July 1, 2013

About Following a High-Protein Diet for Weight Loss

Though there certainly many effective diets out there, it seems that most of them follow the logic which states that the less you eat and the more you move, the faster the weight loss process will go. Though that is undoubtedly true, many people tend to confuse the concepts of losing weight and getting into a healthy shape.

Many diets which force you to make drastic cutbacks on your food end up depriving you of countless important nutrients your body needs to function. Thankfully, there are healthier ways of losing weight, and surprisingly, one of them is following a high-protein diet.

How we Know High-Protein Diets for Weight Loss Work

To begin with, unlike for most diets out there, high-protein ones actually have clinical studies backing them up. These studies have suggested that protein can satiate your hunger with much greater efficiency than both fats and carbs. In other words, protein is much more effective at helping you fight back against hunger.

High-Protein Diet for Weight Loss
The American Journal of Clinical Nutrition has provided some very interesting results in their study, and here’s a brief summary of how it went down. Two groups of people were selected, with the two being given the same diet except for a few differences. One group would have meals where the calories consist of 20% fat, 30% protein and 50% carbs, instead of the other one which had most of its calories concentrated in fat and carbs.

The results indicated that the people who ate more protein reported feeling more satisfied with their meals, less hungry for longer periods of time, and a certain amount of lost weight. The Journal of Nutrition determined that if combined with exercising, a high-protein diet could not only be effective at helping you lose weight, but it can also balance your fat levels.

Knowing How much Protein to Eat

Naturally, before building up your diet plan it is important to know how much protein you ought to eat in the first place to ensure the proper growth and development of your muscles, bones and tendons, not to mention that you also need it to maintain a strong immune system.

In any case, the Institute of Health’s Dietary Reference Intake suggests that you consume somewhere between 50 and 60 grams of protein on a daily basis (average 56g for men and 46g for women). Though there are no dangers associated with very high protein intake, it could have some impact if you have a kidney or liver-related disease.

If you want to consume protein for weight loss purposes, then it is recommended that you take about 120 grams per day, and if you aren’t already consuming this much, you should ease into it rather than suddenly eating more. If you have any kind of condition, then it is advisable that you consult with your doctor before making changes to your diet.

Good Sources of Protein

To help you get started let us dive into the topic of which foods you ought to eat while on a high-protein diet. Though we all react differently to diets depending on our bodies, it is generally advisable that you include lean and low-fat foods with plenty of protein is a way of controlling your calories. These foods are mainly in the domain of whole grains, fruits and vegetables. More precisely, you should try to include nuts, seeds, olives, fish, avocado and plant oils in your diet.

Going further, there are some food sources absurdly-rich in protein and poor in carbs and fats. These include beans, soy, low-fat dairy products and even lean meats. Your diet should be based around such foods.

A Few Tips to Boost your Protein Intake

Most diets sound very good in theory, but making them work in practice is a whole different ball game. And so, to finish off this article, I’d just like to share a few helpful tips with you on how to boost your daily protein intake without making too much effort. You can:
  • Eat smoked salmon and/or a bit of lean meat for breakfast.
  • Use fat-free mozzarella cheese as a snack.
  • Use milk instead of water for oatmeal.
  • Eat a portion or two of yogurt after your training session.
  • Hard-boiled eggs are rich in protein and very easy-to-carry snacks.
  • Edemame beans are also a rich and convenient snack for you to munch on.

Related articles:

Using Protein Shakes for Weight Loss for Proper Nutrition
Finding and Using Reliable Weight Loss Meal Plans
Three Juicing Recipes for Weight Loss to Accelerate the Process
A Few Juicing for Weight Loss Recipes to Help you Drop the Weight
A Quick Look at the Four Best Foods for Weight Loss
Three Simple Ways to Accelerate your Metabolism and Drop the Pounds
A Bit About the Healthy Weight Loss Approach
Foods to Avoid when Controlling your Hunger
A Brief Look at the Apple Cider Vinegar Weight Loss Solution
How Green Tea Can Help You with Weight Loss
Some Common Weight Loss Foods to Help you On Your Journey


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