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Does Protein Help One To Lose Weight? People wish to lose weight for many reasons. For instance, some women want to lose weight so that they can have children. This is because overweight might lead to infertility and problematic pregnancies. For the majority, losing weight can help avoid weight-related diseases so that they can live a long and satisfying life. Being overweight, people has a higher risk of developing many illnesses, including sleep apnea, heart disease, high blood pressure, stroke, Type-2 diabetes and even certain kinds of cancer. Though there are numerous ways to lose weight, most of them will make one feel hungry and unsatisfied. Unless the person has a very strong determination, he or she will certainly give up quickly. In reality, losing weight might not be that difficult! First, one must eat the right food! Consumption of sugars and starches (carbohydrates) should be cut down. This will lower the insulin levels so that the body will start burning fats instead of carbohydrates (carb). Lowering of insulin will also cause kidneys getting rid of excess sodium and water out of the body thus reducing unnecessary water weight. In addition, people should ensure to include a protein source, a fat source and low-carb vegetables in every meal they have. This will bring the carb intake into the range between 20 and 50 grams a day. Sources of protein include meat (beef, chicken, pork, lamb), fish and seafood (salmon, trout, shrimps, lobsters), and eggs (preferably omega-3 enriched or pastured eggs).
Eating plenty of protein has been shown to boost metabolism by 80 to 100 calories per day, meaning this allows one to burn more calories. But eating more protein may not necessarily cause one to lose weight quickly. A study presented in November 2014 at the Obesity Society Annual Meeting in Boston pointed out that eating more protein will go a long way toward ensuring the weight one carries is muscle, not fat. 16 healthy adults in the study were put on high-calorie diets composed of different amounts of protein (5 percent, 15 percent, and 25 percent) for 8 weeks. All of them ate 40 percent more calories than they actually needed to maintain their weight, and all gained similar amounts of weight. Researchers from the Pennington Biomedical Research Center found that those who were on normal- and high- protein diets (15 and 25 percent, respectively) stored 45 percent of the excess calories as muscle, and those on the low-protein diet (5 percent) stored 95 percent of the excess calories as fat. While it is not clear how protein changes the way the body stores calories, the study did suggest that protein may have a huge impact on the body-fat percentage. Since increasing muscle mass can boost metabolism, eating more protein seems logical. High protein diets can also reduce obsessive thoughts about food by 60 percent, lower desire for late-night snacking by half, and make one so full that he or she will automatically eat 441 fewer calories per day. To have a supercharged metabolism, one should have 25 to 45 percent of the calories come from protein. For example, a person on a 2000-calorie diet should have about 125 to 225 grams of protein a day. But as each gram of protein contains 4 calories, eating too much of it will still make one gain weight. To add protein to one’s diet without adding unnecessary calories, he or she might replace refined carbohydrates with high-protein, low-fat foods. In order to increase muscle mass, it is essential to combine additional protein with some sorts of resistance training like weight training. One should go to the gym 3 to 4 times a week: do a warm up, lift weights and then do some stretching. Lifting weights will help burn a few calories and prevent the metabolism from slowing down, which is a common side effect of losing weight. However, if weight lifting is not an option, one can always choose to do some easier cardio workouts such as running, jogging, swimming or walking.
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