Proteins and Fats

The second tool – food, particularly protein (protein). Compared with fat or carbohydrates protein saturates the better, which causes a lower food intake and calories, respectively. The faster the protein is digested, the more decreased appetite. That is why the sources of fast-digesting protein such as whey (or whey protein), suppress hunger more effectively than slow digesting protein, such as casein from the same milk. In addition, the protein has a significantly higher thermogenic effect.

Thermogenesis – the conversion of calories into heat – is closely linked with the mechanisms of quenching hunger. Animal proteins provide a powerful thermogenic effect than the plant, and therefore saturate faster. Observation of physicians indicate that the power of high-protein diet helps maintain the achieved outcome after weight reduction. In one study, U.S. researchers analyzed data from 113 complete men and women aged 18 to 60 years, followed a low calorie diet for a month, and managed to save reduced weight of the next six months. They were then divided into high protein and a control group – participants in the first extra received 30 grams of protein.

Thus protein diet group consisted of 18% of protein, and the control group – 15%. In postdieticheskoy phase high protein group regained less weight and showed a smaller waist circumference than the control. Weight gain in the first group consisted of dry weight, in the meantime as control group gained more body fat. But more importantly – the saturation level after a meal in the protein group was significantly higher, that is, no one starved.

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