How Much Protein Should You Take to Lose Weight?

Eating the recommended six to seven serves of fresh fruit and vegetables each day could help you shed those extra pounds, according to new research. The study, published in the International Journal of Obesity, found that obese adults who complied with the guideline lost about four pounds more than those who did not eat the recommended amounts of healthy food. Additionally, those who consumed the recommended amounts of fruit and vegetables lost more body fat and had better appetite control than those who did not.

Protein Is Key

According to the researchers, adequate protein intake is important for weight loss because it helps build and maintain muscle mass. Muscle tissue burns more calories than fat tissue, and so it becomes essential to the diet that you build and maintain muscle as you lose weight. Besides helping with weight loss, muscle tissue also helps give the body its shape.

When you eat more calories than you need, the excess calories are stored as fat in your body. So if you are looking to lose weight, it would be advisable to focus on reducing the amount of food you take in rather than trying to cut out foods that you enjoy. The recommended daily amount of protein for weight loss is about 40 grams for women and about 60 grams for men.

The Link Between Fruit And Vegetables Intake And Weight Loss

According to the researchers, those who ate the recommended daily amounts of fruit and vegetables demonstrated better weight loss than those who did not, probably because the fiber in the fruit and vegetables slows the digestion of carbohydrates, resulting in fewer calories being absorbed. As a result, those eating the recommended amounts of fiber lost more weight than those who did not. Additionally, the antioxidants in the vegetables may have helped improve the body’s antioxidant levels, which enhances how the body handles calories and fats within the cell.

However, even those who exceeded the recommended daily intake of fruit and vegetables still lost more weight than those who did not eat the recommended amounts. This suggests that eating lots of fiber and antioxidant-rich vegetables is still better for weight loss than eating a lot of empty carbohydrates, such as those found in white bread and rice.

While carbohydrates and sugar are important nutrients that our bodies need to function, the overconsumption of these foods may increase the risk of obesity and lifestyle diseases. However, vegetables and fruit contain essential nutrients that our bodies need to function and grow. Thus, it would be advantageous to incorporate more vegetables and fruit into your diet as part of a healthy lifestyle.

Healthy Fats And How They Benefit Your Diet

In addition to carbohydrates and proteins, our bodies need fats to function. We need fats to maintain healthy skin and hair, as well as to build cells and tissues. Some of the most beneficial fats for our bodies are the unsaturated fats, which are found in fatty fish, plant oils, and nuts. Unsaturated fats help lower cholesterol and blood pressure, and they also help improve the functioning of our nervous system.

However, we do not need to eat large amounts of saturated fats to benefit from these nutrients. Some of the most common sources of saturated fats are meat, egg yolks, dairy products, and vegetable oils. Saturated fats also increase the risk of heart disease, so it would be advisable to avoid these fats if you are looking to achieve or maintain a healthy weight.

Adding More Fiber To Your Diet

You can take advantage of the weight loss benefits that come with adding more fiber to your diet by eating more fruits and vegetables. Some of the most common sources of fiber are lentils, beans, broccoli, and Brussels sprouts. Eating more fruits and vegetables is also an easy way to add more fiber to your food, as these foods usually contain more fiber than other food items. However, if you think that you are not eating enough fruits and vegetables, you should consider trying to increase your daily intake of these foods. The general rule of thumb for healthy weight loss is to add more fruits and vegetables, whole grains, and nuts to your diet, while decreasing your intake of refined sugar, fat, and processed foods.

If you want to lose weight, it would be advisable to add more vegetables and fruit to your diet than to cut out food items that you enjoy. By incorporating more vegetables and fruit into your diet, you will be increasing your intake of nutrients, while decreasing your intake of empty calories. Ultimately, this may help you lose weight and maintain a healthy way of life.