Rapid weight loss 'becoming much more accepted' says Mosley
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What a person eats plays a huge role in their weight management and incorporating enough protein into their diets people can promote fat burning naturally. But for older adults, the latest advice from a nutritionist recommends that they eat “double” the official guidance.
This is because as people grow older their muscle mass decreases, their bones become weaker and it becomes harder to lose weight and keep it off.
According to Nutrition.org, the UK’s average intake of protein is above the Reference Nutrient Intake (RNI).
Most adults need around 0.75g of protein per kilo of body weight per day – 45g for the average woman and 55g for men.
That’s about two portions of meat, fish, nuts or tofu per day and a protein portion should fit into the palm of a person’s hand.
But Professor Stuart Phillips at a University in Ontario, Canada claimed the UK’s current nutritional intake is “concerningly low”.
For anyone, eating a high-protein diet can lead to weight loss, even without calorie counting, portion control or carb restriction.
A modest increase in protein intake can also help prevent weight regain.
Some studies suggest consuming 30 percent of protein per day seems to be “very effective” for weight loss.
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But others found that consuming a higher amount than usual may offer benefits, especially for older people.
Eating or drinking products that are high in protein can help lower body fat, keep lean muscle, feel full and lose weight.
Professor Phillips, who has spent 20 years specialising in muscle growth, reported that the official recommended level of protein intake in midlife should be “at least doubled” to prevent frailty and premature death.
He recommended adults need to up their protein intake to 1.6g per kilogram of body weight per day.
But many people struggle to find the time to eat three whole meals in a day with the pace of life ever-increasing.
This means they must consume more protein-rich foods into their daily meals and snacks.
Professor Phillips believes adding an extra 30g of protein to each meal or more frequently throughout the day would suffice.
People can do this by replacing carbs and fat with protein and also promote weight loss in the process.
By doing this, people will consume fewer calories automatically, reduce hunger hormones and boost several satiety hormones too.
Research has found that a high protein intake boosts metabolism and increases the number of calories people burn by about 80 to 100 per day.
In one study, a high protein diet increased calories burned by 441 per day, proving high protein diets have a “metabolic advantage” over diets that are low in protein.
The researchers explained by eating more protein on a low-carbohydrate diet decreased caloric intake and cause weight loss in participants.
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