Losing belly fat is a common goal among many people who seek to have a healthy and fit body. In this context, diet plays a fundamental role, and protein is considered one of the most important nutrients that contribute to achieving this goal. But, what type of protein is best for losing belly fat? In this article from Dalili Medical, we will review the different types of protein and how they affect fat loss, especially those accumulated in the abdominal area.

*Is there a specific time to eat proteins in order to burn fat?**

 

There is no scientific evidence indicating a specific time to eat proteins in order to burn fat. The most important thing is to eat adequate amounts of protein and other nutrients. Although setting meal times may help some people stick to a diet to lose weight, this may not have a significant effect on fat loss or muscle building in particular.

**Does protein help reduce belly fat?**

 

Protein is one of the essential elements that the body needs, and the required amounts vary according to several factors. Protein can effectively contribute to losing body fat, including belly fat, as protein can help in:

. **Increasing Metabolism** Protein is a nutrient that significantly increases metabolic rate compared to carbohydrates and fats. When you eat protein, your body needs more effort to digest and break it down into basic units known as amino acids, which are used in vital processes such as building and repairing tissue. The more protein you consume daily compared to carbohydrates and fats, the greater the potential benefits.

**- Building Body Muscles** Protein is an essential element in building muscle, as it helps rebuild muscle fibers that are damaged during exercise, making them stronger, more flexible and larger. Over time and with adherence to a proper training regimen, muscle mass in the body generally increases, leading to an increase in the metabolic rate (BMR).

**- Getting Rid of Sagging Belly** Building body muscles, including abdominal muscles, helps tighten sagging that may appear around the abdominal area. Some people may confuse between fat and excess sagging, which may give an undesirable appearance. One of the easiest ways to get rid of these sagging is to eat enough protein and do abdominal exercises, which help build abdominal muscles and tighten sagging skin.

**Protein composition** Amino acids are the basic units that make up proteins. The type and arrangement of amino acids determine the structure, function, and properties of the protein. There are more than 100 amino acids in nature, but the proteins produced in the body consist of only 20 types of these acids. Among these acids, there is a group known as essential amino acids, which the human body cannot manufacture and must be obtained from food. These acids include:

- Histidine

- Isoleucine

- Phenylalanine

- Lysine

- Leucine

- Valine

- Threonine

- Tryptophan

- Methionine

Proteins that contain all essential amino acids are known as complete proteins, and proteins from animal sources are often complete. In contrast, proteins that lack some essential amino acids are called incomplete proteins, and plant-based proteins are often incomplete.

**Benefits of Protein**

Protein is an essential component of every cell in the body, playing a vital role in many vital and cellular processes. Among its most prominent benefits are:

- **Enhancing the immune system's response**: Some antibodies, which are part of the body's defenses against pathogens, are proteins produced by the immune system

- **Building tissue**: Protein contributes to the formation of bones, muscles, cartilage, skin, nails and hair, and helps repair damaged tissue.

- **Transporting oxygen**: The hemoglobin protein found in red blood cells transports oxygen and distributes it to various parts of the body.

- **Producing hormones**: Protein contributes to the manufacture of hormones such as insulin and growth hormone, in addition to regulating the work of these hormones during the stages of growth, puberty and cell development in children, adolescents and pregnant women.

- **Enzyme production**: This includes enzymes responsible for digesting food and forming new cells, as the process of building enzymes consumes about half of the amount of protein consumed daily.

**Recommended daily protein intake**

The body's daily protein needs are affected by several factors, including:

- Age, weight, and height.

- Level of physical activity.

- The goal of protein consumption, whether to maintain, increase, or lose current weight.

- Pregnancy in women.

The amount of protein required can be calculated in various ways, some of which depend on the total calories consumed by the individual daily, while others depend on the person's weight or age.

Here are some ways to determine the recommended amount of protein daily for different categories:

**Protein needs for children and adolescents**Based on the total calories, it is recommended that proteins constitute 10-30% of the daily calories consumed for children.

As for the daily protein needs according to age, they are as follows:

- Children from 1 to 3 years: 13 grams.

- Children 4 to 8 years: 19 grams.

- Children 9 to 13 years: 34 grams.

- Teenage girls 14 to 18 years: 46 grams.

- Teenage boys 14 to 18 years: 52 grams.

**Protein requirement for the average person**

Based on total calories consumed, it is recommended that proteins make up between 10-35% of an adult's daily calories. For example, if an adult consumes 2,000 caloriesDaily calories should come from 200-700 calories of protein.

Considering age, the average adult needs the following amounts of protein per day:

- Women aged 19 and over: 46 grams.

- Men aged 19 and over: 56 grams.

It is also recommended that adults get at least 0.8 grams of protein per kilogram of body weight per day.

**Protein needs for athletes** Athletes' daily protein needs vary depending on their level of physical activity, as follows:

- Moderately active athletes: need 1.2-1.4 grams of protein per kilogram of body weight.

- Highly active athletes: need 1.4-2.0 grams of protein per kilogram of body weight.

It is important to emphasize the need to achieve a balance between the amount of carbohydrates and protein consumed daily, especially for people who practice intensive sports. Although protein is essential for building muscle, carbohydrates are the main source of energy needed to perform strength and weightlifting exercises necessary to build muscle.

**Recommended amount of protein for some special groups**

The recommended amount of protein per day varies according to different groups, including:

- **Pregnant or breastfeeding women**: It is recommended to increase protein intake slightly, so that it is between 0.88 and 1.1 grams per kilogram of body weight per day.

- **Elderly people (65 years and older)**: It is recommended to eat between 1.0 and 1.2 grams of protein per kilogram of body weight per day, to help maintain muscle mass that may decrease with age.

