Protein diet for 10 days is very important
Protein-rich diets and diets are known to contribute to effective weight loss. Discover the benefits of a 10-day protein diet in the with FatenFawaz, nutritionist and health coach
“Research shows that increasing your protein intake may have good effects on your appetite, metabolic rate, weight and body composition. Eating more protein may help reduce your hunger and appetite for hours after eating. Protein increases the production of hormones like PYY and GLP-1, both of which help you feel better. In addition, it helps reduce levels of the hormone ghrelin, also known as the (hunger hormone).
Because of these effects on appetite and fullness, eating large amounts of protein usually leads to a natural decrease in food intake. Eating more protein also increases the number of calories you burn. Digestion of protein appears to boost metabolic rate by an astonishing 20-35%, compared to a 5-15% increase in digestion of carbohydrates or fats. In fact, several studies have found that when people eat meals rich in protein, they end up burning more calories for several hours after eating.
In a six-month diet study of 65 overweight and obese women, the high-protein group lost 43% more fat than the high-carb group. Furthermore, 35% of the women in the protein-rich group lost at least 22 lbs (10 kg)," confirms Fawaz, and answers the following questions
What is the recommended daily amount of protein?
Eating
0.6-0.75 grams of protein per pound of body weight, or 1.2-1.6 grams
per kilogram, may promote fat loss and protect against loss of muscle
mass during weight loss and aging.
How to follow a high protein diet?
A
high protein diet is easy to follow and can be customized according to
your dietary preferences and health goals. For example, you may want to
follow a low-carb, high-protein diet to keep your blood sugar under
control. If you are avoiding dairy products, you can follow a dairy-free
diet that is rich in protein. Even a vegan diet can be high in protein
if it includes eggs or dairy products and plenty of legumes and other
plant proteins.
Fawaz's advice for following a high protein diet:
Calculate your protein needs: To calculate your protein needs, multiply your weight in kilograms by 1.2-1.6 grams.
Eat
at least 25-30 grams of protein at meals: Research has shown that
eating at least 25 grams of protein at meals may promote weight loss,
muscle preservation and overall health.
Include animal and plant proteins in your diet: Eating a mixture of both types helps make your diet more nutritious overall.
Choose
high-quality protein sources: focus on fresh meat, eggs, dairy, and
other proteins, rather than processed meats like bacon and canned meats.
Eat well-balanced meals: Balance protein-rich foods, vegetables, fruits, and other plant-based foods at each meal.
Possible adverse effects of high-protein diets
Diets
rich in protein, according to Fawaz, are safe and healthy for most
people. Contrary to popular belief, high protein intake does not cause
kidney problems in people with normal kidney function. On the other
hand, people who already have moderate to advanced kidney disease need
to reduce their protein intake in order to maintain their remaining
kidney function. Additionally, people with liver disease or other
serious health conditions should see a doctor before beginning a
high-protein diet.