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Muscle loss can affect strength and mobility, so eating enough protein to preserve lean tissue is crucial. Additionally, protein slows down your digestion, helping you feel fuller for longer.
Indeed, a 2020 review suggested that consuming a high protein diet was one safe and effective tool for weight loss, obesity prevention, and lowering the risks of obesity-related illnesses.
Weight loss is a personal for everyone, so it’s hard to say that you’ll drop pounds just by having more protein and fiber in your diet. However, eating both may help you feel fuller for longer.
A high-protein diet is a diet in which 20% or more of the total daily calories come from protein. [1] Many high protein diets are high in saturated fat and restrict intake of carbohydrates. [1] Example foods in a high-protein diet include lean beef, chicken or poultry, pork, salmon and tuna, eggs, and soy. [2]
For bodybuilders, whey protein provides amino acids used to aid in muscle recovery. [15] Whey protein is derived from the process of making cheese from milk. There are three types of whey protein: whey concentrate, whey isolate, and whey hydrolysate. Whey concentrate is 29–89% protein by weight whereas whey isolate is 90%+ protein by weight.
The concept of "protein-sparing modified fast" (PSMF) was described by George Blackburn in the early 1970s as an intensive weight-loss diet designed to mitigate the harms associated with protein-calorie malnutrition [8] and nitrogen losses induced by either acute illness or hypocaloric diets in patients with obesity, in order to adapt the patient's metabolism sufficiently to use endogenous fat ...
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