- **People with liver or kidney disease**: The daily amount of protein should be reduced for this group, and a healthcare provider should be consulted to determine the appropriate and safe amount of protein.

The best sources of protein to lose belly fat?

 

**Meat and poultry:** Meat and poultry are rich sources of high-quality protein, as they contain all essential amino acids. However, it should be noted that some types of meat may contain high levels of cholesterol and saturated fat.

**Fish and seafood:** Fish and seafood are excellent sources of high-quality protein, in addition to containing omega-3 polyunsaturated fatty acids, which provide many health benefits.

**Dairy products:** Dairy products contain abundant amounts of healthy protein, such as skim milk, cheese, and yogurt. However, it should be noted that some types of low-fat yogurt and flavored milk may contain added sugar, so it is preferable to avoid eating processed cheese because it contains unnatural ingredients.

**Legumes:** Legumes are considered one of the richest sources of plant proteins, as they contain a high percentage of protein, in addition to being rich in dietary fiber that promotes a feeling of fullness for long periods. The most prominent types of legumes are: lentils, beans, green beans, chickpeas, red beans, green peas, soybeans, and peanuts.

**Nuts and seeds:** Nuts and seeds are rich sources of protein, dietary fiber, and healthy fats. So it is recommended to eat it as a snack or add it to salads.

**Whey protein:** Whey protein is one of the most popular protein supplements, and it is extracted from milk. This protein provides all the essential amino acids that the body cannot produce. A study published in The Journal of Nutrition in 2011 showed that overweight or obese adults who consumed drinks containing whey protein helped them lose more weight and body fat compared to those who consumed other types of protein or did not take any protein supplements.

Casein protein is a type of complete protein extracted from milk. It is believed that it can contribute to weight loss, due to its slow digestion and absorption in the body, which promotes feelings of fullness and satiety for longer periods compared to whey protein.

**Soy protein:** Soy protein is one of the few plant proteins that is considered complete, as it contains all the essential amino acids necessary for human health. It is also a rich source of high-quality protein, making it suitable for vegetarians and people who are intolerant to milk proteins. In addition, it is believed to help reduce appetite. Postmenopausal women who took a daily soy protein supplement helped reduce their subcutaneous fat and total abdominal fat more than those who took other types of protein.

**Egg white protein:** Egg whites are the protein in the egg, while the yolk contains essential nutrients. Egg white protein is a great alternative to dairy proteins, especially for those who don’t want to eat them or can’t tolerate them. This protein is made by drying egg whites and turning them into a powder. Egg white protein is believed to help reduce appetite, but its effect is less than that of whey and casein proteins.

Pea protein: Pea protein is a rich source of the amino acid arginine, and is a high-quality alternative to soy and dairy proteins. Many plant-based protein powders use pea protein as a main ingredient.

Rice protein: Rice protein contains trace amounts of the essential amino acid lysine.

Turkey: Turkey is an excellent source of animal protein, containing all the essential amino acids that the body needs but cannot produce. It is also a rich source of phosphorus, a mineral essential for healthy bones.
Here is information about the calories, protein and fat content of 100 grams of cooked skinless turkey (roasted):

- Calories: 159 calories.

- Protein: 29 grams.

- Fat: 3.8 grams.

Turkey meat can be used as a healthy alternative to beef, and it is characterized by the possibility of preparing it in a variety of ways such as baking and roasting. Its flavor can also be enhanced by adding some natural herbs such as rosemary and sage.

As for beef, it is one of the richest sources of protein and the least fat when choosing lean or semi-lean types. It also provides a range of important vitamins and minerals such as B vitamins, zinc and selenium.Here is information about the calories, protein and fat content of 100 grams of boneless and lean beef:

- Calories: 123 calories.

- Protein: 23.7 grams.

- Fat: 2.4 grams.

When you want to eat foods rich in protein and low in fat, it is recommended to eat chicken breasts, as they are the best choice compared to other parts of the chicken such as thighs. It is preferable to choose skinless chicken breasts to achieve maximum nutritional benefit

**Calories:** 165 calories

**Protein:** 31 grams

**Fat:** 3.57 grams

Chicken breasts can be prepared in many ways that maintain their protein content without increasing the fat in the meal, such as grilling and smoking.

**Low-fat Greek yogurt** Greek yogurt is characterized by being a rich source of protein in addition to a group of minerals and vitamins necessary for the body, such as calcium, potassium, sodium, selenium, and phosphorus. It is also available in low-fat or fat-free types.

Here are the calories, protein and fat content of one container of nonfat Greek yogurt (170 grams):

**Calories:** 100 calories

**Protein:** 17.3 grams

**Fat:** 0.663 grams

**Low-fat cheese** There are a variety of low-fat or fat-free cheeses, and among these, low-fat cottage cheese is considered one of the richest in protein. Here is the nutritional information for a serving of low-fat cottage cheese (100 grams):

- **Calories:** 82 calories

- **Protein:** 11 grams

- **Fat:** 2.3 grams

**How ​​to include protein in your diet to lose belly fat**

**Eat protein at every meal:* Try to include a source of protein at every meal, as this helps maintain satiety and energy levels throughout the day. It also helps reduce the desire to eat unhealthy snacks between meals.

Eat a protein-rich snack after exercise:

After you finish your workout, your body desperately needs protein to repair muscles and build new tissue. Eating a protein-rich snack after your workout helps achieve this goal, and also helps reduce belly fat.

Avoid overeating protein: Despite the many benefits of protein, it is important not to overeat it. The amount of protein you eat should be balanced with other nutrients such as carbohydrates and healthy fats.