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Can a High Protein Diet Help with Weight Loss?

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If you do some internet research, you will find some evidence that a high-protein diet can help you lose weight. Other articles will tell you it will make you gain weight.  So, what’s the answer?

This article will look at both sides of the coin so you can determine whether you need to increase your protein intake.

How Protein Can Benefit Weight Loss

Changes Weight Regulating Hormone Levels: Protein increases the levels of the appetite-reducing hormones peptide YY, GLP-1, and cholecystokinin, and reduces the hunger hormone ghrelin minimizing feelings of hunger.

Metabolizing Protein Burns Calories: Some of the calories you consume when you eat are burned while digesting and metabolizing food. Foods with protein produce a high calorie burn as compared to carbs and other items. Research suggests that 30% of protein calories are burned during digestion.

Boosts Metabolism: The calorie-burning effect of protein makes you burn more calories around the clock. A high-protein diet can make you burn 80 to 100 calories more than other diets.

Reduces Overnight Snacking: Research shows that a high protein diet reduces cravings by 60% and cuts overnight snacking in half. Results may be most acute when a protein-rich meal is consumed at breakfast time.

Helps You Lose Weight Without Calorie Restriction: Protein speeds up metabolism and boosts satiety so you lose weight without reducing calories. Therefore, it is a highly sustainable diet option.

Promotes Weight Loss without Muscle Loss: Many types of weight loss cause muscle loss that slows metabolic rate. A high-protein diet promotes weight loss without muscle loss and boosts metabolism for optimal fitness.

How Protein Can Be Detrimental to Weight Loss

Too Much Meat: Meat is a good source of protein, but it’s also high in calories. Balance your diet by eating lean sources of protein like white-fleshed fish, plain yogurt, beans, and tofu. If you do eat meat, choose white meat over red.

You’re Restricting Yourselves: Some people go overboard on a protein diet reducing all carbs. The lack of carbs can negatively affect mood. It can also cause carb cravings that lead to binges.

You Don’t Have the Energy to Work Out: Carbs are the best source of energy. If you cut too many carbs out of your diet, you won’t feel like working out. If you don’t work out, you won’t reach your weight loss goals.

You’re Eliminating Fiber: Like protein, fiber also makes you feel full. If you are adding too much protein to your diet, you may be eliminating high-fiber foods like fruits, veggies, and whole grains. Not getting enough fiber can also be detrimental to digestive health and heart health.

So, what’s the verdict? Can protein help with weight loss? Yes. It reduces hunger, boosts metabolism, and aids in burning calories.

However, you must consume a healthy diet to ensure it works for you. Reduce high-calorie meats and include carbs and fiber to ensure you reach your goals. Will you be trying a high-protein diet as part of your weight-loss plan?

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In Nutrition

Should I Drink a Protein Shake Before or After a Workout?

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Protein gives you the energy you need to get through a workout. It also helps your muscles repair themselves after a workout. So should you be drinking your protein shake before or after your workout? Read on to find out.

When Should I Drink My Protein Shake?

Whether you drink your protein shake before or after a workout depends on your needs, goals, and lifestyle. It is best to drink protein before and after a workout if you’re doing high intensity exercises such as long distance running or HIIT. In these cases, you should be taking your shake 30 to 45 minutes before and after to ensure you have the energy you need to get through the activity and to recover quickly.

If you’re doing less strenuous workouts like walking, yoga, and body weight training, you don’t need to take protein before or after your workout. It’s more about getting an adequate amount of protein throughout the day.

Generally, post workout and pre-workout protein will have similar effects which is to say, it will increase muscle size, boost strength, and improve overall body composition. However, your timing will also result in specific benefits as follows:

Benefits of Drinking Protein Before a Workout

  • Fuels Your Workout: Protein will give you the energy you need to make it through a workout and perform your best.
  • Minimizes Muscle Breakdown: When you work out, your muscle fibers break down. Protein contains amino acids that help build muscle fibers and reduce muscle breakdown.
  • Aids with Satiation: If you haven’t eaten before your workout, and don’t have time for a meal, a protein shake is a good way to get the nutrients you need quickly and easily.
  • Boosts Muscle Adaption: Protein primes your muscles to get ready for your training and supports muscle endurance throughout the workout.

