Best protein shakes for 2021 including whey, vegan and plant-based powders
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A quick search online will bring up lots of weight loss diets promising results but knowing the best one to follow can be tricky. A nutritionist has shared the benefits of a high protein diet and of controlling calories.
Some diet plans restrict how much slimmers eat or even the time of day when they eat.
While there are lots of plans available, achieving real results could all come down to how many calories you consume.
Speaking to Express.co.uk, Myprotein's resident sports nutritionist Liam Agnew stated "calories in versus calories out" is the best plan for weight loss.
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He said: "When it comes to losing weight, it's as simple as calories in versus calories out.
"When you expend more calories than you consume, you will be in a negative energy balance or a calorie deficit. This means your body has to use stored energy (fats and carbohydrates) to function, which will result in weight loss."
The expert explained dieters can lose weight by entering into a calorie deficit, and doing this will help burn fat.
When trying to cut back on calories, Liam continued to say those hoping to lose weight should still try to eat plenty of high protein foods.
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Doing this will help maintain muscle mass even when losing weight.
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He continued: "In order to lose weight in a sustainable and healthy manner, it's important to make sure that it is body fat that is lost during a weight loss journey and not muscle mass.
"To do this it is important to ensure you are getting enough protein in.
"Also, protein has a higher thermic effect of feeding (TEF) than carbs or fats. This means that you need more calories to burn protein than you do carbohydrates and fat.
"TEF only plays a minor role in metabolism, however, every little helps when it comes to reaching your body transformation goals sooner."
High protein foods include meat, fish, dairy, eggs, nuts and lentils.
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Eating these foods is important when trying to lose weight and for those exercising regularly, Liam continued.
He said: "Protein is a really important macronutrient for everyday life as it helps repair and build the muscles we break down when exercising and carrying out everyday tasks.
"A high protein diet is essentially just emphasising protein in an individual's overall food consumption.
"This could mean focusing on high-protein foods such as chicken, beef and lentils."
Not only do high protein foods help build muscle, the expert claimed eating them can reduce the appetite, leaving slimmers fuller for longer.
He concluded: "A high protein diet can lead to an increase in muscle protein synthesis and decrease in protein breakdown.
"Because of this, a higher net protein balance is achieved, helping to promote gains in lean muscle mass, strength and recovery.
"Consuming protein will also help you feel fuller for longer making it easier to resist snacks that may not support your fitness or weight goals.
"Despite having a high impact on satiety, many protein shakes are often low in calories which helps if weight loss is the goal."
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