People normally agree that weight loss requires:
1. a reasonable amount of exercise.
2. a suitable weight loss diet.
There are different types of weight loss diets such as:
a) the high protein diet.
b) the low carbohydrate diet.
c) the low calorie diet.
This article tries to describe the use of a high protein diet to lose fat.
The high protein diet in some way requires less discipline that the other ones, it has proved to work and seems to have some good health benefits coming from the increased consumption of protein.
Moreover it has been suggested that fat is stored by the body as a security measure against starvation or too little food. Your body will start burning stored carbohydrates mainly in the form of glycogen, then it will burn muscle tissue and finally it will grudgingly dip into the fat stores.
When you reduce too much the calories level, you will lose some weight, but the body will try to store as much fat as it can and this is one reason why you will rapidly put on weight as soon as you come back to a normal nutrition.
The advantage of the high protein diet is that you are not required to severely reduce your food to limit the calories intake
The American Journal of Physiology reports a study on protein for fat loss where one group was had a high protein diet while the second group consumed a protein diet almost equal to that suggested by the RDA.
It was found that the group with the high protein diet actually burned more fat than the other group. One explanation for this could be an increased metabolism. It was found that people of the high protein group had a thermic effect almost 16% higher than those of the RDA group. It was noticed that the thermic effect for the people in the high protein group increased especially after eating when it increased up to 42% more than those in the RDA group.
The higher increase after each meal could be exploited by increasing the number of meals during the day. The more often you eat a high protein diet, the higher your metabolic rate, which means that a high number of calories will be burned each day.
It was found that your body requires more energy (i.e. calories) to process protein than it does to digest carbohydrates and therefore a high protein diet cause a higher consumption of calories which in turn burn fat.
According to this study, you can achieve better fat burning results with following actions:
a) Eat more frequent and smaller meals each day (for instance 5 or 6 smaller meals instead of 2 or 3 normal meals. You could have 3 main meals and 2 or 3 snacks)
b) Try to avoid eating before going to bed because the body tends to store fat when you sleep
c) Eat mainly a high protein diet with protein sources such as lean meats, poultry, cottage cheese, fish (tuna is very good), eggs, low fat dairy products and other foods that take lots of energy to burn such as most vegetables (especially beans and the fibrous ones).
To conclude, if you want to use protein for fat loss, you should consider a high protein diet which will allow you to achieve weight loss without large reductions in your calories intake.
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