A must-see for those trying to lose weight! Study: Eating more protein to maintain "net body weight" can also reduce the risk of obesity
Protein is an important part of a healthy diet, and consuming more protein will not only help with exercise, but also help maintain “net weight” and make weight loss smoother. Net body mass (LBM) is the body weight excluding adipose tissue. Net body weight is partly composed of muscles; generally speaking, academic circles believe that the higher the net body weight ratio and the less fat, the healthier the body. According to a study published in “Obesity”, increasing the protein intake of a person’s diet has a wide range of benefits for those who are implementing a weight loss plan - not only can it increase the feeling of fullness, but it is also highly effective in maintaining net body weight. It has a certain effect in preventing obesity.
Can eating more high-quality protein help you lose weight? Study Reveals Benefits: Maintain “Net Weight” and Reduce Body Fat
A research team from Rutgers University in the United States recruited 207 adults, all of whom were overweight or obese. Researchers sought to understand how protein intake changes in subjects during caloric restriction (CR) and how this changes diet quality and net body weight. The study used pooled data from multiple trials, and all participants underwent weight loss interventions for 6 to 12 months.
Subjects received nutritional counseling during the first 8 weeks and had follow-up visits with a registered dietitian. The researchers assessed the subjects’ body composition through “X-ray determination” and dietary intake, and divided them into 2 groups based on protein intake data: those with lower protein intake (58 grams/day) and those with higher protein intake. (79 g/day).
The study found that, based on the amount of protein consumed by the participants over the six-month period, the two groups lost similar amounts of weight; however, compared with the low-intake group (an average loss of 0.9 grams of net weight), the high-intake group lost less net weight. Less (loss of 0.5 grams), and less likely to gain weight again. Participants in the high-protein group also made healthier food choices, such as increasing their intake of green vegetables and reducing their intake of refined grains and added sugars.
Study author Sue Shapses, Ph.D., said: “One surprising aspect of this study is that while all participants were required to consume adequate protein and eat a healthy diet during the weight loss trial, what was unexpected was that those who Subjects who consumed less protein were more likely to gain weight again.”
A must-eat for those who want to lose weight and exercise! Experts reveal the “8 major sources” of high-quality protein
If you want to increase your protein intake through a natural diet, what foods are suitable? Natalie Olsen, a weight loss and nutritionist at Western State University in the United States, recommends moderate intake of the following 8 foods to increase net weight and muscle mass:
Eggs. The composition of egg white is almost pure protein; and the yolk can provide more nutrients, including vitamins, minerals and antioxidants. It is recommended to eat the whole egg together when ingesting it.
Nuts. The plant-based protein content in almonds, pistachios or cashews is quite high, which is not only beneficial for protein intake, but can also significantly reduce LDL (bad cholesterol) and the risk of high blood pressure.
Chicken breast. Chicken breast is rich in protein and vitamin B complex, and has extremely high nutritional value. Not only is it easy to cook, it can also significantly increase your feeling of fullness and avoid consuming excess calories.
Milk. Milk contains many nutrients needed by the human body. In addition to being a good source of high-quality protein, milk is also rich in vitamins and minerals. If you are lactose intolerant, lactose-free milk can also achieve the effect of supplementing protein.
Beef. Beef contains iron, zinc, selenium and other elements, and is also a rich source of protein. Only control the portion size when eating, and avoid eating high-fat parts to avoid fat accumulation and high cholesterol.
Oily fish. Such as salmon, tuna and mackerel, which are rich in protein and Omega-3 fatty acids needed by the human body. Research shows that eating fish-containing meals twice a week can reduce the risk of heart disease and chronic diseases.
Seeds. For example, pumpkin seeds and quinoa are excellent sources of plant protein. In addition, seeds are also an important source of minerals such as iron, phosphorus, magnesium and zinc, and can be used as daily snacks instead of high-fat snacks.
Peanuts. Peanuts or peanut products are rich in protein, folic acid, and vitamin E. They not only increase satiety, but eating them in moderation can also promote protein intake.
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