High-protein total replacement diet helps burn fat: Here’s how you can switch to it for effective weight loss  |  Photo Credit: iStock Images
- Weight loss is a long and tedious process, that requires a healthy balanced diet, and regular exercise
- According to a recent study, it has been found that high-protein total diet replacements can help burn more fat
- Find out what the study says, and how you can incorporate such diet replacements in your eating habits
New Delhi: Obesity has now become a global epidemic, with millions of people all around the world who have an unhealthy body mass index. A recent report also found that with current diet trends, more than 4 billion people are likely to be overweight by 2050. obesity or being overweight is more than just vanity. Being obese is a risk factor for many diseases, physical and mental. Obesity has proven to be a risk factor for type 2 diabetes, heart diseases, kidney troubles, depression, anxiety, and even COVID-19. Therefore, watching what you eat becomes just more vital.
While a healthy diet and regular exercise, accompanied by quitting unhealthy habits such as smoking or drinking can help manage weight to a great extent, if you have to shed many kilos to get to the right BMI, you may need to undertake certain specific diets. One such diet is called the total meal replacement.
What are total diet replacements?
Many would agree that one way to lose weight is to stop eating how you normally do and incorporate changes in your diet and routine in order to get desired results. Total diet replacements do just that. They take a person’s normal diet menu and substitute it with options that follow a careful formula. This helps in ensuring that people lose weight, but at the same time, receive the right nutrition.
High-protein total replacement diet helps burn more fat
Apart from total diet replacements, researchers also noted that high-protein diets show a lot of promise in reducing weight, and improving muscle strength. Therefore, researchers from the University of Alberta set out to combine the two approaches and see if they are effective in weight loss.
“Considering the prevalence of obesity worldwide and its impact on health, it’s not surprising nutritional strategies such as total diet replacements and high-protein diets are becoming increasingly popular as weight management strategies; however, research around these topics has not kept pace with their growth in popularity,” explains lead author and doctoral student Camila Oliveira in a media release.
Counting calories may not help
For the study, researchers examined a group of 43 healthy-weight individuals, separated into 2 groups. One group switched to a high-protein total replacement diet. The high-protein replacement provided the participants with a balance of 35 per cent carbohydrates, 40 per cent protein, and 25 per cent fat. The control group ate a diet typically seen in North America, containing 55 per cent carbohydrates, 30 per cent fat, and just 15 per cent protein. Despite the differences, each volunteer consumed the same number of calories throughout the study. After spending 32 hours in a metabolic chamber, the results reveal high-protein replacement diets create “higher energy expenditure, increased fat oxidation, and negative fat balance.” The study was published in the American Journal of Clinical Nutrition.
Here is how you can shift to high-protein meal replacement diet
- You can include meal replacement shakes in your diet. They help to create a calorie deficit and are known to help with weight loss.
- Add a portion of protein to all your meals. Consuming eggs for breakfast, chicken or soy for lunch and dinner can help add protein into your diet.
- Ensure you are consuming all major nutrients required by the body in the right quantities.
- If you consume a high-protein diet, ensure to engage in some strength-training exercises to put it to use.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.