High-Protein Diet for Weight Loss

If you are working toward the goal of general weight loss, then there are many benefits you can receive from a high protein diet plan. The idea behind this type of plan is adding extra protein to your diet, while severely limiting the amount of carbohydrates you ingest. This will force the body to create ketones, which help to inhibit hunger and can force the body to break down fat stores at a higher rate than normal. There are some concerns over this type of weight loss plan as it can make some people severely nauseous due to the ketone production as a result of a low carb diet. Getting rid of carbohydrates from the diet can also severely restrict the amount of vitamins and essential nutrients the body needs for good health and function. Taking vitamin supplements is an important part of this form of diet plan. Weight gain occurs when more calories are ingested than are burned on a daily basis. For a healthy weight loss, it is essential to increase fat burn through physical activity and ingest fewer, more nutrient-rich calories. In order to lose weight, a high protein diet plan is the best option. Consumption of high amounts of proteins and low amount of carbohydrates results in continuous burning of calories.

What High-Protein Diet does?

You need protein at all stages of life. It’s the major component of all cells, including muscle and bone. A high-protein diet helps: in reducing carbohydrate intake, releases water and builds muscle. Reduced carbohydrate levels help with weight loss by reducing insulin in the body and stabilizing blood sugar. High protein diets have been shown to increase satiety, and result in the consumption of lesser calories in followers, which in turn leads to weight loss. It is however essential to adopt the rules of a healthy balanced diet, low in saturated fat and high in vitamins, minerals and fiber for optimal wellness and weight loss. In simple words it mainly needed for:

Growth.
Development.
Immunity to fight off infections and protect the body.

Health Benefits of High-Protein Diet-Weight Loss

A new study has found that dieters who eat a high protein diet lose more weight than others. The study was conducted at the University of South Australia in Adelaide and published in the American Journal of Clinical Nutrition. When we talk about its benefits, one of the major benefits of a high – protein diet is the reduction in consumption of refined carbohydrates, which help to lower insulin levels and to stabilize blood sugar levels. In addition, muscle burns more calories than fat, so building muscle can help to boost metabolism in the long-term. Protein can help you shed those unwanted pounds and keep your belly full. But it’s important to eat the right amount and the right kind of protein to get the health benefits.

Some kinds of protein and protein rich foods are discussed below:

Soy Protein

Soy protein is a dairy-free alternative that is suitable for people with lactose intolerance and can offer significant health benefits. It is beneficial for your cholesterol levels and cardiovascular health as well as your total calorie intake. Soy products tend to be lower in calories than their meat and dairy counterparts; they may help bring about quicker and more profound weight loss results.

Seafood

Seafood is an excellent source of protein because it is usually low in fat. Seafood is better for weight loss than poultry due to the anti-inflammatory properties of fish and also the added antibiotics and hormones which are usually added to land-based animals. So, the more you can incorporate fish the better result you will get.

Eggs

Eggs are one of the least expensive forms of protein. Including a source of protein like an egg at breakfast along with a high fiber grain like whole wheat toast can help you feel full longer and eat less throughout the day. The reason doctors suggest eggs can help in losing weight is that scientific research has proven that the leucine, an essential amino acid that is found in eggs helps in the reduction of weight in your body.

Beans, Lentils and Legumes

All beans, lentils, and peas are an excellent vegetarian and vegan source of protein. Beans are cost efficient. Beans also can be stored for some time and are available in a wide variety. Both beans and meat have equivalent levels of protein. Black beans, kidney beans, and split pea soup etc. Picks one of these and see the result.

Lean Meat, Fish and Poultry

Incorporating lean meats, fish and poultry like: lean chicken, salmon and tuna into your daily diet will give you a huge boost of healthy protein. An average chicken breast or salmon fillet can range from 4 ounces to 8 ounces, depending on the size. Many individual turning to high protein diets significantly increase their intake of lean chicken breasts and fish because they boast so many other health benefits as well. Stay away from breaded or fried chicken for best results.

Nuts, Seeds and Nut Butters

Nuts, including peanuts, cashews, almonds and walnuts all contain protein, as do seeds such as sesame seeds and sunflower seeds. Nuts have the ability to stop those cravings by restoring important nutrients back into the body. Because most nuts and seeds are high in fat, you don’t want to make them your primary source of protein. But they’re great as a post-workout or occasional snack.

Protein Meal Supplements–Protein Shakes

Protein shakes are basically protein meal supplements which come from protein supplements that are in powdered form. You can also mix it with milk for a milkshake-like taste. If you like fruit smoothies, you can also add fruit to your protein shake. With protein shakes you can follow the meal replacement method. This means that you are supposed to replace any two of your meals in a day with the protein shake.



Source by Vandna Chauhan

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Learn How to Drop Weight Fast – Weight Loss Tips

If you want to know how to drop weight fast then you’ve come to the right place. This guide will show you simple tips on how to drop weight fast that are healthy, safe, and easy to use! How fast do you want to lose weight?

