38-year-old woman set out to lose 40 kg, but ended up shedding 63 kilos: know her secret

Pence shared that while her initial goal was to lose about 90 pounds or 40 kilos, she ended up losing 140 pounds which helped her overcome sleep apnea and also boosted her energy to help her work out daily.

Do you have protein in your meals? (Source: Getty Images/Thinkstock)

Can high-protein meals help you reach your weight loss goals?

Protein is essential for muscle growth, keeping you feeling full for longer, and maintaining your overall metabolic health, elaborated Saurabh Bothra, CEO and certified yoga instructor, Habuild. “But, protein isn’t the only piece of the puzzle. Sustainable weight loss comes from a combination of factors like balanced nutrition, regular exercise, good sleep, and managing stress,” said Bothra.

Our bodies require a steady supply of nutrients, particularly carbohydrates, protein, and iron, to fuel physical activity and maintain stamina. According to clinical dietitian Garima Goyal, without sufficient intake of complex carbohydrates, which are slow-burning sources of energy, and lean proteins, that aid in muscle repair and growth, our stamina and endurance can suffer. “Further, inadequate iron intake can lead to anemia, characterised by fatigue and weakness, further compromising our ability to sustain physical activity,” said Goyal.

Eating mindfully with priority to protein helps cut down cravings and refrain from eating junk food during snacking, experts urge. High carb and sugary diet triggers insulin release and makes one hungry soon. This makes people eat whatever junk food is available and binge on it leading to many metabolic disorders. “Eating 20 to 30 gram of protein each meal and making sure 40 per cent of total energy requirement in calories per day comes from protein is the ideal way to eat,” said Dr Dilip Gude, senior consultant physician, Yashoda Hospitals, Hyderabad in an earlier interaction.

Another important aspect of maintaining weight loss is being mindful of emotional eating triggers and finding healthier ways to cope with stress or negative emotions. “This could involve seeking support from friends or professionals, practicing mindfulness techniques, or engaging in stress-reducing activities like yoga or meditation. By addressing the root causes of emotional eating, individuals can better prevent unnecessary weight regain and stay on track with their health goals,” said Dr Rajiv Manek, consultant general laparoscopic, metabolic, and bariatric surgery, Wockhardt Hospitals Mira Road.

Can protein help you lose weight? (Source: Freepik)

Dr Manek added that rapid or extreme weight loss methods are often difficult to maintain in the long run and can lead to rebound weight gain. “Instead, aim for slow and steady progress by making gradual changes that you can adhere to over time. By creating healthy habits that align with your lifestyle, you’ll be more likely to maintain your weight loss success in the future,” said Dr Manek.

How much is too much protein?

There is an increased risk of kidney damage due to eating high-protein foods without monitoring. “When one opts for high-protein meals, kidneys struggle and work harder to flush out the byproducts of excess protein consumption. This can pressure kidneys over time and cause kidney stones or even kidney disease. Thus, one can require dialysis or even a kidney transplant when both kidneys are potentially damaged,” mentioned Dr Puneet Bhuwania, consultant nephrologist and transplant physician at Wockhardt Hospitals, Mira Road.

Too much protein can do more harm than good. “Apart from kidney damage, high protein diets are also associated with heart disease owing to the presence of saturated fats found in many animal-based protein sources,” said Dr Bhuwania.