Protein and Fiber for weight loss

Do you know the easiest method of losing weight? Just add the combination of proteins and fibre in your diet. If you include protein and fibre then you will feel fuller for a longer amount of time with fewer calories consumed. This will ultimately help in burning the stubborn fat without you starving yourself or going on some special diet. When you are able to understand the way in which the nutrients work then you can easily prepare balanced meals that can either prevent you in gaining weight or help you to maintain a healthier weight.

Fiber:

Even though you cannot digest fiber, it plays a vital role in regular bowel movements. A lot of space in your stomach is taken up by fiber thereby ensuring you are feeling fuller even when consuming less amount of food. One variety of fiber is the soluble fiber which absorbs liquid and then forms a substance that is in a gel-like structure. The digestion process is also slowed down thereby releasing a sustained amount of energy in the next hours.

Protein:

Animal foods such as meat, eggs, poultry, fish and dairy products contain the highest amount of protein. Some vegetarian options contain less amount of protein than those mentioned. According to the May 2008 issue of the American Journal of Clinical Nutrition, you will be very much satisfied with the consumption of protein than the consumption of carbohydrate and fat. Protein increases the production of heat in your body thereby boosting the metabolism. When you consume protein then it ensures that the weight you lose is not muscle and it is only the fat. This ensures that the muscle mass is maintained.

When the protein and fiber combine with low-glycemic carbohydrates (found in non-starchy vegetables, sweet potatoes, sugar-free dairy products and fruits) then it helps in maximizing the satisfaction after eating. The nutrients use a different mechanism that ensure that you are feeling fuller and you are satisfied even when you have not consumed many calories. This is the ultimate way for weight loss and maintenance of weight. More blood sugar level is maintained by your body since low-glycemic carbohydrates are digested at a slower pace thereby preventing hunger and cravings.

How much fiber is required?

If you want to reap all the benefits of fiber, then you must consume at least 25 grams of fiber each day. However, most of us usually consume 16 grams per day. You must consume a vast variety of fruits and vegetables along with nuts, grains and beans. This will ensure that you are consuming the right mix of different types of fiber. Ensure that you are also drinking enough water so that there is no case of stomach upset.

How much protein is required?

The ideal protein intake should be 0.8 grams of protein per kilogram of the body weight. 56 grams per day for a sedentary man while it is 46 grams for a sedentary woman. The right amount of protein actually depends on a variety of factors such as activity level, physique and state of health.

Food ideas:

Even though you can find fiber in most of the breakfast foods, you might see that adequate protein is missing. Accompany your foods with the protein from eggs, milk, yoghurt or chicken. In case of lunch and dinner, you can opt for vegetables without starch such as cauliflower and bok choy for filling fiber along with fish, meat and poultry for protein. You may even snack on a combination of berries, celery, broccoli, nuts, hard-boiled eggs and smoked salmon.