I often ask people this question first to get an idea of what their goals are and what kind of results they are looking for. Often times they tell me that they want to lose weight as fast as possible. While this is something understandable, one must realize that quick weight loss and fat loss are different.

Following a starvation diet where you drink only juices for a month is quick weight loss. You’ll lose lots of weight using an extreme weight loss method like this. However, as soon as you start eating regular foods again your weight will come back just as quick, or quicker!

The reasoning behind this is that a lot of the weight lost is water weight. And water weight fluctuates on a daily basis! Not eating anything for a while will make you lose lots of water weight. This is not a reliable way of losing weight.

The better way is to focus on fat loss.

Cleaning Out the Diet

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For starters, the best option is to start cleaning out your diet. If it is filled with unhealthy foods, eating out at restaurants often, ordering out, packaged foods, microwave meals, precooked meat with sugar on it, etc then you should focus on cleaning this up. Opt for more healthy and natural alternatives to these unhealthy options that you have been choosing.

Often time, simply cleaning up ones diet is the easiest way to start getting in shape.

The next step would be to start eating less. But not too little. Be sure that you’re getting enough food to provide your body with enough energy for your daily tasks. Starving yourself is not something you would like to do if you want consistent and permanent fat loss.

Those that want to know how to drop weight fast should realize that fat loss is like a race. You could start off fast but you may burn out. It is better to be like the turtle. Start slow and add more and more changes to your diet while you continue. Transition into a good diet instead of trying to change overnight. This makes for more lasting changes that lead to better results in the long run.



Source by Rick J. Harris

How I Lost 10 Pounds + Diet Tips



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Weight Loss Foods – Top 4 Recommendations

Weight loss foods are not necessarily foods that will make you lose weight as you eat them! That would be fantastic, but that’s just not the case. Weight loss foods are types of foods – beans, lean meats, vegetables – that will promote overall health, naturally speed up your metabolism and help you lose weight. To get the most from these types of foods, they should be part of a healthy overall food plan that will help you get the most of what they have to offer.

Vegetables and fruits have to make the top of the weight loss food list. While some vegetables will be high in fat – think avocados – they will help you feel full longer, and contain very little calories, compared to their volume. Contrary to popular belief, vegetables are actually quite difficult to digest, so you will burn many calories just through the act of digesting them. On top of being full of vitamins, minerals and other essential nutrients, vegetables and fruits are actually delicious – at least in most cases! Just make sure not to drown them in butter when you eat them!

Lean cuts of meat are an essential part of a healthy array of weight loss foods. Try to limit yourself to poultry, always without the skin, as well as fish and very lean cuts of pork – no bacon! Fish should always be baked, never fried, and the fat allowed to drain away as it cooks. Animal proteins are considered by many to be an essential part of a healthy human diet, and very often the tastiest!

Foods that will accelerate your metabolism, helping to burn calories and fat should also be considered as part of a weight loss food diets. Cayenne pepper – yes, the one that makes your eyes water – is an excellent metabolism enhancer, and will add flavor and adventure to your meals.

To conclude your feast, how about some green tea? Green tea has been shown to not only enhance and accelerate your metabolism, but also boosts your immune system, helps lower your cholesterol and may prevent cancer and cardiovascular diseases. It also seems to help with digestion!



Source by Cecil D. Murphy

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Fast Weight Loss Programs That Work

When you want weight loss you want it now. We all want quick results. We conveniently forget that our obesity problems have been created over years of self neglect in most cases and it is unreasonable to expect instant results. On the other hand if you just want to get back into shape after having baby, quick results are quite reasonable. Either way the following article will work for you

Looking trim, taut and terrific is not going to happen overnight no matter how hard we try or wish it was so. I wish it did, but I know from experience that weight loss comes slowly and steadily with commitment and determination. But most importantly it comes with certainty if we stick to some good guidelines which I am going to share with you today. There are some proven successful fast weight loss diets that can get us to our destination a little sooner if we are prepared to given them a chance.

A popular and often controversial diet program which is in every bookstore and every supermarket is the Atkins Diet. This diet is based on a low carbohydrate approach where the dieter severely reduces their carbohydrate intake whilst increasing their protein intake. Having personal experience of this diet I can say categorically that it works. I dropped 10 pounds of fat in three weeks, most of it from my stomach and butt (I’m a guy and we tend to store fat on our stomachs first). The weight loss wasn’t water, despite the critics who insist the diet doesn’t work. This is how the Atkins Diet works.

Carbohydrates and protein both contain 4 calories per gram. However when we eat carbohydrates our bodies digest them and convert them into sugars which the body can use for fuel. When sugars are absorbed into the bloodstream our pancreas responds by releasing insulin which either converts the sugars into glycogen which it stores in the liver for future energy needs or into fat which it stores in tissue we know as fat. The more carbohydrates we consume the more is converted into fat which we store and which leads to obesity. This is especially true of simple sugars like cane sugar and corn syrup which is “hidden” in so much processed foods.

