Dieting is an important phase in weight loss. Choosing healthy meals can be very tasking and difficult, especially if one is determined in picking the best diet for weight loss.
Foods rich in protein have been discovered to be the best diet for weight loss and this is because protein is the sole vital nutrient for weight loss and a better looking body. A high protein intake boosts metabolism, reduces appetite and changes several weight-regulating hormones. Protein can help you lose weight and belly fat, and it works via several different mechanisms.
SEE ALSO : CARRY A SNACKABLE PROTEIN SOURCE
The first mechanism is that high-protein foods take more work and time to digest, metabolize, and use, which means you burn more calories processing them. Having protein in your meal slows down digestion, making us more satisfied and less likely to go back for more food for a reasonable amount of time. If this happens over the course of multiple days your calorie savings can help with weight loss. Also, protein-rich foods take a longer time to leave your stomach, so you feel full sooner and for a longer amount of time. The collective effect has obvious benefits for anyone who is watching their weight.
In a study published in Nutrition Metabolism, it was discovered that dieters who increased their protein intake to 30 percent of their diet ate nearly 450 fewer calories a day and lost about 11 pounds over the 12-week study without employing any other dietary measures.
A high protein intake actually boosts levels of the satiety hormones GLP-1, peptide YY and cholecystokinin, while reducing your levels of ghrelin, the hunger hormone. This leads to a major reduction in hunger and is the main reason protein helps you lose weight. It can make you eat fewer calories spontaneously.
Dieticians have educated us on the “thermic effect of food” (TEF), which is the energy we use to digest food into small, absorbable components. Protein has a higher TEF compared to carbs and fat meaning you’re actually burning more calories to process protein than to process the other two.
It may be surprising, but it is a scientific fact that your body cannot effectively burn and use fat as energy if it doesn’t have help from either carbohydrate or protein. As you are losing weight, your body loses both muscle and fat. Having adequate protein coming in from your food fuels via each meal promotes fat burning while preserving calorie-burning lean muscle.
While high-protein diets can help with fast weight loss, those that are low in carbohydrates are not recommended in the long term. To help achieve and maintain a healthy weight, it's important to combine sensible portions of good quality, lean protein with low-GI carbohydrates in every meal. That said, the first-rate rule to losing weight still comes down to energy balance: kilojoules-in versus kilojoules-out. So how much you're eating and exercising matters too. One important thing to realize is eating more protein alone won’t necessarily help you shed excess weight in a healthy way. When consumed in excessive amounts it can still lead to weight gain much like eating excess carbs or fat would, and could put unnecessary strain on the kidneys over a long period of time.
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