There are many different weight loss diets, from protein-based, plant-based to low-carb. However, no matter which diet you follow, eating a lot of protein has a positive impact on your weight loss efforts, according to the health website Healthline (USA).
Foods rich in protein
A study published in The American Journal of Clinical Nutrition found that a high-protein diet combined with a calorie deficit helps with weight loss and fat loss. significantly more than eating less protein. Not only that, eating more protein also helps maintain muscle mass better, helping to reduce muscle loss when losing weight.
Additionally, a calorie deficit diet that prioritizes protein is also easier to maintain. This is especially important when other weight loss efforts, such as cutting carbs in a low-carb diet, have failed.
Even if your weight doesn't change, a healthy diet with protein can help reduce triglycerides, blood pressure, and belly fat. To help lose weight, people need to consume 1.2 to 1.6 grams of protein per kilogram of body weight per day.
There are many reasons why protein is such an effective weight loss aid. The first reason is the way the body absorbs and metabolizes protein. Compared to starch and fat, the body absorbs protein more slowly and it is more difficult to store it as excess fat under the skin.
Furthermore, the body also requires more energy to digest, absorb, and store protein. About 35% of the energy in protein is used for this process. In other words, if you eat 100 calories of skinless chicken breast, it takes 35 calories to digest it. Meanwhile, if you eat 100 calories of high-fat foods like butter and milk, your body only spends 5 calories to digest it.
Another benefit of protein is that it reduces the hunger hormone ghrelin, which makes us feel less hungry.
Although a high-protein diet helps support weight loss and many other body functions, experts also note some mistakes to avoid when applying this diet. The first thing to remember is that even if you eat a lot of protein-rich foods such as lean meat, eggs, and milk, you also need to eat enough fiber. Not eating enough fiber will increase the risk of constipation.
Like many other foods, eating too much protein can cause some side effects on health such as increasing acid levels in the body, increasing the risk of osteoporosis, bone fractures and harming the kidneys. Experts recommend that the safe amount of protein is no more than 1.66 grams per kilogram of body weight per day, according to Healthline .
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