Weight loss is not always the goal when it comes to living a balanced lifestyle, but making some dietary changes is a way to help you lose weight in a healthy way. But why not follow science instead of following a trendy diet? In which case, is simply eating more protein better for weight loss?
Protein is a major nutrient that plays an important role in the health and normal functioning of our body. Studies show that it also helps keep us full longer and may play a role in successful weight loss.
Here’s how protein can help you lose weight, where you can get the best source of protein from your diet, and other tips for sustainable weight loss. In the meantime, please see the guide. The best protein powder To reach out to you. Do you like to drink protein in the form of a shake? We’ve also put together the best protein shakers.
How is protein involved in weight loss?
Protein is an important major nutrient that plays many important roles in the body. It helps us during muscle recovery and contributes to the structure of our tissues and the functioning of our general body. Everyone needs protein in their diet to stay healthy.
“Protein is important as a component of the body because it helps maintain muscle mass,” said a nutritionist. Jinhwan Banna.. “It also has many other functions in the body, which is important for weight loss as it helps you feel full and therefore avoids overeating.”
But how does protein contribute to weight loss?Well, according to a review of the study published in Endocrinology FrontierA protein-rich diet helps us stay full longer, use more energy, build lean muscle mass, and maintain weight loss for longer periods of time.
In one study published in American Journal of Clinical NutritionResearchers have found that a high-protein diet can lead to higher energy expenditure and therefore more weight loss. “Our study has demonstrated that different responses can be elicited in energy metabolism from different diets with the same calorie count,” said the co-author of the study.
In other words, you eat the same number of calories you are eating now, but if you increase the amount of those calories that come from protein, you may use more energy and therefore lose some weight. maybe.
Another study published in Nutrition Journal We found that eating a high-protein diet tends to eat less snacks between meals. In addition, the body finds it difficult to store protein as fat. Therefore, by eating a diet that contains more protein, you may find that your body stores less fat over time.
How Much Protein Should I Eat for Weight Loss?
The recommended amount of protein for weight loss has not been determined, but eating about 1.8-2.9 g of protein per kilogram per day will improve people’s feelings of fullness and lead to a healthy diet and weight loss over time. It has been shown to contribute.Review published in Nutrients..
This range is slightly above the government’s recommended protein intake. For the average person, 0.8g per kilogram per day is usually sufficient. For those who exercise regularly, the recommended amount increases to 1.2-1.7g per kilogram.
Instead, try replacing processed foods and excess carbohydrates and fats with protein-rich foods to slowly increase your protein intake.
Would you like to eat too much protein?
It’s important not to overdo it with a protein-rich diet.when you eat Too much proteinSide effects can include bad breath, constipation, diarrhea, dehydration, and even more serious health conditions.
“Overeating can result in a nutrient-deficient diet, as it may not contain many other foods you need, such as fruits and vegetables, and healthy fat sources such as olive oil. “Banna says. “Our body needs the nutrients found in the foods of all food groups. Excessive protein intake may not allow us to get all of these nutrients in the right amount.”
Always consult your doctor before starting a new diet to avoid excessive protein intake.
What are the best high-protein foods for weight loss?
Many of us quickly associate protein with meat, but there are many sources of protein that are also suitable for vegans and vegetarians.
“We need to change the protein source,” says Banna. “If you eat animal foods as a source of omega 3 fats, fish may be included in your diet. Plant-based protein sources such as beans and tofu are also a healthy part of your diet. Poultry is also good protein. It is a source of meat and may also contain lean meat sparingly. “
Here are some high-protein foods to try.
- Meat: beef, pork, mutton, veal
- Poultry: chicken, ducks, turkey
- Fish: salmon, haddock, shrimp, mussels
- egg
- milk
- Yogurt
- cheese
- beans
- lentil
- seed
- nuts
- Chickpea
- Tofu
Looking for more information on how to lose weight by changing what you eat?Check out the guide above How to follow a vegan diet for weight loss When How to Follow a Mediterranean Diet for Weight Loss..
Other Tips for Successful Weight Loss
Changing your diet is not the only way to lose weight. It is also important to make other lifestyle adjustments to reach the healthiest weight for your body shape. Expert recommendations include:
- Exercise frequently: Applied Physiology Journal It suggests that the combination of aerobic exercise and strength training is optimal.
- Continue hydration: Do not confuse thirst with hunger. Try drinking a glass of water before reaching for a treat.
- Eat a balanced diet filled with fruits and vegetables (and some proteins), not processed foods.
- Get enough sleep.
- Eating without meals on a regular basis can lead to unhealthy snacks and an ineffective digestive system
Obesity can cause many health problems, but it is important to remember that everyone has a unique body shape and natural weight. Therefore, do not confuse being thin with being healthy.
If you and your doctor agree that losing weight is healthy, it may be beneficial to discuss increasing your protein intake. Remember to continue eating other important foods such as fruits and vegetables to maintain your health and fitness.
This article is for informational purposes only and is not intended to provide medical advice.
