Workout: Expert discusses different types of protein powders
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If a person is eating the right foods then weight loss will come easily and naturally and will be easy to maintain after the diet is finished. But if people find themselves struggling to lose weight, it might be because they are not eating enough of one food group that is “absolutely vital” when it comes to shedding the pounds.
Not only is protein incredibly important for weight loss but eating enough of it throughout the day is necessary for people’s overall health, too.
Research shows it can reduce cravings by 60 percent, boost metabolism and help people eat more than 400 fewer calories per day.
Quite often, health experts have found that people skimp on their protein intake for fear of becoming “too bulky”.
But it’s a long-running rumour that nutritionists continue to debunk.
Dr Courtney D’Angelo explained: “Protein is essential for weight loss because it helps shed fat and build lean muscle.
“Unfortunately, many people are eating meals that lack enough protein.
“My recommendations for buying protein sources are chicken breasts, turkey burgers, chicken sausages, fish, or a pork tenderloin,” she said.
“Most likely, after eating your protein source you’ll be less prone to eating unhealthy snacks or side dishes that are filled with high calories, sugar, processed grains and so on.”
Eating enough protein is crucial for the growth and repair of muscles.
Currently, the government guidelines for protein consumption are around 50g per day for women and 60g for men.
But Dr Michael Mosley labelled these figures “way too low”.
“You need more protein after the age of 60 because your body is less able to absorb and utilise it,” he explained.
“If you don’t get enough protein in your diet, then you will develop cravings and overeat in a largely unconscious attempt to hit critical protein targets.”
He added: “They say that we need to consume around 15 to 20 percent of our daily calories in the form of protein.
“This amounts to around 100 grams of protein if you are eating the normal 2,000 to 2,500 calories a day.”
High-protein diets are a popular choice for people looking to lose weight.
By cutting out carbohydrates, the body begins burning more fat for fuel which leads to ketosis and appetite suppression.
Foods that are high in protein and can often be found on weight loss diet plans include:
Lean meats – beef, lamb, veal, pork
Poultry – chicken, turkey, duck, goose
Fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams
Dairy products – milk, yoghurt, cheese, cottage cheese
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