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We’ve finally found it: the safe and healthy way to lose weight. A new study has revealed the best diet practice to follow to shed some pounds without harming your body, particularly for adults over 40.
The secret to this success? It’s actually something you already know is good for you: protein.
Protein is commonly recommended as a food group to focus on for everyone looking to live a healthier lifestyle. Not only does it reduce appetite and cravings to benefit those trying to lose weight, but it also helps build muscle mass and strength, aiding anyone trying to improve their fitness.
And according to a new study conducted by researcher Kristen Beavers of Wake Forest University, a diet high in protein and low in calories is the best way to lose weight without harming your muscles and bones.
"Doctors hesitate to recommend weight loss for fear that losing muscle and bone could cause mobility issues or increase the risk of injury," Beavers explained of the research. "This study suggests that a diet high in protein and low in calories can give seniors the health benefits of weight loss while keeping the muscle and bone they need for better quality of life as they age."
Beavers and her team conducted a six-month study, in which 96 participants over the age of sixty were assigned a specific diet plan. Half of the participants ate a low-calorie diet with more than 1 gram of protein per kilogram of body weight (along with adequate calcium and vitamin D), while the other group ate 0.8 grams of protein per kilogram of body weight.
And the researchers discovered the true power of protein. The participants following the low-calorie, high-protein meal plan lost an average 18 pounds, while preserving muscle mass. Compared to the control group, who only lost about half a pound, this is an impressive outcome.
Plus, the study found that the participants who lost weight still maintained bone mass, which can be a concern for older adults trying to lose weight.
If you're ready to start packing on the protein for a healthier lifestyle, we know just where you should start. Check out these recipes for easy weeknight dinners, or maybe get your protein fix earlier in the day with this breakfast recipe.
