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.