Weight loss: Eating more of one food group can give ‘bigger’ results – ‘Feel full up’

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Just because Christmas is around the corner, it doesn’t mean you can’t lose a few pounds between now and then. Express.co.uk spoke to James Collier, Co-Founder and Head of Sustainable Nutrition at Huel about the diet you should be eating if you’re looking to lose weight. He also spoke about the benefits of adding the right amount of protein in your diet in order to see better results. 

Discover Huel and shop products here.

What is your advice for anyone looking to lose weight? 

“Obvious things are junk and overly processed foods in too high quantities,” James began. 

“These foods are high in sugar, low in nutrients, they cause the surge in the blood sugar level, which maybe satisfies you for a short period of time, but half an hour later, you’re going to want them again. 

“Also, our brains are bombarded with food cues all over the place. 

“We’ve only got to look at the cupboards for several different foods, or in a supermarket there’s mountains of food there.

“It’s been shown that dopamine – a neurotransmitter that sort of motivates us – is stimulated when we see lots of different types of food. 

“So eat great tasting foods but limit the amount of foods that are available to you at one time,” he added. 

Huel explains the benefits of their protein products

What are the benefits of a high protein diet on weight loss? 

“Looking to lose weight is primarily about not eating too much, eating the right sort of food and doing plenty of exercise – that’s paramount to anything,” James explained. 

“But high protein, not necessarily a high protein diet, but a good amount of protein, can help you feel full up. 

“And there’s good science to back this up; there was a really cool 2016 meta analysis, where the study looked at a bunch of other studies in the same area and puts together this really strong scientific data, [which] showed that higher protein portions were more filling than carbs or fats. 

“The reason for this is when food hits the you’re upper part of your lower intestine, so, if you haven’t eaten for a while [eg fasted overnight] and have you have some food [breakfast], the first bit of it goes to the stomach quite quickly – because there’s nothing there,” he continued. 

“As soon as it hits the upper part of the lower intestine, a little chemical is released that tells our brains that we don’t need to eat too much. 

“And it’s been shown that protein has a bigger effect on this chemical than carbs or fat. 

“Proteins been shown to be able to keep you full and you start having protein in a meal rather than a load of carbs, you’re more likely to feel full,” James said. 

Huel’s 10 reasons why you need protein in your diet: 

1. Energy 

2. Fills you up 

3. Enzymes 

4. Hormones 

5. Transport and storage 

6. Immune function 

7. Balancing fluid 

8. pH balance 

9. Structure and motion

10. Would healing, repair and adaptation 

How much protein do you need? 

The recommended daily amount of protein for a sedentary individual is about 50g protein per day (or more specifically 0.8g protein per kilogram of body weight per day (/kg BW/d).

However, if you are a more active person you’ll most likely require a greater amount of protein, between 1.2-2.0 g/kg BW/d, to support metabolic adaptations and repair and remodel skeletal muscle tissue.

The specific amount of protein will depend on training modality, duration and volume of exercise. 

What is Huel? 

“Huel is nutritionally complete food in a convenient form that contains all essential nutrients,” James explained. 

Discover Huel and shop products here.

Huel’s high protein, low calorie products: 

Their Huel Complete Protein is a nutritionally complete plant-based high-protein snack that contains more essential amino acids (EAAs) per gram than whey protein. It’s made from sustainably sourced, high-quality, animal-free ingredients: hemp, faba, and pea protein.

It contains 20g of protein with 105 calories per serving. 

There are five flavours available and one unflavoured and unseated. 

Discover Huel and shop products here.

James Collier is a Registered Nutritionist, Co-Founder and Head of Sustainable Nutrition at world leading nutritionally complete food brand Huel. With 27 years’ experience in nutrition, James is the creator of the Huel formula that provides 26 essential vitamins and minerals, protein, essential fats, carbs, fibre and phytonutrients the body needs.   

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