New Research Shows the Key to Maintaining Weight After Dieting
In a recent article published in Nature Metabolism, researchers have discovered a breakthrough in maintaining weight after a period of strict dieting. The key lies in adopting a high protein maintenance diet.
Many individuals find it challenging to maintain their weight after successfully completing a diet. The moment the restrictions are lifted, fat tends to accumulate again, negating the efforts previously made. However, this new research sheds light on how to avoid this frustrating yo-yo effect and sustain the achieved results.
The study reveals a significant correlation between the accumulation of fat and an excess of Lactobacilli, which are bacteria that form part of the intestinal microbiota. By choosing a diet that includes a substantial amount of protein, it is possible to reduce the proliferation of Lactobacilli and their metabolites, thereby preventing weight gain.
Proteins offer numerous benefits when it comes to weight management. Not only are they useful for maintaining a healthy weight, but they are also effective in aiding weight loss. One of the reasons for this is that the body utilizes more energy to digest proteins compared to carbohydrates or fats. The energy expenditure for protein digestion is about 25 percent, while it is a mere 5 percent for carbohydrates and 2 percent for fats. Increasing protein consumption automatically stimulates the basal metabolic rate, which can contribute to weight loss.
To maintain a healthy weight, it is recommended that a healthy adult consumes between 0.7 and 1 gram of protein per kilogram of body weight daily. For example, a 70-pound man should aim to consume approximately 50 to 65 grams of protein per day.
It is important to note that the grams of protein do not directly correspond to the amount of meat or other food consumed. For instance, 100 grams of chicken or turkey breast contains around 30 grams of protein, whereas a similar quantity of cooked beans provides only about 8 grams. Therefore, individuals should calculate their protein intake carefully based on the specific food they consume.
A balanced diet should aim for 12-15 percent of daily calories to come from protein. It is also worth considering that protein requirements may vary based on age and gender. As individuals age, they tend to lose muscle mass, leading to a slight increase in protein requirements. Additionally, pregnant and breastfeeding women require higher protein intakes to support the development of tissues for the baby.
Despite the numerous benefits of proteins for weight management, it is essential to avoid prolonged periods of following a high protein diet. Studies have shown that adhering to a significantly high protein diet for more than four to six weeks can trigger intense cravings for carbohydrates. These cravings may undermine previous dieting efforts and result in unwanted weight gain.
In conclusion, maintaining a weight loss achieved through dieting is possible with a high protein maintenance diet. This approach helps reduce fat accumulation and regulates the intestinal microbiota, ultimately preventing the yo-yo effect. However, it is crucial to maintain a balanced diet and calculate protein intake according to individual needs.
Before making any significant changes to your diet, it is advisable to consult a nutritionist or doctor to ensure a safe and healthy approach.