third, consuming adequate amounts of protein can help preserve lean muscle mass, especially when you're in a calorie deficit for weight loss. Maintaining muscle is important for keeping your metabolic rate high, as muscle burns more calories at rest than fat. Therefore, a diet rich in protein can help you lose weight by boosting your metabolism.

There are other reasons why plant proteins win. As per NCBI, people on a plant-based diet tend to have a lower body mass index (BMI) and lower rates of obesity. People who consume plant proteins are 43% less likely to develop overweight or obesity than those who consume animal proteins.