High Protein Diet, Foods

Many healthy eaters eat protein to boost metabolism. And eating protein provides other weight loss benefits as well. But before you invest any time or money into a high-protein diet to lose weight, make sure you get the facts about protein to make sure your program is successful.

Eating a diet that includes plenty of lean protein provides several benefits when you're trying to lose weight.

- Protein helps you to feel full. Including protein in your meals and snacks can help you to feel full and satisfied after you're done eating. This feeling of fullness may help you to eat less throughout the day.

- Protein builds muscle. Protein helps you build and maintain muscle mass. A strong body not only performs better throughout daily activities, but the muscles that shape an attractive figure also burn more calories than fat, even at rest.

- Eating protein may improve your diet. When you plan a meal around a lean source of protein, you have less space on your plate for foods that aren't healthy. And learning to eat different types of protein may improve your diet as well. If you eat tuna, for example, you not only benefit from the protein in the fish but you also benefit from the healthy fat it provides.

- Eating protein burns more calories. You burn a few extra calories when you eat protein because your body has to work harder to chew and digest the food. Scientists call this the thermic effect of food. Keep in mind, however, that the number of extra calories is small so you shouldn't create an entire weight loss program based solely on this benefit.

In addition, the normal-protein group experienced a reduction in oxidative-stress-related metabolic processes after losing weight, but the high-protein group did not see this improvement.

The normal-protein group also saw decreased gene expression of genes associated with oxidative stress, while the high-protein group increased the expression of genes associated with oxidative stress.

The authors hypothesized that this increase in oxidative stress may explain why the high-protein diet negated the improvements in insulin sensitivity typically observed with weight loss.

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