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Protein can help you lose weight
Last reviewed: 01.07.2025
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The problem of excess weight is relevant for many people regardless of nationality, age and gender. Nutritionists of all countries have long been trying to find a universal nutrition program for everyone that will help get rid of excess kilograms and ensure good health. It is not surprising that American scientists are interested in such research: US residents are rightfully considered the nation in which the largest number of people suffer from excess weight.
Nutritionists have determined that the main factor in losing weight is limiting the amount of calories consumed. Based on this, many people rushed headlong to count calories, focusing only on numbers and not paying attention to what exactly they eat. Noticing that with this approach the result does not meet expectations, doctors tried to find out what is the reason why people, consuming a small amount of calories, do not lose weight, but even the opposite. The answer turned out to be simple: in order to lose weight for sure, you need to not only limit the nutritional value of food and its caloric content, but also properly balance your diet.
Eaters can rejoice: in order to lose weight, it is not at all necessary to starve yourself with strict diets. Moreover, nutritionists insist that it is the lack of protein that can lead to weight gain. Of course, one of the main causes of obesity and excess weight is overeating, but the main thing is to watch what you eat.
If you consume a large amount of simple carbohydrates and food containing fat, the chances that your weight will increase in the near future are much higher than if you consumed the same amount of protein and fiber. Researchers have proven that protein consumption has a positive effect on weight loss, since protein food is quite low-calorie, dietary and does not allow the body to "grow fat". A useful tip for losing weight: limit fatty foods as much as possible, but saturate the body with protein daily with the help of proteins, otherwise the loss of muscle mass and the slow appearance of fat cells in its place are inevitable.
Nutritionists conducted a small experiment in which several participants of approximately the same weight and body type followed different diets for a month. The diets differed in the products that people ate and the daily calorie intake. The study showed that people who followed a protein diet gained weight (due to muscle mass), but lost volume. Those who focused on carbohydrate and fatty foods gained significantly more weight.
Nutritionists have determined the best balanced diet for those who want to lose weight without harming their health. The daily diet should contain a large amount of protein, a small amount of complex carbohydrates, some fatty acids and fiber. The best "suppliers" of protein to the body are lean meat, white fish, legumes, mushrooms. Complex carbohydrates are best consumed before lunch: cereals, dried fruits. The good news is that protein foods can be consumed at any time of the day without thinking about the consequences, and protein eliminates hunger much more effectively than any other food.
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