👉 How to LOSE WEIGHT FAST and maintain it for long-term. The SECRET is to include sufficient amount of healthy protein in your meal and build lean muscle mass.
Here are the CLINICALLY PROVEN Benefits of Protein Enriched Diet:
1) INCREASED SATIETY: Protein generally increases satiety to a greater extent than carbohydrate or fat and facilitate a reduction in higher calorie consumption
2) INCREASED THERMOGENESIS: Higher-protein diets are associated with increased thermogenesis (heat production), which also influences satiety and augments energy expenditure.
3) MAINTENANCE or ACCRETION of FAT-FREE MASS: A moderately higher protein diet can provide a stimulatory effect on muscle protein anabolism, favoring the retention of lean muscle mass while improving metabolic profile.
So guys add moderate amount of healthy protein in your meal everyday. In general, the average requirement of protein per day is about 0.8 - 1 gm/kg body-weight. But it hugely depends on the physical build, exercise, lifestyle, etc.
To keep it simple, just eat 20 -30 gram protein in every meal (3 main meals)
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