Recently, it is commonly believed that diet is an effective tool for weight loss, but this is not entirely true. Since many people exclude food that is rich in protein from the diet, considering it high-calorie. Evidence obtained by scientists has long been known to show that this is a misconception and a low-calorie diet is one of the most ineffective diets. The main thing is not only the number of calories in the product you eat, but also the amount of fat. Therefore, defatted protein should always be a priority. Nutritionists believe that the current dietary recommendations should be fundamentally reviewed and changed in favor of protein, low-carbohydrate, low-fat foods. Protein has a high biological value and stimulates metabolism. That is why special protein diets for weight loss can help both in weight loss and in healing the body. The moment you leave your fork, the protein begins to wrap around your waist. A lean protein product takes more effort to digest and absorb, which means you burn more calories to process it. It also stays in the stomach longer, so you feel full and full for a longer period of time. The cumulative effect has obvious benefits for weight watchers.

In a study published in Nutrition Metabolism, dieters who increased their protein intake to 30% of their diet ate almost 450 fewer calories per day and lost about 5kg in a 3 month study without using any other dietary measures.
And if, like most successful diets, you’re burning calories, you’re also counting them! Protein is doubly important for fat loss, not muscle loss. Your body uses the amino acids in protein to build muscle, which not only makes you stronger and more toned, but also fills you up with calories. Ultimately, this keeps your metabolism high so you can occasionally eat a cookie, no problem. Experts advise consuming 0.5g to 1.0g of protein per kilogram of body weight. This is from 70 grams to 140 grams during the day for 65 kg of weight. Consume more if you are very active and less if you are trying to lose weight. If you are both active and want to lose weight, shoot for an amount somewhere in the middle – about 130 grams.

More importantly, aim to get at least 30 of those grams for breakfast. That’s roughly the amount you’ll get from two eggs and a glass of cottage cheese. After fasting all night, your body is running on empty and may begin to crave muscle tissue for fuel if you don’t replenish your protein stores in the morning. Research has shown that a protein-rich breakfast can help regulate appetite throughout the day.

But not all proteins are created equal. Whereas nuts, whole grains, and vegetables do not contain all nine amino acids that your body needs to build muscle. Those proteins that are known as complete proteins are usually found in animal products. Your best bets for a flat stomach are white chicken or turkey proteins, seafood, low-fat dairy, pork tenderloin, and lean beef. All of these foods except protein have only 2:59 grams of fat and 50 calories per serving.
Vegetarians need to be a little more creative. Swap out incomplete proteins like peanut butter for whole grain bread, or brown rice and beans. Or switch to complete proteins like tofu, hemp seeds, buckwheat and quinoa. The beauty of protein is that with so many delicious options, getting your daily ration is a breeze.