Protein Diet
Some weight experts claim that a protein diet could be the fastest way to lose weight. They cite research showing protein’s ability to better satisfy hunger compared with fats or carbohydrates.
A study published in the American Journal of Clinical Nutrition revealed that participants experienced fullness, less hunger, and weight reduction when their calorie intake was modified to consist of just 20 percent fat, 30 percent protein and 50 percent carbohydrates. By observing this high protein diet and regulating their calorie consumption, the participants saw their total daily intake drop by 441 calories.
Experts believe that a high protein low carb diet coupled with regular exercise can reduce blood fats and promote tissue strength while burning fat for fuel. All these it can do without unnecessarily making dieters hungry.
Protein Diet for Maximum Weight Reduction
For men, the Recommended Dietary Allowance (RDA) for protein per day is 56 grams, while for women, it is 46 grams. While many Americans meet these RDA levels, they may have difficulty consuming more protein so that it accounts for 35 percent of their calorie intake.
Experts suggest that to realize maximum weight loss from such a diet, dieters should take about 120 grams of protein daily. But such an increase should be implemented gradually over a one-week period.
For your own well-being, make sure to consult your doctor on what types of food make for an ideal protein diet. You can even ask him or her to devise a suitable protein diet plan, if one is deemed safe for you.
The Best Protein Sources
A calorie-controlled, high protein diet must consist of lean and low-fat protein sources at every meal. Complement them with healthy carbs such as fruits, vegetables, and whole grains as well as good fats sources like nuts, seeds, olives, oils, fish, and avocado.
Keep in mind though that not all protein are good for your health. Select nutrients-rich protein sources that are low in fat and calories. Examples are lean meats, beans, soy, and low-fat dairy, all of which you should include in your protein diet.
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