The Word on Weightloss

Amid all the crash diets and quick cleansing programs that come and go in today’s nutrition industry, the one approach to weight loss that delivers results is a high-protein diet plan. Research suggests that protein keeps you feeling full longer than fat or carbohydrates because of the way the body processes each type of nutrient.

Results published in the American Journal of Clinical Nutrition suggest that by increasing your protein intake, you can increase satisfaction, reduce hunger, and shed pounds. The slimming effects are partly due to a reduction in total calories. When following a 50-30-20 diet, (that is, 50 percent of all calories from carbohydrates, 30 percent from protein, and only 20 percent from fat) participants found that they ate about 400 calories less than they normally would in any given day. Clearly, the high protein plan is an effective tool for taking control of your appetite.

On the cellular level, protein is critical to healthy body function. The body needs a constant source of amino acids for continued growth, development, and immune strength. Therefore, experts recommend adults eat at least 50 grams of protein per day. Unlike some vitamins and minerals, there are no adverse effects of eating too much protein. It is not uncommon for athletes to eat 150 grams of protein or more per day as part of their diet plan. Nonetheless, it is wise to speak with your doctor before switching over to a high protein diet plan, as patients with kidney disease do risk stressing their body.

Making the commitment to adopting a high protein diet plan is the first step, but putting this goal into practice can be difficult. Start slowly by adding a small portion of lean protein to each meal. You may also find that it helps to avoid processed snacks and foods, instead stocking your fridge with good carbs like fresh fruit, vegetables, and whole grain bread or pasta.

Some particularly good sources of protein include fish, chicken, eggs, and dairy. The more you know about lean meat and high protein foods, the more manageable your high protein diet plan will be. For example, one large egg provides six grams of protein, as does four ounces of low-fat yogurt, but for a real protein boost, try a half-cup of low-fat cottage cheese, which is packed with 14 grams of protein. By working some variety into your high protein meal plan, your protein intake won’t seem like much of a burden. Additionally, try experimenting with recipes that use kidney beans, lentils, tofu, or unsalted nuts.

If you still can’t reach your daily intake goals as part of your high protein diet plan, try a few of these tips:

• When recipes call for water, replace the water with milk. One cup of milk contains eight grams of protein.
• Try snacking on edamame, or add these tasty soy beans to your salad, pasta, or stir fry.

It may take some getting used to, but once you’ve made the transition to a high protein diet, you will naturally make healthier food choices. Your high protein diet plan will complement an active lifestyle and help jumpstart your metabolism. As your body is retrained to burn fat rather than store it, you will shed those unwanted pounds and be well on your way to a strong, lean body.