The high-protein diet belongs to the group of the most common diet choices for both bodybuilding and weight loss. Protein is one of three macronutrients, along with carbs and fat, that our body requires to stay healthy and maintain weight.
The body needs protein for many processes and it is the main component of muscles, bones, hair and skin.
Promotes Appetite Suppression And Fullness – Consumption of protein suppresses hunger and appetite for hours after eating, thus helping you prevent overeating which would eventually lead to weight gain.
It is also important to mention that protein increases production of hormones such as PYY and GLP-1, both of which make you feel full. Protein decreases levels of ghrelin, which is known as hunger hormone.
Increases Metabolism – High protein intake can also increase the number of calories you burn, thus further your weight loss. A study from the Journal of the American College of Nutrition found that protein digestion boosts metabolic rate by 20% to 35%, which is truly impressive.
Fat Loss And Body Composition – Fat that accumulates in our body is stubborn, especially in the abdominal area, and it is difficult to get rid of fat deposits. A high-protein diet is well-known for its ability to induce fat loss. A growing body of evidence confirms that increased protein intake promotes fat and weight loss.
For example, a six-month study that included 65 overweight and obese women revealed that high-protein group lost 43% more weight than the high-carb group. Also, 35% of women from high-protein group lost at least 22 lbs or 10kg.
Not only does high-protein diet promote weight loss, but it doesn’t lead to a loss of muscle mass, which is beneficial for body composition
The precise protein intake is a matter of many debates. Typically, consumption of 0.6 to 0.75 grams of protein per pound of body weight (1.2 – 1.6 grams per kilograms) promotes weight/fat loss while preventing loss of muscle mass.
Strive to include both animal- and plant-based sources of protein into your diet and focus on high-quality sources of the macronutrient. Don’t forget to meet your daily fiber intake (25-35 grams) to promote digestion and prevent constipation.
The Low Carb Diet
A low-carb diet is an eating pattern that limits intake of carbohydrates usually found in fruit, starchy vegetables, and grains. While reducing the consumption of carbs, this diet plan emphasizes intake of foods that are high in protein and healthy fat.
People usually opt for a low-carb diet in order to lose weight by restricting intake of certain foods (carbs) or they want to change their bad eating habits. Like high-protein, low-carb diet belongs to the group of flexible eating patterns and there’s no some specific meal plan you should follow other than adjusting intake of macronutrients.
Of course, it’s needless to mention you should avoid junk and sugary food, that’s implied. That being said, there some structured programs which are based on a low-carb approach to weight loss, such as the Atkins diet.
A study from the New England Journal of Medicine enrolled 62 participants who were randomized either to the low-carb or low-fat group. Scientists discovered that low-carb group lost more weight compared to the low-fat group with ratio 7.3% vs. 4.5% of the total body weight respectively.
The journal Nutrition and Metabolism published a study which found that participants from low-carb group lost more weight than their counterparts from the low-fat group, especially men.
What’s more, weight loss for persons from the low-carb group was significant despite the fact they consumed more calories than participants who adhered to a low-fat diet.
The Biggest Loser Diet
You’ve probably watched the reality show Biggest Loser or at least you’ve heard of it. This diet was created to help you shed weight just like participants on the show. It belongs to the group of structured plans with specific meal programs and portion sizes.
The Biggest Loser Diet involves intake of small, but frequent meals which usually consist of protein, low-fat dairy or soy, whole grains, fruits, vegetables, beans, and nuts. The diet also requires regular exercise.
The reason why this diet works is simple – it combines all factors that are essential for successful weight loss (portion control, healthy food choices, and regular physical activity). It is also important to mention that Biggest Loser Diet isn’t a food deprivation program, you’ll eat three meals and two snacks a day and it isn’t a temporary diet fad.
The Mediterranean Diet
The Mediterranean Diet is considered one of the healthiest eating patterns in the world. It’s not a program that you follow for a specific time, but a way of life.
You see, the Mediterranean diet refers to the way people from Mediterranean area eat. This diet is known for the fact it doesn’t involve restrictions or eliminations of certain food groups and it is incredibly beneficial for heart health.
As mentioned above, there is no specific program that you follow here, just some simple guidelines. You should increase consumption of fruits, vegetables, olive oil, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, and seafood.
Eat in moderation foods such as poultry, eggs, cheese, and yogurt. Red meat is allowed but reduce consumption to once a week. The only thing you should avoid is consumption of junk food, sugar-sweetened beverages, added sugar, and processed foods and meats.
Does Mediterranean diet help weight loss? Sure; this diet plan is beneficial for the entire health and your weight is not an exception. One study showed that low-carb and Mediterranean diets are effective and safe alternatives to the low-fat diet for successful weight loss. One caveat, though: you still have to watch your calories in order to lose weight.
The Weight Watchers Diet
The goal of Weight Watchers Diet is to lose weight while living healthier and it promises you’ll drop two pounds per week. This diet plan uses a point system to encourage followers to opt for healthy, filling foods that will help you slim down without harming your health.
In this diet plan, no foods are forbidden. Basically, Weight Watchers assigns points to different foods. The healthy options carry more points while unhealthier options carry low points. You want to collect as many points as possible and while doing that, you are changing your eating habits and slimming down.
The program is designed to ease the process of changing your diet for long-term weight loss. Following this diet plan allows you to tweak bad habits and create new, healthy ones. At the same time, you learn how to shop for healthy food, cook, and dine out without undermining weight loss.
A Vegan Diet
Veganism isn’t just about celebrity trends and following a certain program for a while, it should be an important part of your lifestyle based on natural and healthy plant-based food sources.
The vegan diet promotes weight loss due to high fiber intake. As you already know, fiber is necessary for healthy digestion and it suppresses your appetite, thus making you full for longer. At the same time, vegan diet plans also deliver an abundance of much-needed nutrients that protect your health too.
While some people do follow this diet successfully, the truth is that this is a very restrictive diet, and it can be quite challenging.
Weight Loss Supplements
Weight loss pills are some of the most popular supplements on the market. They usually contain a natural formula that speeds up metabolism suppress a user’s appetite, and supports a healthy weight loss. The question is, do they help?
Bearing in mind that most people struggle to reduce food intake, especially if they got used to overeating, yes, weight loss pills can help. Whichever diet plan you follow, appetite control is essential to long term weight loss. Meals should not be skipped, but they do need to be controlled, and that’s easier said than done.
That being said, you should avoid a common pitfall for many dieters – relying on pills only.
It’s not uncommon for both men and women to take weight loss pills without making any changes in their diet or physical activity.
Weight loss pills and supplements are formulated to act as a complementary tool i.e. to support your weight loss endeavor. They help you reach your target weight at a faster rate, but this also involves making some effort.
If you’re considering using weight loss pills, you should still combine them with diet plan of your choice and exercise routine.
When purchasing these products you should read the label to ensure ingredients actually provide benefits for weight loss.
Avoid buying items produced by unreliable manufacturers and always make sure there is a money back guarantee. I found the program products offered through HCG Triumph to really helped me conquer my ferocious appetite. I particularly relied on the HCG Triumph 26.
Weight loss is a very common goal, and slimming down isn’t a mission impossible! The reason we tend to struggle is usually due to the wrong diet plan.
Ideally, you should go on the diet that you can easily incorporate into your lifestyle and follow even after you lose weight. With strong willpower and eyes set on the goal, you’ll slim down faster than you expected.
Remember that what works best for me (HCG Triumph), or your best friend, may not match your own goals and preferences. Always use your own goals and preferences as your guideposts.
Now, get to work!
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