When we diet, we lose weight that includes fat, muscle and bone. Extensive research established the fact that higher protein diet produces the healthiest weight loss results because it encourages the fat loss while limiting the loss of muscle and bone mass. It also addresses two essential elements of sustainable weight loss: eating less and expending more energy. Higher protein diet diminishes appetite, boosts metabolism, burns fat and limits the loss of muscle and bone tissue.
The Role Of Protein In Healthy Body
Protein is an essential nutrient that allows the body to send signals so we can see, hear, think and move. They help our body make other chemical compounds that help digest food, create new cells, and build muscle. Protein provides essential nutrients that keep you satiated longer and stave off hunger pangs.
Healthy Sources of Protein
Since it is an "essential" nutrient, i.e. your body doesn’t make it, you must get it from food. Protein that is found in other animals is similar to our own protein; our body recognizes it more readily and incorporates it more easily. Nutritionists call this type of protein ‘high quality protein’. Meat, fish, poultry, eggs, and dairy products fall under this category, but eggs are considered the most useful protein to the human body.
You can also get protein from plants sources like grains, fruits, vegetables, nuts, and seeds, but those sources have smaller amounts and are not as easily assimilated. Because these sources are incomplete, you need to eat foods from other categories like grains and meats to make sure you get the complete set of proteins your body is looking for.
How Much Protein Do We Need?
Protein should make up about 30% of your daily calorie intake. Cottage cheese and eggs are examples of good lean sources for faster weight loss. You can also eat red meat, pork, fish and chicken. Be sure to include these healthy sources of protein at every meal and snack, to keep your appetite at bay, burn more energy abd help maintain a healthy body while losing weight.