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Slimmers can choose from a long
list of diet plans when it comes to losing weight. Some may opt for the
low-carb keto, which recently saw a man lose seven incredible stones. Others
may choose to cut food off their diet, similar to Love Island host Caroline
Flack, who made a 12-week detox plan and cut sugar. Eating a high protein diet
has been proven to help accelerate weight loss results, with weight loss known
to lose more than 100 calories a day.
A study published in the National
Library of Medicine National Institutes of Health found that eating a high
protein diet can make slimmers burn between 80 and 100 calories a day.
According to Healthline.com, meat,
in particular, is a weight-loss-friendly food as it contains a lot of protein.
If dieters are on a moderate to
high carbohydrate diet, they could benefit from eating lean meats that provide
protein but are low in carbohydrates.
Why is protein good for weight loss?
Protein is an essential nutrient.
If people do not eat from their diet, their health and body composition suffer.
They are the main building blocks
of the body, used to make muscles, tendons, organs, and skin, as well as
enzymes, hormones, neurotransmitters and various small molecules that serve
many important functions.
Dietary Reference Intake (DRI) is
0.8 grams of protein per kilogram body weight or 0.36 grams per kilogram.
This equates to 56 grams per day
for the average sedentary man and 46 grams per day for the average sedentary
woman.
Protein's most important
contribution to weight loss is its ability to reduce appetite and cause a
spontaneous reduction in calorie intake.
Protein keeps you feeling much
better than fat and carbs.
Studies have shown that increasing
your protein intake to 25% of your daily calories can reduce your appetite by
60%, halve your desire for nightly snacks and cause you to lose 50 pounds (ca. 23 kg) a
week.
Another study was done on women who
increased their protein intake to 30 percent of calories. They ended up eating
441 fewer calories a day and lost 11 pounds (ca. 5 kg) in 12 weeks.
What foods are high in protein?
Protein is not just about quantity,
but the quality is very important when it comes to consuming the food group.
Animal protein provides all the
essential amino acids in the right proportion to dieters to make full use of
them.
Protein-rich foods include meat,
fish, eggs, and dairy products, which, if consumed daily, are likely to provide
an adequate level of protein.
Although meat is high in protein,
it does not mean that those without meat need to be without.
Slimmers who have opted for a vegan
or vegetarian diet can still increase their protein intake to lose weight.
One of the best sources of protein
for vegetarians and vegans is seitan, which is a wheat-based product that
contains about 25 grams of protein per 100g, making it one of the richest
vegetable protein foods.
Strictly Come to Dancing Star
Catherine Tyldesley has shrunk from size 22 to size ten after a high protein
diet.
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