subject: Why High Protein Snacks Can Be Good For Weight Loss [print this page] A study published in January 2012 in the Journal of the American Medical Association found that cutting protein intake can increase body fat levels. Fat weighs less than muscle, but muscle is denser, so an increase in muscle mass can correspond with a decrease in body measurements. Men generally need about 56 grams of protein per day while women need about 46 grams per day. Foods high in protein but low in calories include lean chicken and fish, skim milk, low-fat yogurt, low-fat cottage cheese, beans, and legumes. These are all good choices for the person who wants to lose weight without missing out on important nutrients.
Lean Protein Can Keep Blood Pressure and Cholesterol Levels Down
Another study, this one by Johns Hopkins University, found that diets where one-quarter of calories come from lean protein reduced triglyceride levels, blood pressure, and levels of LDL, or "bad" cholesterol. This is important because many people who are overweight have high blood pressure and elevated cholesterol levels. Losing weight by cutting calories while getting adequate amounts of protein can improve overall health, keep blood glucose levels steadier, and increase energy levels.
Protein Helps with Appetite Suppression
Protein helps you feel full longer. Eat a high carb meal with low protein, and you'll probably want a snack before your next meal. But if you eat a meal with sufficient protein, you'll stay satisfied longer. Snacks high in protein are good choices when mid-morning or mid-afternoon hunger hits. Not only will it keep your appetite down better than a snack high in carbohydrates, protein requires more energy to digest and works its way through your digestive system more slowly.
Protein Helps Increase Muscle Mass
A comprehensive weight loss plan should include increased physical activity for the best results. If you have increased your physical activity, foods high in protein can help you increase your lean muscle mass as you lose weight. Even at rest, muscle tissue burns more calories than fat, so exercising and increasing muscle mass can boost your metabolism around the clock. By giving your body sufficient protein, your exercise program is more effective, and you stand a better chance of reducing your overall body fat percentage. Protein bars designed specifically for people who want to lose weight make excellent snacks, and are more convenient than many other protein-rich foods.
You Have Many Choices in Snacks High in Protein
High protein snacks such as low-fat yogurt, low-fat cottage cheese, and specially formulated protein snack bars can help you keep variety in your diet while enjoying convenience. Companies that specialize in foods for people who want to lose weight offer many high protein foods that are shelf-stable, convenient, and that taste terrific. You can even find them in indulgent flavors like strawberry cheesecake. You'll feel like you're cheating on your diet, even though you aren't. If you want to lose weight in a healthy manner, it's essential that you get enough protein in your diet. You'll stay full longer, have an easier time building lean muscle mass, and may even keep cholesterol levels down.
by: Frank Bird
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