High-Protein Diets are the Future for Weight Loss

November 12, 2012

High-Protein Diets are the Future for Weight Loss

In recent years a very popular way to lose some weight is by starting a protein diet. One of the reasons for this is research has come to light suggesting that protein makes you feel fuller than both carbs and fats. A study, which involved participants controlling their own calorie in take, by reducing fat to 20% of their calories and protein increased to 30% with the remainder allowing for carbohydrates. Results showed participants lost weight, felt less hungry and felt more satisfied. The Journal of Nutrition published another study in which a high-protein diet and regular exercise resulted in better blood fat levels and greater fat and weight loss. Researchers also believe that appetite and calorie in take can be controlled easier and better by people who stick to a high-protein diet. Medical experts, scientists and researchers alike often recommend regular exercise combined with a high protein diet with a moderate amount of carbs. One reason for this is that protein seems to make you feel fuller quicker and for longer. Therefore, dieters can concentrate on exercising to reduce blood fats and burn their fat to be converted to fuel without getting distracted by constant hunger. One-reason researchers have suggested as to why protein might make you feel full is that when you eat a high-protein diet; your brain doesn’t receive as many appetite-stimulating hormones as it normally would. This theory has not yet been confirmed, however. It may also be connected with eating less carbs or something to do with the combination of the two effecting brain chemistry.

Protein is essential for our body to function for a number of reasons. It is needed for the make up of cells including muscle and bone, and is needed for growth and immunity. It is recommended that between 10-35% of calorie in take should be protein, although there is no research that says too much protein can be bad for you.

Each individual will experience different results and affects of a diet but the basic principal to eat fewer calories than you burn is the point to remember. If you tend to eat all of the time and are finding it hard to cut down on the calories, try splitting your meals in to four or five smaller meals and try to resist eating in the evening. Add protein to your diet slowly over a week or so. Although high-protein diets are great it’s important to make sure you are still getting enough carbohydrates and fats. Some examples of healthy carbs and fats include fruits, vegetables and whole grains, fish, avocado, nuts, nuts, seeds and oils.

There are loads of simple ways that you can add protein to your diet without making any major life changes. Yoghurt is a great snack food that you grab any time of the day wherever you may be. Yoghurt is particularly great after a work out to give you a calorie boost. Adding extra milk to your cereal or oatmeal every breakfast time will give you extra protein without you even noticing. Hard-boiled eggs, fat-free mozzarella cheese and edamame beans are all easy and high-protein snacks. Smoked salmon and round or tenderloin cuts of meat both make great and delicious meals.

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