When it comes to weight loss, many individuals focus their efforts on removing unhealthy, calorie-dense foods from their diets. While this is undoubtedly an important step, experts argue that it’s just as crucial to think about what to add to your meals, rather than solely focusing on restrictions.
Dietitian Jo Sebastian, known for her advice on TikTok (@itsjosebastian), recently addressed one of the most common weight loss mistakes: neglecting the consumption of sufficient protein.
“Most people on a weight loss journey become so fixated on cutting things out—like ‘don’t eat this, don’t eat that’—that they forget to incorporate nutrients that will actually make the process more satisfying,” Sebastian explained in her video. She emphasized that protein should be a cornerstone of any effective weight loss plan.
The Importance of Protein
Protein, one of the three primary macronutrients alongside fats and carbohydrates, is known for its ability to provide long-lasting satiety. It plays a pivotal role in building muscle, supporting hormonal balance, and boosting metabolism. As Sebastian pointed out, adding more protein to meals and snacks throughout the day helps keep hunger at bay, making it easier to adhere to a calorie deficit and meet weight loss goals.
“Protein is one of the most satisfying macronutrients,” Sebastian said. “By spreading it throughout the day, you’ll feel fuller for longer, and this can help keep cravings under control.”
Sustainable Weight Loss Starts with Balance
Rather than focusing on restrictive diets, Sebastian advocates for a balanced approach that includes protein-rich foods. She suggests that this method leads to more sustainable, long-term results as it helps individuals stay satisfied without feeling deprived.
This approach is supported by research as well. A study published by the National Library of Medicine, titled Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss, highlighted the benefits of consuming more protein than the average dietary recommendations. The findings suggest that higher protein intake not only aids in weight reduction but also improves body composition by decreasing fat mass while preserving lean mass, even when consuming a calorie-restricted diet.
The study further explains that the mechanisms behind these benefits include increased satiety and heightened energy expenditure.
Protein-Rich Foods to Include in Your Diet
For those looking to incorporate more protein into their daily meals, experts at Harvard Medical School recommend various protein-rich foods such as beans, peas, lentils, nuts, seeds, lean meats, fish, dairy, and soy products.
However, experts caution that long-term studies are necessary to fully understand the effects and safety of high-protein diets, particularly when followed for periods exceeding one year.
Additional Tips for Weight Loss Success
In addition to boosting protein intake, experts also suggest increasing vegetable consumption. A diet rich in vegetables not only supports weight loss but can also contribute to better overall health.
For those looking for practical ways to cut calories, one doctor suggests incorporating specific vegetables into every meal, offering a flavorful and nutritious method for reducing calorie intake.
Ultimately, focusing on adding nutrient-dense foods like protein and vegetables to your diet, rather than restricting yourself, may prove to be the key to achieving lasting weight loss success.
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