Dr Atkins based his conclusions on existing research that demonstrated that an overabundance of carbohydrates in our diets was the cause of most of our ills, from diabetes type 2 to obesity and heart disease. He believed that if we severely reduced carbohydrates in our diets our bodies would be forced to utilise the glycogen in our livers for energy first and then start converting fat into fuel for energy. The low carbohydrate intake would force the body to change its mode of operation from consumer of food to burner of stored energy or fat. Meanwhile our diets would have much higher proportions of protein and fat. This process is known as ketosis and kicks in after 2 – 3 days. When you stay on this very low level of carb intake you watch the fat drop off. I have used the diet and I can confidently state that it works very well if you are consistent and stick to it strictly.

One problem with this diet is that the foods you can eat are very limited, especially in the first 2 – 3 weeks. I found this to be especially difficult at breakfast time. For example in the first two weeks you can have 20 grams of carbohydrates a day, which is about one slice of bread. As a person who eats toast for breakfast I found I had problems changing my diet to suit. After 2 weeks you can increase the carbohydrate intake for the next 2 – 4 weeks and so on until you find a carbohydrate level which maintains you weight where you neither gain nor lose weight. It just got too complex for me. My other problem with the diet was the need to constantly monitor my carbohydrate intake levels. Even fruit is restricted because of its sugar content and juice is out completely. However the Atkins Diet definitely works and I lost 10 pounds in the first three weeks. My body shape changed to reflect the weight loss which was very obvious on my stomach measurements.

Many critics of the diet claim that any weight loss on this diet is water loss and not fat loss. I can testify this is incorrect. The weight I lost came back quite slowly over the next two years whereas water would have returned very quickly. The Atkins Diet works if you can devote the time to creating a new menu for living and can live with the restrictions. With “meal planner” software and a bit more commitment to simplify my daily diet I think I could live with the program.

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Another very popular fast weight loss diet program popular at the moment is the “meal in a shake” style of diet. With these you replace one or more meals each day with a pre-packaged milk shake. The results are fast if my friends are anything to go by. One friend of mine using the diet lost over 50 pounds in three months or an average of 3 pounds a week. As she returned to regular meals her weight also returned. This demonstrates the main problem with the style of weight loss program.

Another problem is that now you are stuck with shakes the rest of your life. You haven’t made any lifestyle changes for the better and you have created no long term strategies for staying slim.

With most of these there is no exercise program provided and you receive only general information on diet and lifestyle changes needed. My final problem with this style of diet is the content of the packets. You have now entered into the world of highly processed artificial foods which have questionable nutritional value. From reading the packet you also find the are very high in carbohydrates and artificial flavouring agents. Also they are expensive compared to “real” food and they don’t prepare you for the future.

Finally we must consider the “Meal Plan” diets provided by big companies which supply at least one or more ready prepared meals. Without doubt they work and they use real food to achieve their aim. This is a good lesson in itself. Good food well prepared is your greatest ally in losing weight. And their food looks and tastes great according to friends who have tried it. These are respected companies with long histories and good track records. As fast weight loss diets go these are probably the easiest to follow and enjoy results from.

Is there a downside to them? Not if you enjoy an unlimited income. If you buy their ready-made food the cost is enormous. It is a weight loss strategy for people with big disposable incomes and that certainly lets me out. Also these plans do not equip you to look after yourself in the long term. What are you going to do when you are on holidays and away from home or eating out?

The solution to true fast weight loss diets is to put aside the gimmicky, the silly, the expensive and the unsustainable diets. Then go and find a program that prepares you for the long term while helping you lose weight in the short term. Most importantly it must provide dietary information you can use, meal plans you can easily prepare without struggling to count every gram of carbohydrate, protein oar fat you consume.

The internet is a wealth of information on every topic and weight loss is no different. Do your research and find a weight loss program that makes good sense and just do it. Just doing it is the main key. Solid commitment is the key to success. No one ever succeeded without an uncompromising determination to succeed, whether it was in sport, politics or losing weight.

A good program should have really good information on how to plan your meals and include a meal planner program that helps you plan ahead with your grocery shopping. It must incorporate an exercise program that gets you moving. Remember if you hope to lose it, you had better move it! Remember the weight took year to accumulate so give yourself a sensible timeframe to achieve your goal weight. Work on losing 3 pounds a week. Need to lose 150 pounds? You will need to set yourself a goal of 50 weeks or one year. Now commit yourself wholly to it and stay with it for the weeks and months until you reach your goal weight. By then your new lifestyle will be so ingrained you won’t return to the unhealthy lifestyle you once had and a new and slimmer you will enjoy life. Now that’s SUCCESS!



Source by Lyle Neander