Choose High-protein Diet : It may prevent weight regain after dieting

High protein consumption is commonly recommended to help obese people lose weight because acute proteins have a larger effect on diet than carbohydrates and fats. In a recent study, scientists have paid attention to the causes of weight recovery after weight loss from a diet. Protein-rich diets are often effective for weight loss because protein can increase satiety and reduce appetite, which could result in a decrease in total calorie intake. However, once a person reaches the desired weight, he may need to reduce protein intake and increase healthy carb intake to maintain his weight.
As per the new study, a high-protein diet can prevent weight gain by increasing Lactobacillus gut bacteria, which limits the absorption of intestinal lipids. A protein-rich diet suppresses the growth of intestinal lactobacilli.

Benefits of high protein-

Small increases in protein intake have been shown to contribute to weight maintenance. In a study, increasing protein from 15% to 18% of calories decreased weight gain by 50%. Several clinical trials have found that consuming more protein than the recommended dietary diet improves body composition by reducing fat mass while preserving non-oily mass in low-calorie and standard diets besides weight reduction. Protein works in losing belly fat. The protein reduces levels of the ghrelin hunger hormone, while it stimulates appetite-reducing hormones GLP-1, YY peptide, and cholecystokinin. This results in an automatic reduction of caloric intake. High protein diet is also advantageous in the following ways -

• Decreases appetite and hunger
• Improves muscle mass and strength
• Reduces risk of osteoporosis and broken bones
• Reduces cravings
• Stimulates metabolism and increases fat combustion
• Reduces your blood pressure

High protein food example-

• Fish
• Poultry items
• Nuts
• Dairy products
• Lentils
• Vegetables – Cauliflower, Broccoli, etc
• Fruits – Guava, peas, etc

People should avoid the following foods during a high-protein diet:

• Refined sugar contained food items
• Processed foods
• Artificial sweetener-added food products

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