Protein may be the most important macronutrient for weight loss. Research shows it can reduce cravings by 60%, boost metabolism by 80–100 calories per day, and help you eat food up to 441 fewer calories per day.
If weight loss is your goal, adding protein may be among the most effective changes you can make to your diet.
Not only can protein help you to lose weight, but it may also help you to avoid regaining weight สมัคร ufabet
There’s some evidence to suggest that protein may be associated with lower levels of abdominal fat. One study showed that people who ate more and better-quality protein had less abdominal fat.
Another study indicated that eating more protein was linked to a smaller gain in waist circumference over 5 years in women.
This study also linked refined carbs and oils to more abdominal fat and linked fruit and vegetables to reduced fat.
Many of the studies observing that protein helps with weight loss had people getting 25–30% of their calories from protein. Therefore, this may be a good range to try.
You can get more protein by increasing your intake of high protein foods such as whole eggs, fish, legumes, nuts, meat, and dairy products.
If you struggle with getting enough protein in your diet, you might consider adding a quality protein supplement to boost your total intake. But talk with your doctor before adding any dietary supplements to your routine.
When following a vegetarian or vegan diet, check out this article on how to increase your protein intake.