Your unwarranted hunger, which occasionally drives you to overeat, can happen due to a number of causes. Yet, one of the main causes of this is a dietary deficit, particularly a lack of protein. You are more able to succeed and regain control over your hunger, cravings, and binge eating when your body is given the proper nutrition. But, a protein deficiency might make you feel hungry more frequently and potentially contribute to weight gain.

Science behind the link between protein deficiency and overeating

A recent study conducted by researchers at the University of Sydney has found that protein hunger may be a driving force behind overeating and obesity. The study suggests that a lack of protein in the body can trigger hunger and lead to overeating. You may end up eating foods high in unhealthy fats and sugar.

The researchers conducted a series of experiments on mice and humans and found that those who were protein-deficient were more likely to choose high-calorie foods and eat larger amounts of food in general. The researchers also found that when protein-deficient mice were given access to high-protein foods, their food intake decreased, and they lost weight.

This study highlights the importance of adequate protein intake in the diet, especially for those who are trying to manage their weight.

5 ways to fight protein deficiency

Here are 5 easy ways to increase your protein intake:

1. Eat more protein-rich food

You should include foods high in protein in your meals. Foods like eggs, fish, poultry, turkey, and other meats are the protein source for non-vegetarians. You can consume beans, tofu, soybeans, lentils, almonds, green peas, and pumpkin seeds if you’re a vegetarian. They are all great sources of protein and are easily available.

2. Snack on high-protein foods

Snacking on foods like almonds, cheese, and Greek yogurt will help you enhance your daily protein consumption for your hunger. Eating healthy snacks is a great way to reduce the risk of overeating and weight gain.

3. Use protein powder

According to Lokeshappa, protein powder is available in both plant-based and animal-based forms. A simple approach to increase your protein consumption is by mixing protein powder into smoothies or cereal. For best effects, mix protein powder with cold water and milk before drinking.

4. Opt for protein-rich breakfasts

You can feel fuller for longer if you start your day with a protein-rich breakfast like eggs or Greek yoghurt. Dalia, sprout salad, paneer bhurji, poha, chilla, and uttapam.

How to lose weight with PCOS? 7 lifestyle tips to follow

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder commonly found among women of child-bearing age. While PCOS is generally regarded as a fertility problem, there are several layers to it and there are many more problems that come with it which women suffering from PCOS endure on a daily basis. One such problem faced by women is that of weight gain. Many women who suffer from PCOS also have insulin resistance which results in the body facing difficulty to convert glucose from the blood to energy. As a result, the body needs to produce more insulin to balance sugar levels. Insulin resistance is a common cause of obesity and more than half the women who suffer from PCOS also suffer from obesity. So, the question of how to lose weight with PCOS becomes all the more relevant.

PCOS management is tough and the more obese you are, the more problems you will develop since obesity is known to further hamper your hormones and impact your fertility. It is important to keep your weight in check so that you do not suffer from any of these problems.

Tips to lose weight with PCOS:

Dr. Suhasini Inamdar, Consultant – Obstetrician & Gynaecologist, Motherhood Hospitals, Indiranagar, Bengaluru, suggests the following lifestyle habits for anyone battling PCOS.

1. Eat a balanced diet:

Refrain from the ‘one size fits all’ approach as a diet plan needs to be tailored according to your body type. Doctors recommend balancing your diet with protein, vegetables and healthy fats. Avoid foods that are rich in carbs and sugar. Try to add more fiber rich foods to your diet as it helps you feel full after a meal and is good for digestion. Add fermented food to your diet which helps in increasing metabolism and losing weight.

2. Avoid processed food:

Processed foods have added sugar which increases blood sugar levels and increase insulin resistance in your body. Research shows that women with PCOS have demonstrated greater spikes in blood sugar levels after consuming the same quantity of sugar as compared to woman who does not have PCOS. Processed foods can be convenient but are detrimental to your health.

5. Manage your cravings:

While following a diet to lose weight, it is natural to crave for something you like, which could be unhealthy for your body. However, it is important to keep your cravings in check as this could reverse the entire weight loss process and in turn result in you gaining more weight.

6. Be patient with your progress:

It takes time for women suffering from PCOS to lose weight. Be patient about your progress as it will happen gradually. Avoid making comparisons with somebody else’s weight loss journey as everybody’s body type is different.

7. Avoid self-medication

It is advisable to not self-medicate when suffering from PCOS or starting a diet or exercise without understanding the consequences that it may have on your body. It is best to speak to your gynecologist who can guide you for a PCOS diet and weight loss plan regarding the same. He/she can also refer you to a nutritionist who can chart out the best possible diet plan for you in order to amp up the entire weight loss process by ensuring that your body gets all the nutrients that it requires.

The battle to fight weight gain can seem never-ending. Ask those who are in the battlefield! Obesity has become a growing epidemic, with more and more people falling victim to it. The primary culprits behind obesity is the high consumption of high-calorie foods for a longer period, as well as lack of exercise. Sometimes, people tend to gorge on everything they serve themselves. Therefore, the best way to shed excess fat is by controlling the high-calorie food intake. You can do that once you learn how to practice portion control.