Why eating protein is the best thing you can d0 for your metabolism

We will explain to you why eating only protein can be a strategy to take care of your health and metabolism.

We consult a nutrition to know each and everything about proteins. That is, she knows very well the processes of our body to use the different components of food and achieve, in addition to good nutrition, release energy and regulate metabolic processes. Therefore, the fact that she states that “eating only protein for dinner helps a lot” whenever I ask her about healthy strategies to take care of my metabolism, is an endorsement of success.

Why eating protein helps support metabolic health

The explanation she gives from her biochemistry angle makes complete sense for mortals like me who are not experts in the chemical composition of living beings and only know basic principles of biology. “At night, caloric expenditure is minimal, so everything we have for dinner that the body does not use will be stored in the form of fat. I recommend having protein for dinner if we want to lose weight because proteins are necessary to form new tissues.

And precisely at night our body goes into repair mode. When we eat proteins we burn a lot of energy to metabolize them, therefore, the total calories they provide us are reduced,” she explains. And she adds another maxim: “Proteins also produce a great satiating effect, which prevents us from getting up to eat again. And they also promote sleep.”

It is important to note that this recommendation to have protein dinners is not incompatible with the inclusion of vegetables at dinner. But if you want to activate your metabolism, it is preferable to include vegetables and other slow-absorbing carbohydrates at other times of the day. “Having carbohydrates for dinner is not bad, let’s not forget that vegetables are part of this food group. However, they produce less of a feeling of satiety and we need less energy to metabolize them,” she explains.

The importance of eating enough protein throughout the day

Although the Mediterranean diet essentially ensures a correct protein intake (essential for the good condition of muscle mass) due to the presence of lean meats, dairy products, fish and legumes, the reality is that sometimes we do not reach the minimum recommended intake. Above all, if vegan diets are carried out in which they depend solely on vegetable proteins.

To have references and be able to comply with the correct protein intake in our diet, We have some clues: “The daily amount of protein recommended by the WHO is between 0.8 and 1 grams per kilo of weight. That is, a person weighing 60 kilos should eat between 48 and 60 grams of protein per day. For example, a can of tuna has 25 grams; an egg 6 grams, a yogurt 8 grams and 100 g of meat have 25 grams of protein”.

How many days a week is it good to have protein for dinner?

Eating protein dinners on a sustained basis over time – as long as the rest of the meals are balanced with the correct contribution of the rest of the macronutrients such as carbohydrates and healthy fats – is a good strategy, to take care of your weight. “Indeed, it can be maintained over time without restrictions or, even, to take care of the weight, it can be done from Monday to Friday and leave the weekends free”.

Some examples of healthy protein dinners

There are many possibilities, but here are some of the ideas that the expert shares with us:

1. Scrambled eggs with beans and grilled turkey fillets.
2. Steamed cockles and salmon en papillote.
3. Baked or grilled fish with garlic.

“Other healthy options could be grilled chicken, baked or grilled white fish, seafood or eggs… they are quick and easy to cook and will not leave us hungry”. And for dessert, a sugar-free gelatin. “It is the best option,” says the expert.