Crash diets, dash diets, and everything in between. There is a lot of information on the internet these days about ‘how to lose weight’. But actually, much of the information out there is questionable. Can the 5:2 diet really help you to lose weight healthily? And should you really lose weight by crash dieting?
How To Lose Weight
There is no trick or quick-fix to it. Ultimately, weight loss comes down to one thing: burn more calories than you consume. Our bodies use calories for energy. This energy is used by the body and excess is essentially stored as fat. Therefore, by consuming more calories than you actually need, you gain weight. The reverse is also true. A calorie deficit, where we burn more calories than we eat, leads to weight loss. This deficit can be achieved in two ways: by exercising to burn excess calories; and by consuming fewer calories to begin with.
Reducing your calorie consumption means being mindful of what we eat. For example, switching out your milk to soy or almond reduces calorie consumption without having less of it. Eating less can also help to create a calorie deficit. But eating less can also mean that our bodies don’t get enough nutrients and we can feel hungry quickly. So it’s important to be mindful of what we eat so that we reduce calorie consumption without being harmful to our bodies by denying it nutrients, or being damaging our sanity by leaving us hungry!
Protein And Weight Loss
A diet high in protein is a good way to reduce calorie consumption while maximising satiety and metabolism. It affects the hormones in our brain, which signal feelings of fullness and hunger. This helps us stay full for longer and reduces cravings. It also boosts the metabolism to help burn fat and maintain muscle mass. Often, weight loss leads to a reduction in both fat stores and muscle mass. This means that the more weight we lose, the fewer calories we burn as we have fewer muscles to use the energy. A high protein diet prevents the loss of so much muscle mass and therefore safeguards the rate at which we burn calories. And your body actually burns calories by digesting protein. So a high protein diet can reduce calorie consumption by 80-100 a day!
With those impressive stats, let’s take a look at proteins that are designed to support weight loss.
- Diet Whey Protein
This type of protein that is useful in building lean muscle and boosting fat burn. It can be flavoured and what’s more, it’s low carb and low fat. Used before a meal or as a snack it can increase feelings of fullness and stop us from overindulging. As a meal replacement, it is nutritious, convenient, and filling and can be added to smoothies, porridge, or just used as a shake.