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Protein is an essential macronutrient that plays a crucial role in our overall health. It is the building block of our muscles, bones, cartilage, skin, and blood. But did you know that protein can also help you lose weight? Yes, you heard it right! Including protein-rich foods in your diet can aid in weight loss, and here’s how. Protein has a high thermic effect, which means that our body burns more calories while digesting and metabolizing protein than it does for carbohydrates and fats. This is because protein requires more energy to break down and absorb, leading to higher calorie expenditure. Thus, by consuming a protein-rich diet, you can boost your metabolism and burn more calories than you consume, resulting in weight loss. Moreover, protein is known to reduce hunger and increase satiety, thereby reducing overall calorie intake. It does this by suppressing the hunger hormone, ghrelin, and increasing the levels of several satiety hormones, including GLP-1 and PYY. This helps you feel fuller for longer, preventing overeating and snacking, leading to reduced calorie intake and weight loss. So, how much protein should you consume for weight loss? According to research, consuming a diet that provides 1.2-1.6 grams of protein per kilogram of body weight daily can aid in weight loss. For example, if you weigh 70 kgs, you should aim to consume 84-112 grams of protein daily. Now that you know the benefits of protein for weight loss let’s look at some delicious protein-rich foods that you can include in your diet. Eggs: Eggs are an excellent source of high-quality protein, containing all the essential amino acids required by our body. They are also low in calories and high in nutrients, making them an ideal food for weight loss. You can enjoy boiled eggs, omelets, or scrambled eggs for breakfast or as a snack. Chicken: Chicken is another great source of protein, with 100 grams of cooked chicken providing around 30 grams of protein. It is also low in fat and calories and is easy to prepare, making it a perfect food for weight loss. You can grill, bake, or sauté chicken and pair it with veggies for a complete meal. Beans and Legumes: Beans and legumes are plant-based sources of protein that are high in fiber and low in calories. They also contain several other nutrients like iron, zinc, and folate, making them an excellent addition to the diet. You can include beans and legumes like lentils, chickpeas, kidney beans, and black beans in soups, salads, or curries. In conclusion, consuming a high-protein diet can aid in weight loss by boosting metabolism, reducing hunger, and increasing satiety. So, include protein-rich foods like eggs, chicken, beans, and legumes in your diet and experience the benefits yourself.

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