Weight loss: Benefits of a high-protein and low-carb diet

Workout: Expert discusses different types of protein powders

Numerous studies have found a high-protein diet has major benefits for weight loss and metabolic health, according to Healthline. Replacing carbohydrates and fats with protein can be an easy way to lose weight.

Protein can help you feel fuller with less food, as well as reduces cravings and late-night snacking.

A study published by the American Journal of Clinical Nutrition found that people who ate more protein had reduced appetites and ate fewer calories than those who ate less protein.

It showed that increasing participating overweight women’s protein intake from 15 percent to 30 percent saw them eat 441 fewer calories daily without intentionally restricting anything.

A macronutrient, protein can be found in many different foods.

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Good sources of plant protein include nuts, seeds, pulses, grains, and soya products.

According to the British Nutrition Foundation, there is no reason why the quality of protein in a plant-based diet cannot be as good as a meat-based diet.

Vegans and vegetarians can eat a variety of vegetable proteins which contain the essential amino acids that our bodies need to stay healthy.

For those who eat meat and dairy products, chicken, fish, eggs, milk and cheese are all high in protein.

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However, experts recommend avoiding protein sources that contain highly processed carbohydrates and saturated fat.

Another benefit of eating protein is that it maintains the body’s muscle mass and strength.

If you are doing more exercise in order to lose weight, protein can ensure that you don’t also lose muscle.

Drinking protein shakes can be a simple way to add high amounts of protein to your diet when doing cardiovascular activity, such as running or weightlifting.

But some protein powders may lead to health risks, especially flavoured ones such as chocolate or vanilla.

These powders may include other ingredients such as added sugars, artificial flavourings, thickeners, vitamins, and minerals.

There is also limited data on the possible side effects of high protein intake from supplements.

Because of this, experts recommend drinking only one protein shake a day.

The Dukan diet is popular among people trying out a high-protein and low-carb diet.

Claiming to lead to rapid weight loss without hunger, it was created by Dr. Pierre Dukan, a French general practitioner who specialises in managing patients’ weight.

A diet reportedly followed by Pippa Middleton before the 2011 Royal wedding, the Dukan is to be done in four stages: the first two are when you’ll lose the most weight, and the last two are designed to maintain your goal weight.

According to Healthline, studies show that protein can help many people to maintain their weight loss in an easy and healthy way.

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