Losing weight requires that you consume fewer calories than you use, but there are many factors that affect your calorie intake and calorie burn!
This complexity is why many weight loss interventions fail. No matter how people lose weight, most people gain it all back because they fall back into old habits.
Another reason is that our fat cells have epigenetic memory which means that the cells respond to food and movement patterns that activate certain genes (either good or bad depending on the patterns!). If eating and movement habits are poor, cells tend to resist changing their gene expression. In other words, once you are overweight or obese, you are more likely to regain the weight.
In order to lose weight and keep it off, we need to make sustainable changes in diet and movement pattern. According to a new study, this change may be as simple as eating more protein and fiber!
Participants who ate more protein and fiber lost significantly more weight over 12 months than those who ate less, and that didn't include counting calories — just focusing on eating more protein- and fiber-rich foods.
Satiety = protein and fiber
Satiety refers to feeling full and not hungry. Protein and fiber both promote satiety through distinct mechanisms. Fiber promotes healthy gut bacteria, improves bowel regularity, helps keep blood sugar in the optimal range, and reduces cholesterol. Consumption of high-fiber foods such as vegetables, fruits, nuts, seeds, and whole grains is also associated with a lower all-cause mortality rate. Fiber also promotes satiety after meals.
Protein also increases satiety compared to sugar, starch, or fat. Protein causes the release of certain peptides that interact with receptors in our intestines to control appetite. Protein also provides two other important benefits related to losing weight and maintaining weight loss:
Protein increases post-meal thermogenesis (Technically called postprandial thermogenesis) which means it takes more energy to digest protein so you have to burn some calories to digest protein. This means you get fewer usable calories from protein. When you constantly prioritize protein, you burn a lot of calories!
Protein also builds and maintains lean mass including muscle!
Muscle and other lean mass are what burn the most calories in your body, so building more muscle and reducing muscle loss while losing weight is the key to successful weight loss that you maintain! Studies show that high-protein diets cause twice as much fat loss as moderate-protein diets.
Participants in this study were taught how to choose foods that contain high levels of protein and fiber. Participants aim to get 7 to 11 grams of protein per 100 calories of food and 1.8 to 3.2 grams of fiber per 100 calories of food to lose weight. For weight maintenance participants, participants targeted 4-8 grams of protein per 100 calories and 1.4-2.8 grams of fiber per 100 calories. Participants did not count calories! This equates to 140-210 grams of fiber per day and 28-56 grams of fiber per day.
Easy feeding program
To make it easier, eat at least 1 gram of protein per pound. of lean mass every day. To measure lean body mass, have a trainer perform a free Styku Scan which will measure lean and lean body mass. To make it simpler – you can focus on consuming 1 gram of protein per pound of your body weight.
Here is a link to a free downloadable list of protein-rich foods: https://reallifenutritionist.com/high-protein-foods/
When it comes to fiber, focus on getting at least 25 grams of fiber daily. Here is a list of foods rich in fiber: https://reallifenutritionist.com/high-fiber-foods-chart/
#Workout #Anytime #Fitness #Blog #Losing #weight #simple , #Gossip247
,