Why does protein help lose weight effectively?
Protein is a group of essential macronutrients that play a role in maintaining muscle mass, supporting metabolism and creating a feeling of fullness for a long time. According to a recommendation from Harvard Health Publishing, adult men need at least 56g of protein per day, women need about 46g. In particular, a diet rich in protein has been shown to increase the basal metabolic rate (BMR), thereby helping the body burn calories more effectively, even at rest.
In addition, protein helps regulate hunger hormones, thereby reducing cravings and limiting overeating - a common cause of overweight and obesity.
Suggested 7-day protein-rich menu
Day 1: Boiled eggs, grilled chicken, salmon, Greek yogurt.
Day 2: Protein smoothie from almond milk, green vegetables, cheese, chicken.
Day 3: Oatmeal, avocado salad, grilled tofu, roasted chickpeas.
Day 4: fried eggs, chicken, steamed fish, sweet potatoes.
Day 5: Eggs and mushrooms, green beans, grilled shrimp, beetroot.
Day 6: Grilled chicken, grilled cheese, unsweetened yogurt.
Day 7: Salmon, lentils, zucchini pancakes, protein smoothies.
People should prioritize fresh, less industrial-processed foods, combine drinking enough water and exercising gently every day for best results.
Notes when applying a high-protein diet
A diet rich in protein needs to be adjusted to suit your physical condition. People with liver and kidney disease should consult a doctor before applying. In addition, you should not completely eliminate the group of starches and healthy fats, because nutritional balance is a core factor to maintain long-term health.
