Weight loss is a significant concern for most people in the contemporary world. While the kind of lives most of us live demands us to be fit we, on the other hand, put on excess weight due to sedentary lifestyles and wrong food habits. However, weight loss is not very hard. The simplest way to prevent that is eat right, restrict junk food intake and move more.
We can find various food sources for weight loss. For example, using collagen for weight loss is a buzzword on the internet. Collagen is a protein molecule present in our body. Also, several parts of our body, like tendons, ligaments, skin, and muscles, contain this molecule. 30% of the total protein in our body comes from it. In food, collagen is found only in animal flesh and fish. Before moving on to weight loss, let us understand what collagen is and how it affects our body.
Collagen is a kind of protein that plays vital functions in our body. It is responsible for giving our skin structure and bolstering our bones. In addition, various activities inside our body depend on collagen. It includes tissue repair, immune response, cellular communication within the body, and cellular migration, a process necessary for tissue maintenance.
This protein molecule may indirectly help with your weight loss. It increases satiety and regulates fat metabolism, increasing the effect of resistance training on muscle mass. However, there has been minimal research on the association between collagen and weight loss.
Types of Collagen
Collagen is the most widely found protein in animals. There are 28 different forms of collagen in the human body. Five of them 28 get used more frequently in supplements. These five common varieties of collagen are very different in terms of shapes and origins. Due to these differences, they contribute to various causes and also have other potential advantages.
The five widely used collagen are as follows:
Type I Collagen
It is the most common kind of collagen present in our body. It is located in the dermis, just below the skin’s surface, and makes up 90% of the body’s collagen reserves. Due to its many potential advantages, type I collagen can be found in most supplement varieties.
Membranes like eggshells contain type I collagen. Type I collagen may promote the nucleation and growth of bone mineral crystals. Some people take collagen Type I as a supplement in addition to their healthy lifestyle choices to maintain healthy hair, nails, and skin.
Type II Collagen
Marine and poultry products both include type II collagen. However, there is little current research on the effectiveness of type II collagen. Initial trials on individuals with knee osteoarthritis indicated pain reduction when type II collagen got provided. In addition, type II collagen is less compactly packed than type I collagen. Therefore, the body might break down and absorb type II collagen better.
There has to be more research on benefits such as a healthy joint inflammation response, the regeneration of damaged joint cartilage, and improvements in range of motion. In addition, people allergic to poultry or fish should consult their doctor before taking anything containing type II Collagen.
Type III Collagen
The second most prevalent kind of collagen in the body naturally is type III. Due to its unique alpha chain, this kind differs from the others. The alpha chains in the other forms of collagen are numerous. Type III collagen is assumed to support the uterus, muscles, blood vessels, and the gut alongside 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 however it sees fit. Therefore, using a specific collagen supplement to target a particular body section may not always be helpful.
Type V Collagen
The cornea contains type V collagen naturally, which helps regulate the size of collagen fibres to enhance light transmission. For the best fibrillary production and tissue quality in the human body, this type of collagen naturally collaborates with types I & III. The interstitial matrix of muscles, the liver, the lungs, and the placenta are all supported by type V collagen, as are the bone matrix, corneal stroma, and other tissues. Research on type V collagen supplements has shown promising findings, including possible advantages for cell membranes, the tissue in the placenta, and eye health.
Type X Collagen
Type X collagen, vital for bone development, can be found in joint cartilages. It is collagen that forms networks and may offer a chance to spot significant diseases. In addition, those with greater levels of type X collagen are more likely to have rheumatic illnesses that damage the bone and cartilage.
According to the claims made by collagen supplements, type X collagen may get utilised to speed up the healing process after limb injuries and fractured bones. However, current research can demonstrate that type X collagen is naturally present in the body and is responsible for bone production.
The HealthifyMe Note
There are various food sources and supplements available for collagen. Naturally produced things are always better than supplements; therefore, choose food sources that will form collagen as much as possible. However, before taking any collagen supplements, make sure to consult with your physician. They will recommend you the correct supplement dosage and brand. Moreover, avoid taking collagen supplements if you have fish allergies or chronic diseases.
Collagen and Weight Loss
Foods that form collagen and supplements can help with weight loss in various ways. Consuming foods high in collagen enables you to feel satisfied. It could help with weight loss because it decreases hunger. Additionally, it shows that it inhibits hunger hormones.
Consuming protein helps people lose weight. The role of protein in thermogenesis, which affects satiety and energy expenditure, is well known. Moreover, gaining muscle is a crucial part of losing weight. Muscles burn more calories at rest, boosting total caloric expenditure. Collagen peptides have also diminished fat cells and weight gain in rats in a few in-vivo experiments.
A daily collagen intake of 2.5–15 grams seems safe and beneficial. However, collagen is no magic pill for weight loss. In addition, you may have unsatisfactory weight loss results if you do not combine it with appropriate physical activities and a calorie deficit diet.
Sources of Collagen for Weight Loss
Here are some food products that will help increase collagen levels in your body and assist in weight reduction.
- Berries- Citrus fruits typically receive the most attention for their high vitamin C content. Berries are a fantastic source of collagen as well. Strawberries contain more vitamin C per ounce than oranges. Blackberries, blueberries, and raspberries will also give your body a good amount of vitamin C.
- Beans- These are part of a high-protein diet that frequently includes the amino acids required to produce collagen. Many are high in copper, another nutrient needed for forming collagen.
- Cashew- Cashews are full of zinc and copper. Both these components are crucial for collagen production within the body. They are also very filling and will make a good snack.
- Bell Pepper- Add some red bell peppers to your salad or sandwich. This vegetable with high levels of vitamin C contains capsaicin, an anti-inflammatory substance that may help prevent ageing symptoms.
- Tomato- One medium tomato can give up to roughly 30% of this crucial component for collagen. It is an irreplaceable source of vitamin C. Large quantities of antioxidants for skin support are also present in tomatoes.
- Leafy Green Vegetables- We have all heard that we should eat more green leafy vegetables, which is true. Green vegetables have a large amount of chlorophyll present. This chlorophyll is known for its antioxidant properties.
- Chicken- A lot of collagen supplements gets derived from chicken. Chicken has a sizeable connective tissue, which shows the presence of collagen.
- Egg Whites- As we all know, egg whites contain a lot of protein. Collagen is one of the types of protein present in egg whites.
- Fish and Shellfish- Fish is a common source of collagen extraction. It has many benefits, along with improving your eye health.
The HealthifyMe Note
Collagen’s primary role is to boost skin health. Its role in weight loss is still unclear, with the lack of sufficient evidence. However, many individuals have benefitted from consuming collagen or its food sources and ensured that it aids in shedding some extra pounds. Health professionals and nutritionists inform that a specific dietary item will only help with weight loss if adequately incorporated into the calorie deficit diet plan. Multiple studies show that a 2.5-15 gram daily dose of collagen appears safe and effective.
Collagen has numerous benefits. Its hunger-crushing abilities are well known for weight loss. Its unique amino acid profile promotes lean body mass. Moreover, it supports your gut health. But it is also critical to see if you are taking suitable amounts of collagen, as too much of it can derail you from your goals. Like everything else, collagen will only help you lose weight if combined with a healthy diet and steady exercise.