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| Protein diet for weight loss |
A protein diet is one of the diets that help in losing weight, where eating protein helps a person feel full and full, which may lead to eating fewer calories in general, high protein diets usually include large amounts of protein and only a small amount of In this report, we learn about the protein diet and how to follow it to lose weight, according to the “ medical news today ” website .
Most people can follow a protein diet by eating protein-rich foods such as: meat, fish, dairy products, beans, legumes, eggs, and vegetables that are relatively high in protein, such as asparagus and spinach.
People who follow this diet often choose to reduce their carbohydrate intake, which may include limiting their consumption of processed foods, bread and other baked goods, candy, white pasta and rice.
Foods that can be eaten in a protein diet
Choosing the right foods when eating a high-protein diet is important for maximum effectiveness.
Foods that can be eaten in a protein diet include:
- eggs
- Beef
- chicken breast
- turkey breasts
- legumes
- shrimp
Nuts and seeds, such as pumpkin seeds, peanuts, and almonds
Fish, including salmon
- lentils
- quinoa
- Hummus
- oats
Dairy products, such as Greek yogurt, cow's milk, or cheese
Vegetables, including cabbage and broccoli
People with necessary dietary restrictions should also continue to exclude unsuitable foods eg a person with lactose intolerance should not use dairy products to increase protein intake.
Foods to avoid in a protein diet
A person should generally avoid the following foods as part of a high protein diet:
Products that contain refined sugar, such as candy, baked goods and soft drinks.
Processed foods.
Foods that manufacturers market as "diet" products often contain excessive amounts of artificial sweeteners.
Protein diet benefits
In addition to aiding weight loss, protein provides the body with some key benefits. The benefits of protein include the following:
Providing enzymes that help run thousands of chemical reactions throughout the body.
Helping the body maintain and repair hair, skin, muscles and bones.
Certain proteins are necessary for the production of hormones that help the body's organs and cells communicate.
Protein also provides amino acids. There are 22 amino acids, nine of which are necessary to get them from the diet because the body does not produce them.
Animal proteins contain all amino acids, so people refer to them as a complete protein. In contrast, many plant proteins provide only some of the amino acids, which means that people need to combine them with other protein sources to get all the essential amino acids. .
What does science say about the role of protein in weight loss?
There has been a lot of research on the role of protein in short-term weight loss and muscle gain, however, the long-term effects of a high-protein diet require further study.
Most research has said that high-protein diets are beneficial for weight loss, at least in the short term.
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