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Weight Lose

Weight Loss and Proteins

Research on nutrition and weight loss has uncovered a few key pieces of information on what helps people successfully win the battle of the buldge.

Firstly, we know that while exercise is important, a persons healthy eating habits likely matters more for weight loss than the hours they spend in the gym. Secondly, when it comes to dieting, there is no single best one for losing weight; many diets can work quite well as long as total calorie balance is accounted for. Thirdly, dietary protein is one of the key in a diet that increases the likelihood of someone's ability to lose weight.

What is protein?

Protein is an important macronutrient that is involved in nearly all bodily functions and processes. It plays a key role in exercise recovery and is an essential dietary nutrient for healthy living.

How much protein per day to lose weight?

If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram {73 and 1 grams per pound}. Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kg {1-1.5 grams per pound} if aiming for weight loss.

What are the benefits of protein in weight loss?

There are many benefits to dietary protein, there are four main areas that have direct effects on weight loss:

1. Satiety

2. Lean mass

3. Thermic effects of food

4. Storage as body fat

Protein helps you feel full longer

Protein is the most statiating of all macronutrients. For example, in one study, high protein snacks allowed people to go longer between eating and also caused them to eat less at subsequent meals

Protein preserves lean body mass

One study compared the effect of low protein intake {1.0 grams per kilogram per day} to high protein intake {2.3g/kg per day} on lean body mass over a short term caloric deficit. On average, the low protein group lost about 1.6 kgs {3.5 pounds} of muscle mass while the high protein group only lost 0.3kg {0.66 pounds} of muscle mass.

Content created and supplied by: PatrickWambua_14 (via Opera News )


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