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Important Factors to Consider for Weight Loss II

Written by Achiever Foods Nutrition Unit

Do you know that obesity is a very important risk factor to many diseases especially type 2 diabetes? In a research conducted by the WHO, worldwide obesity has nearly tripled since 1975. In 2016, more than 1.9 billion adults, 18 years and older, were overweight. Of these over 650 million were obese. Shockingly, in 2019, 38 million children under the age of 5 were overweight or obese. This has greatly contributed to the high numbers of death from Covid-19 within the last 10 months.

Weight gain does not happen in a day nor a week. It is a lifestyle condition with genetic influence in some cases. If you are taking the decision to lose or manage your weight, understanding your medical history is a good place to start a workable remedy.

Unfortunately, some people are so eager to lose weight and they end up subscribing to some unhealthy solutions which will in turn make them experience side effects. It is true that a diet targeted at weight loss is necessary for effective results. However, you will need a professional advice in choosing the right formula to achieve your goal. Some people in an attempt to lose weight rather suffered many key nutrient deficiencies. This is because different diets have different goals depending on many factors including age, sex, current weight, work schedule, dieting habit, genetic influence and other medical issues.

Congratulations for reading this piece! We will share some healthy information on the role of Protein in losing weight organically without suffering from side effects.

Protein Building Foods

Proteins are needed for muscle building and lean body weight. It is used in the production of a molecule called haemoglobin which is an important part of the processes that fuels your energy and carry oxygen throughout your body in your blood. It helps in building antibodies that fight off infections and illnesses and helps keep the cells healthy as well as create new tissues.

Protein and Weight Loss

The role of protein in achieving weight loss is very essential for maintaining a healthy weight. Amidst many other foods which you shouldn’t take out from your diet in an attempt to losing weight, protein is a very necessary food nutrient which should not be avoided.

Some Benefits of Protein in relation to Weight Loss is as follows;

👉It increases muscle mass

Protein is the building block of your muscles. Therefore, eating adequate amounts of protein helps you maintain your muscle mass and promotes muscle growth when you do strength training. Secondly, eating a lot of protein helps increase muscle mass which is essential for burning more calories at rest.

👉It reduces cravings

Cravings has got to do with the brain yearning for nutrients beyond the normal needs of the body. Thus, dopamine a hormone in the brain involved in craving and addiction can hunger for more than normal nutrient needs.

One of the best prevention methods is to increase your protein intake. High protein diet can reduce cravings especially late night snacking.

A research revealed in one study that; overweight men showed that increasing protein to 25% of calories reduced cravings by 60% and the desire to snack at night by half

Generally when it comes to weight loss controling what you eat is very essential for success

👉It reduces appetite and hunger levels

As part of the diverse functions of the brain, one of them is it’s ability to regulate your weight by determining the quantity of food you consume. This happens in the hypothalamus region.

“Some of the most important signals to the brain are hormones that change in response to feeding

A higher protein intake actually increases levels of the satiety (appetite-reducing) hormones GLP-1, peptide YY and cholecystokinin, while reducing your levels of the hunger hormone ghrelin- (Healthline.com)”

A reduction in the quantity of food you eat is very critical to an effective sustainable weight loss program. Hence consuming enough protein will help you eat less calories. This reduces the body’s burden of storing fats that can cause weight loss

👉It boost metabolism & increase fat burning

In digesting and metabolizing, food calories are essential. One reason is because the ability of the body to breakdown food steadily makes calorie burning efficient. From research, calories from protein sources have the ability to breakdown faster than from fat sources even during sleep.

One study revealed that protein digestion appears to boost metabolic rate by 20-30%, compared to a 5-15% increase for digesting carbs and fats

Protein Deficiency
When one is not including enough protein into their diet it can have serious effects on their health. This is more critical for persons who embark on certain weight loss which is devoid of protein foods. Some of the signs to look out for in protein deficiencies include; dizziness, headaches, constipation, fatigue, bad breath etc.

Sources of Protein
Food sources of protein come from two major sources; Animal and Plant sources.

Animal sources include; lean beef, tofu, eggs, fish, poultry etc. Meanwhile protein from animal sources like lean beef should be eaten in moderate quantities especially if you want to lose weight.

Plant sources include; nuts( peanut, groundnut) seeds (almonds), legumes (beans, peas, lentils), grains (wheat, brown rice, barley).

These foods shouldn’t be excluded in your diet because you want to lose weight.

One way to include protein foods for a weight loss diet is to combine more of the plant protein foods and less of the animal sources in addition to a balanced diet.

However for a better plan and if you have certain medical issues it is best to consult a dietician or nutritionist to plan your diet for optimum results.

Thumb Rule: Processed sources of protein like sausage, bacon should be limited at all cost for a better weight loss result.

Bottom Line

This knowledge clearly tells us how you need to feed on a high protein diet especially if you want to lose weight. Consult your doctor or dietitian to advise you on how to include protein rich foods into your diet for a successful weight loss result . A balanced diet is important even when you want to lose weight.

If you need some more insights into this subject kindly send us a mail to [email protected] or call our Nutrition Business Unit on +233 24 842 3588.

If you need any Daliha Product, kindly click on the link below to place your order and it will be delivered to you at your door. https://achieverfoods.net/shop/. Call or WhatsApp us on 0200877339 and we will attend to your orders.

If this article was helpful to you, please feel free to Share your Comments with us. Thank you.

If you need some more insights into this subject kindly send us a mail to [email protected] or call our Nutrition Business Unit on +233 24 842 3588.

If you need any Daliha Product, kindly click on the link below to place your order and it will be delivered to you at your door. https://achieverfoods.net/shop/. Call or WhatsApp us on 0200877339 and we will attend to your orders.

If this article was helpful to you, please feel free to Share your Comments with us. Thank you.

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