Benefits of Drinking Protein After a Workout

  • Repairs Muscle Breakdown: Protein will minimize muscle breakdown whether it’s consumed before or after a workout.
  • Builds Lean Muscle: Protein contains essential amino acids that are the building blocks of muscle. You can optimize the impact of the amino acids if you consume protein within 30 minutes after your workout, but don’t worry if you’re a little late.
  • Boosts Energy: You may feel depleted after your workout. Protein will give you the energy you need to make it through the rest of our day.
  • Won’t Promote Nausea: If you feel a bit nauseous after your workout, a protein shake will give you the energy you need without taxing your digestive system.
  • Reduces Inflammation: Working out can cause microscopic tears in muscle fibers. Your body reacts to these tears by increasing inflammation that can cause muscle soreness. Protein minimizes the break down and the inflammation that comes with it.

Protein and workouts go together like peanut butter and jelly. Your decision on whether to consume a protein shake before or after a workout depends on your fitness goals, but both have similar benefits. Which side of the coin do you weigh in on?

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In Weight Loss

Can You Lose Weight on a Keto Diet?

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Today it seems there are new diets popping up every day. The nice thing about a lot of modern diets is, they are not specifically aimed at weight loss. A lot of them boost health in general with weight loss as a bonus.

So what about the keto diet? Will it help you lose weight? This article will explain what the keto diet is so you can determine if it will be assist in bringing you closer to your weight loss goals.

What is the Keto Diet?

The keto diet is high in fat, moderate in protein and low in carbs. It is believed to aid the body in reaching ketosis, a metabolic state where fats are transformed into ketones which provide energy to the brain. After a few days on the diet, the body becomes more efficient at burning fat and ketones for energy instead of carbs.

The diet also lowers insulin levels to improve insulin sensitivity and aid with blood sugar management.

Can a Keto Diet Aid with Weight Loss?

There is evidence that keto diets can aid with weight loss. They help you lose fat while preserving muscle mass and lowering the risk of various diseases. Some studies have shown that they can be more effective than low-fat diets for weight loss when matched calorie for calorie.

Several studies reveal a keto diet’s effectiveness in promoting weight loss. One study showed that people on a ketogenic diet lost 2.3 times more weight than those on a low-fat, low-calorie diet. They also showed improved triglyceride and HDL levels.

Another study compared a low carb diet to the Diabetes UK’s dietary guidelines. Those on the low carb diet lost 15.2 lbs. while participants on the low-fat diet lost only 4.6 lbs. in a three-month period. Results showed that a low carb diet can cause 3 times more weight loss.

How Does a Ketogenic Diet Promote Weight Loss?

A keto diet promotes weight loss in the following ways:

  • High in Protein: Keto diets are high protein. Protein helps you feel fuller longer, so you snack less. It also gives you the energy you need to reach your fitness goals.
  • Gluconeogenesis: This is the process of your body converting fat and protein into carbs for fuel. It may help you burn additional calories.
  • Appetite Suppressant: The protein and fats in a keto diet work as an appetite suppressant so you snack less.
  • Decreased Fat Storage: Keto diets may reduce lipogenesis, the process of converting sugar into fat. It causes excess carbs to be stored as fat which are then used for energy.
  • Increases Fat Burning: Keto diets may slightly increase the amount of fat you burn each day. However, more research is needed to establish whether this is the case.

If you are trying to lose weight, a keto diet may be your best solution. It speeds up the metabolism, reduces appetite and lowers the risk of various diseases. Will you be trying it out when you are looking to reach your weight loss goals?

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