Are you looking for ways to lose weight effectively? there are many ways in which to lose weight, high protein diet is one of them. But is it a diet high in protein can actually lose weight?
People who diet low in carbohydrates and high in protein have a greater chance of success in their diets more than those who consume carbohydrates with a little protein, at least that is presented in The American Journal of Clinical Nutrition.
The team of researchers from the University of South Australia in Adelaide pooled the results of 24 studies that have been done several years ago, in which all participants were given a diet low in carbohydrates and fat. Besides asked to run a diet low in carbohydrates and fat, half the participants were asked to consume protein by 67 grams of protein per day, while the other half were asked to consume higher amount of protein, which is 120 grams of protein per day.
From these studies it was found that both diet groups had a mean energy intake of the same which is about 1,550 calories per day, either for men or women. But according to Thomas Wycherley, Ph.D., of the University of South Australia, after 12 weeks, the group drink more protein weight loss greater than 1.7 kilograms less consume group proteins.
“This study reminds us that the high-protein diet is more effective for weight loss because the body expend more energy when processing protein than carbohydrates,” said Wycherley.
“Think of it this way, if you eat 100 calories of protein, your body will burn about 20 to 30 calories processing protein. Compare with 100 calories from carbohydrates, and your body only burns about 5 to 10 calories. Another reason is, high-protein diet helps increase muscle mass. The more muscle the more calories you burn, so it can help you lose weight. “Wycherley added.
How much protein do you need each day?
According to the Centers for Disease Control and Prevention, men with an age range 19-70 years are encouraged to consume 56 grams of protein per day. While for adult women need about 46 grams of protein per day. Daily protein needs of each person will be different depending on age, gender and activity level. If you have a high level of activity and diligent exercise, meaning you’ll need a higher protein.
Franco Colombu a bodybuilder who helped workout Arnold Schwarzenegger once said if Arnold had consume 25 grams of protein per 1 hour of exercise to support the process of muscle formation.
As for the day off from practice, Arnold covers only the recommended daily protein needs.
This fact proves that a high-protein diet can be an effective way to lose weight and increase your muscle mass.