In a study reported by the American Journal of Physiology a group eating a high-protein diet (one gram per kilogram of body weight) burned more fat than a group that ate the Recommended Daily Allowance (RDA) of protein. The same group that burned more fat also had an increase in metabolic rate (the number of calories your body burns each day). High protein diets can be an effective weight loss tool
You need:. .
Protein powder lean meat legumes nuts and light dairy products
Eating a High-Protein Diet
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Add protein to every meal. Some high-protein foods include fish turkey egg whites and chicken. In a normal diet the protein up to 10 to 15 percent of the daily intake but in a high-protein diet it may be between 30 and 50 percent of total food consumed.
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Consider purchasing a protein powder that can be used to make protein-rich shakes for snacks. Protein helps stave off hunger longer than carbohydrates or fats.
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The protein should be low in fat. The most weight loss occurs with high protein associated with reduced fat intake. Choose lean meats and nonprocessed protein whenever possible.
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Choose alternative sources of protein besides meat. Some of these are legumes nuts (in moderation) and light dairy products.
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Consume protein at every meal and snack you consume. When you eat carbohydrates they will burn quickly if eaten with protein.
Do aerobic activities for an hour most days of the week. Add resistance exercises at least two to three times a week. A high protein diet works best with the addition of an exercise program.
Tips and Warnings
Learn to read nutrition labels to determine the percentages of protein carbohydrates and fat in a given foodstuff. If there is no food label you can look up information about USDA nutrient data laboratory at www. needle. USDA. gov.
High-protein diets do not mean no-carbohydrate diets. Carbohydrates are necessary for blood sugar level control and energy. Not only eat protein the most effective weight loss program is to eat regularly of protein carbohydrates and fats. Just remember to constitute 30 percent of all meals protein and protein snacks between meals.