A study published in the US National Library of Medicine National Institutes of Health found that eating a high protein diet can make slimmers burn between 80 to 100 calories per day.
According to Healthline.com, meat in particular is a weight-loss friendly food as it contains a lot of protein.
If dieters are on a moderate to high carbohydrate diet, they could benefit from eating lean meats, which provide protein but are low in carbs.
Why is protein good for weight loss?
Protein is a very essential nutrient. If people don not get enough through their diet, health and body composition suffer.
It is the main building blocks of the body, used to make muscles, tendons, organs and skin, as well as enzymes, hormones, neurotransmitters and various tiny molecules that serve many important functions.
The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.
This amounts to 56 grams per day for the average sedentary man and 46 grams per day for the average sedentary woman.
The most important contribution of protein to weight loss is its ability to reduce appetite and cause a spontaneous reduction in calorie intake.
Protein keeps you feeling full much better than both fat and carbs.
Studies have shown that increasing protein intake to 25 per cent of daily calories can cut cravings by 60 per cent, reduce your desire for late-night snacking by half and cause weight loss of almost one pound (0.45 kg) per week.
Another study was done on women who increased their protein intake to 30 per cent of calories. They ended up eating 441 fewer calories per day and lost 11 pounds in 12 weeks.
Which foods are rich in protein?
Protein is not just about quantity, but quality is very important when it comes to consuming the food group.
Animal protein provides all essential amino acids in the right ratio for dieters to make full use of them.
Protein rich foods include: meat, fish, eggs, and dairy, which if consumed daily are likely to provide an adequate level of protein.
While meat has a very high protein content, it doesn’t mean non meat eaters have to go without.
Slimmers who chose to follow a vegan or vegetarian diet can still increase their protein intake to lose weight.
One of the best protein sources for vegans and vegetarians is seitan, which is a wheat based product the contains about 25 grams of protein per 100g making it one of the richest plan protein foods.
Strictly Come Dancing star Catherine Tydesley shrank from a size 22 to a size 10 following a diet, which is high in protein.