When it comes to weight loss, some slimmers like to opt for a low fat diet, while others stick to less carbs - whatever plan you choose, experts say you must consume one key nutrient.
According to diet guru Michael Mosley, eating enough protein is his "top tip" for effective weight loss, as both "go hand in hand". Credited with creating diets like the Fast 800 and 5:2 plans, the health expert has explained protein's slimming benefits, as well as how much we should be eating each day.
Posting on the Fast 800 blog on Monday, Mosley explained that protein is a macronutrient, meaning the body needs it in large amounts for energy. When eaten, it converts to amino acids, which join together to form protein chains that make up body cells.
Protein is found in hair, muscles, skin, organs and nearly every body part. According to Michael, some of its wider health benefits include lowering blood pressure, speeding up injury recovery and reducing heart disease risk.
Unlike fat and carbohydrates, the body can't store protein, so Michael recommends a plentiful daily intake of 60 grams. The macronutrient can be found in foods like lean meat, eggs, milk, nuts and vegetables like chickpeas, lentils and kidney beans.
The health benefits of protein are well known, but how does it benefit weight loss? Here's what you should know, as explained by Michael Mosley.
Protein and weight loss
Keeps you fuller for longer
According to Michael, studies have linked increased protein consumption to the reduction of the hunger hormone known as ghrelin.
One study showed that a high-protein breakfast decreased ghrelin concentrations more strongly than a high-carb diet and slowed down stomach emptying.
Boosts calorie burning
Protein improves thermogenesis, which is the process of producing heat by burning calories.
Michael says that protein has been proven to have a higher thermic effect compared to carbohydrates and fats. This means that a high protein diet burns more calories around the clock, including when asleep.
Builds muscle during weight loss
When trying to slim down, consuming enough protein helps the body to maintain muscle mass while simultaneously shedding fat.
Dieters will often restrict what they eat to the point that the body will break down muscles for energy. According to Michael, a protein rich diet will help burn energy from fat stores while keeping muscles developed.
Helps prevent weight regain
Michael previously explained how protein can help slimmers break through their weight loss plateau, but it can also help keep the pounds off.
When dieting consistently for a long period of time, the scale numbers can stall for no obvious reason. This can be frustrating, often forcing slimmers to give up and regain any lost weight when normal eating resumes.
According to Michael, by increasing your protein from 15 per cent to 18 per cent of your calories - you can reduce weight regain after weight loss by up to 50 per cent.
Don't miss the latest news from around Scotland and beyond - Sign up to our newsletter here.
