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Does a High Protein Diet Work For Weight Loss?

Proteins are a vital nutrient to our overall health, but can a high protein diet work for weight loss? It seems that high-protein diets are all the rage when it comes to not only losing weight, but also maintaining that weight loss.

With supporting research, it appears that protein foods satisfy our hunger better than carbohydrates or fats, so we eat less. When we eat less, we take in fewer calories, not only do we not gain weight, but we can also lose weight and maintain it more easily.

A recent study published in the American Journal of Nutrition showed that when fat intake was reduced by 20% of total calorie intake and protein was increased to 30% with carbohydrates making up 50% of diet, weight loss occurred, and participants were less hungry. On average, calorie intake decreased by 441 calories per day on the high-protein diet.

According to University of Illinois researcher Donald Layman, PhD, high-protein diets help people control both calorie intake and appetite. A high-protein diet with moderate carbohydrate intake and a lifestyle that includes regular exercise can shed those extra pounds, as well as lower blood lipids and maintain lean body mass.

How high protein diet works in controlling appetite is still not fully understood, however they believe that the brain actually gets reduced levels of appetite stimulating hormone. While still in the theoretical stage as to why there is no doubt it works. More research is certainly needed to fully understand how it all works together. There seems to be potential here for those battling obesity.

How much protein you need depends on what stage of life you’re in. Protein is needed to repair muscles, cells and even bones. This means that during periods of growth, when you are fighting infections or at other stages of your life you will need more protein than at other stages of your life. Currently the Institute of Health’s Dietary Reference Intake recommends that 10% to 35% of all caloric intake should come from protein for normal healthy adults.

It’s important to note that, as with anything that goes to extremes, it can have potentially deadly consequences. In this case, with too high levels of protein intake, you can face kidney disease. So you see, more isn’t always better.

It seems to get the weight loss benefits of high protein diet that you need to get around 120 grams of protein every day. If you’re not currently eating a lot of protein, you should increase it slowly to make sure your body has less difficulty adjusting to a higher protein intake.

To lose weight all you need to do is exercise and eat less right? Sounds pretty simple, so why doesn’t it always work that way? That’s because finding the right combination of nutrients so you actually benefit from a reduction in calories isn’t as simple as eating less. This is where protein comes into play.

You see, some people add supplements like green tea and other weight loss products, but forget to get their basic nutrition right. When you get your basic food groups of carbohydrates, proteins and fats right, you will perform better. When you get enough protein, as well as the right carbohydrates and fats, you will see rapid weight loss results.

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