If you are unable to workout frequently for some reason, this guide is going to explain to you how to eliminate weight on a high protein diet without exercise.
Many men and women feel that they must exercise for hours so as to eliminate weight but the truth is that you are able to achieve your weight goal with no single push up or .
Eating a high protein diet can help you achieve your weight goal faster because protein controls appetite, promotes metabolism, and prevents muscle development.
A high protein diet doesn’t automatically mean eating all the time to protein. You still should eat adequate amounts of fats and carbs. In reality, eating too much protein contains side effects that are negative. But if 30-40 percent of your calories come from protein you don’t have anything to be worried about.
Eating plenty of protein will not help you lose weight. You still have to maintain a calorie deficit. Before we look into that, here’s why a high protein diet is perfect for weight loss.
Why a high protein diet Will Allow You to lose weight
Protein has elevated thermic effect of food
Thermic effect of food is the energy your body uses to digest and process food.
Protein has higher thermic effect of food compared to carbs and fats. Carbs have a thermic effect of 5-10 percent, fats 0-3 percentage, and protein 20-30 percent.
Assuming the thermic effect of lean beef is 30 percent, you will burn 30 calories if you eat a piece of meat worth 100 calories.
Protein reduces hunger
You can get rid of weight in a high protein diet with no exercise because protein prevents overeating. Several studies show that people eat more calories should they increase protein consumption.
In one analysis, researchers found that the participants consumed 441 fewer calories if they raised protein consumption to 30% of their overall daily caloric consumption.
When you’re ready to control hunger, losing weight gets easier.
Protein helps regulate appetite hormones
By now, you likely know that hormones play a very important role in weight loss. Well, protein can control hunger hormones and as a result increase satiety.
Based on study, a higher protein diet increases leptin levels and reduces ghrelin levels.
Regulating these hormones can help you eat less since you will not be hungry all the time.
Protein reduces cravings
It’s virtually impossible to eliminate weight if you can not control your cravings. A lot of men and women have the ability to maintain healthful eating habits until they’re beat by cravings.
Eating a high protein diet can help you control these cravings and decrease chances of late night snacking.
Protein prevents muscle loss
As soon as we lose weight, we lose both fat and muscle. Unfortunately, losing muscle could be problematic since it slows down metabolism.
A high protein diet can avoid muscle loss even with no exercise. However, strength training is necessary if you would like to boost muscle mass.
We know exactly how protein can help you get rid of weight, here are a few things that you should do so as to get rid of weight in a high protein diet without exercise.
How to lose weight on high protein diet with no exercise
1. Eat plant protein
Many people on high protein diet only eat animal protein and also ignore plant protein. The truth is it’s possible to lose more weight if you increase ingestion of plant protein.
Plant protein comprises fiber, which regulates hunger and keeps us full for long. Additionally, eating too much animal protein can increase risk of heart disease, diabetes and cancer, according to the World Health Organization.
I may also note that plant fats are extremely low in carbs. Good sources of plant include legumes, lentils, quinoa, spirulina, hemp seeds, seitan, and tempeh.
2. Eliminate the foods you crave from the Home
Cravings do not just evaporate. You have to work hard to eliminate them.
It is going to be easier that you adhere to some high protein diet in case you eliminate all the foods that you crave out of the home. Many times binge eating is caused by seeing food.
Based on this research, individuals are likely to weigh more if high-calorie foods are observable in the home, in contrast to people who maintain healthy foods from the home.
Replace all the unhealthy snacks with veggies and fruits.
3. Chew food slowly and thoroughly
Research shows that we eat less and feel full faster once we chew food gradually. In fact, many research reveal that people who eat quickly are more inclined to get weight compared to slow eater.
Chew light food like rice at 5-10 days and dense foods such as meat for as many as 30 times.
4. Drink water before and after meals
Drinking water before food increases satiety and prevents overeating. This study found that individuals consumed fewer calories if they drank a liter of water 30 minutes prior to meals.
In reality, drinking water before food helped them lose 44 percent more weight compared to people who did not drink water.
You may also want to substitute calorie-containing drinks such as sodas and fruit juice with water.
5. Serve food on smaller plates
Smaller plates may help you eat less since they make food portions look bigger. On the flip side, large plates make portions look smaller, which may make you overeat.
You do not have to throw off your big plates away, serve healthy foods on them and use the bigger plates function the not so wholesome food.
6. Get enough sleep
Many individuals don’t understand how important sleep is for weight loss. Based on study, lack of sleep can interrupt ghrelin and leptin hormones. When these hormones are disrupted, you are likely to overeat and consume more cravings.
In addition, it is worth noting that the sleep deprivation has been associated with diseases like obesity and diabetes.
7. Cut out processed carbs
You do not have to go ‘full keto’ to lose weight. You only need to cut out processed carbs because they’re packed with carbs and they raise blood sugar levels.
Your daily diet should include plenty of protein, healthy fats and unprocessed carbs (mostly veggies and fruits).
8. Avoid distractions when ingestion
Can you usually eat while watching TV or with the telephone? Well, study shows that people eat 10 percent greater when they’re distracted in a meal.
These few extra calories add up and make it possible to lose weight. Pay complete attention to your meals and chew food thoroughly.
9. Prevent skillet
Excessive calories from snacks, chocolate, and energy bars are able to make your waistline expand quickly. These snacks are high in calories and packed with glucose, which raises cravings.
Eat whole food snacks such as apples, kale chips, air-popped popcorns, etc.
10. Become more active
Increasing level of activity will be able to help you burn extra calories and increase your metabolism. This just means transferring more during the day.
You might take the stairs instead of the elevator, often to a garden, or clean the house more often.
Studies show that individuals that are active (but do not exercise) weigh less than sedentary men and women. Write down at least 5 ways that you can be active every day.
It’s possible to get rid of weight in a high protein diet as long as you maintain a calorie deficit and then follow the advice above.
That said, you should find the time to exercise however active you are. Even 10-minute workouts can help you drop weight and improve your cardiovascular health.
Will there be anything else you’d like to add? Leave a comment below!
The article 10 Ways to Shed Weight On A Top Protein Diet Without Exercise appeared first on Focus Physical Fitness.