Are Proteins Good For Weight Loss?
Protein is a macronutrient that plays a key role in the health and normal functioning of our body. Studies have found that it can also help keep us full for longer, potentially playing a role in successful weight loss.
In a study published in The American Journal of Clinical Nutrition, researchers found that protein-rich diets can lead to higher energy expenditure and thus, more weight loss.
In other words, if you eat the same number of calories you eat now, but increase the amount of those calories that come from protein, you can use more energy and thus lose weight.
Another study published in the Nutrition Journal found that people tended to eat less food between meals when following a high protein diet. Plus, the body has a harder time storing protein as fat - so by eating a high-protein diet, you may find that your body stores less fat over time.
HOW MUCH PROTEIN SHOULD YOU EAT TO LOSE WEIGHT?
For an average person, 0.8 g per kilogram daily is usually enough. For people who exercise regularly, the recommended amount increases to 1.2-1.7 g per kilogram.
Try to slowly increase your protein intake by replacing processed foods or excess carbohydrates or fats with protein-rich foods.
CAN YOU EAT A LOT OF PROTEIN?
If you eat a lot of protein, side effects can include bad breath, constipation, diarrhea, dehydration and even some more serious health conditions.
WHAT ARE THE GOOD PROTEIN FOOD FOR WEIGHT LOSS?
While many of us immediately associate protein with meat, there are many protein sources suitable for vegans or vegetarians alike.
Here are some high protein foods to try:
Gums: beef, pork, lamb, beef
Poultry: chicken, duck, turkey
Fish: salmon, hawthorn, shrimp, mussels