Weight loss is a major concern for most people in the modern world. While the kind of life that most of us lead requires us to be fit, on the other hand we gain extra weight due to sedentary lifestyles and wrong eating habits. However, losing weight is not very difficult. The simplest way to prevent this is to eat right, limit junk food and move more.
We can find different food sources for weight loss. For example, using collagen for weight loss is a buzzword on the internet. Collagen is a protein molecule found in our bodies. Also, several parts of our bodies, such as tendons, ligaments, skin, and muscles, contain this molecule. 30% of the total protein in our bodies comes from it. In food, collagen is found only in the meat of animals and fish. Before moving on to weight loss, let’s understand what collagen is and how it affects our bodies.
Collagen is a type of protein that plays vital functions in the body. It is responsible for giving our skin structure and strengthening our bones. In addition, various activities within our bodies depend on collagen. It includes tissue repair, immune response, cellular communication within the body, and cell migration, a process necessary for tissue maintenance.
This protein molecule may indirectly help you lose weight. Increases the feeling of satiety and regulates fat metabolism, increases the effect of resistance training on muscle mass. However, there has been little research on the relationship between collagen and weight loss.
types of collagen
Collagen is the most prevalent protein in animals. There are 28 different types of collagen in the human body. Five of them 28 are used frequently in dietary supplements. These five common types of collagen are very different in terms of forms and origins. Because of these differences, they contribute to various causes and also have other potential advantages.
The five widely used types of collagen are as follows:
Type I collagen
It is the most common type of collagen found in our bodies. It is located in the dermis, just below the surface of the skin, and makes up 90% of the body’s collagen reserve. Due to its many potential advantages, type 1 collagen can be found in most types of supplements.
Membranes such as eggshells contain type I collagen. Type I collagen may promote nucleation and growth of bone mineral crystals. Some people take type 1 collagen as a supplement in addition to their healthy lifestyle choices to maintain healthy hair, nails, and skin.
Type II collagen
Both marine and poultry products include type II collagen. However, there is little current research on the effectiveness of type II collagen. Preliminary trials in individuals with knee osteoarthritis indicated a reduction in pain when type II collagen was provided. In addition, type II collagen is less compacted than type I collagen. Therefore, the body may break down and absorb type II collagen better.
More research needs to be done on benefits such as a healthy response to arthritis, regeneration of damaged joint cartilage, and improved range of motion. Additionally, people who are allergic to poultry or fish should consult a doctor before consuming anything containing type II collagen.
Type III collagen
The second most common type of collagen in the body naturally is type III. Due to the unique alpha chain, this species differs from the others. The alpha chains in other forms of collagen are numerous. Type III collagen is hypothesized to support the uterus, muscles, blood vessels, and intestines along with type I collagen. The most common source of type III collagen is bovine products.
Some studies suggest that the body may use type III collagen to combat inflammatory disorders. In addition, your body uses amino acids as it sees fit. Therefore, using a specific collagen supplement to target a specific section of the body may not always be beneficial.
Type V Collagen
The cornea naturally contains type V collagen, which helps regulate the size of the collagen fibers to enhance light transmission. For optimum fibrous production and tissue quality in the human body, this type of collagen naturally cooperates with types I and III. The interstitial matrix of muscle, liver, lungs, and placenta is all supported by type V collagen, as well as bone matrix, corneal stroma, and other tissues. Research on type V collagen supplementation has shown promising results, including potential benefits for cell membranes and tissues in the placenta and eye health.
Type X Collagen
Type X collagen, which is vital for bone growth, can be found in the cartilage of the joint. Collagen is what forms networks and may provide an opportunity to detect important diseases. Additionally, those with higher levels of type X collagen are more likely to develop rheumatic diseases that damage bone and cartilage.
According to claims made by collagen supplements, type X collagen may be used to speed up the healing process after limb injuries and bone fractures. However, current research can show that type X collagen is naturally present in the body and is responsible for bone production.
There are many food sources and supplements available for collagen. Things that are naturally produced are always better than supplements; Therefore, choose food sources that will form collagen as much as possible. However, before taking any collagen supplement, be sure to consult your doctor. They will recommend the correct supplement dosage and brand. Furthermore, avoid taking collagen supplements if you have a fish allergy or chronic diseases.
Collagen and weight loss
Collagen-forming foods and supplements can aid weight loss in various ways. Consuming foods rich in collagen enables you to feel satisfied. It can help in weight loss as it reduces hunger. Plus, it’s shown to suppress hunger hormones.
Eating protein helps people lose weight. The role of protein in thermogenesis, which influences satiety and energy expenditure, is well known. Moreover, gaining muscle is an essential part of losing weight. Muscle burns more calories at rest, which increases total calorie expenditure. Collagen peptides also reduced fat cells and weight gain in mice in a few in vivo experiments.
A daily intake of 2.5 to 15 grams of collagen appears to be safe and beneficial. However, collagen is not a magic pill for weight loss. In addition, you may get unsatisfactory weight loss results if you do not combine it with proper physical activities and a diet that decreases calories.
Collagen sources for weight loss
Here are some nutritional products that will help increase collagen levels in your body and aid in weight loss.
- raspberry- Citrus fruits usually get the most attention for their high vitamin C content. Berries are a great source of collagen, too. Strawberries contain more vitamin C per ounce than oranges. Blackberries, blueberries, and raspberries also give your body a good amount of vitamin C.
- Bean- These are part of a high protein diet that often includes the amino acids needed for collagen production. Many of them are high in copper, another nutrient essential for collagen formation.
- cashew- Cashews are full of zinc and copper. Both of these components are important for collagen production within the body. It is also full of satiety and would be a good snack.
- paprika- Add some red pepper to your salad or sandwich. These vegetables that contain high levels of vitamin C contain capsaicin, an anti-inflammatory that may help prevent symptoms of aging.
- Tomatoes- One medium-sized tomato can give up about 30% of this essential component of collagen. It is an indispensable source of Vitamin C. Tomatoes also contain significant amounts of skin-supporting antioxidants.
- green leafy vegetables- We’ve all heard that we should be eating more green leafy vegetables, and it’s true. Green vegetables contain a large amount of chlorophyll. This chlorophyll is known for its antioxidant properties.
- chicken- A lot of collagen supplements are obtained from chicken. Chicken has a large connective tissue, which indicates the presence of collagen.
- Egg whites- As we all know, egg whites contain a lot of protein. Collagen is a type of protein found in egg whites.
- fish and shellfish- Fish is a popular source of collagen extract. It has many benefits, besides improving the health of your eyes.
The primary role of collagen is to promote healthy skin. Its role in weight loss remains unclear, with insufficient evidence. However, many individuals have benefited from consuming collagen or its food sources, and are sure that it helps shed some extra pounds. Health professionals and nutritionists tell that a particular nutrient will only aid in weight loss if it is adequately incorporated into a calorie deficit diet plan. Multiple studies have shown that a daily dose of 2.5 to 15 grams of collagen appears to be safe and effective.
Collagen has many benefits. Its ability to squash hunger is well known for its weight loss. Its unique amino acid profile enhances lean body mass. Moreover, it supports gut health. But it’s also important to know if you’re taking in the right amounts of collagen, as too much of it can get in the way of your goals. Like everything else, collagen will help you lose weight only if it is combined with a healthy diet and regular exercise.