This means that some of the fat lost on a low carb diet is harmful abdominal fat. Studies comparing low carb and low fat diets indicate that low carb eating specifically reduces fat in the abdomen and around the organs and liver ( 22, 23). People often see a difference on the scale within 1–2 days. Low carb diets also lead to quick reductions in water weight, which gives people fast results. This is true even when those in the low carb groups are allowed to eat as much as they want, while those in the low fat groups are calorie restricted. More than 20 randomized controlled studies have now shown that low carb diets sometimes lead to 2–3 times more weight loss than low fat diets ( 19, 20, 21). When people cut carbs, their appetite goes down and they lose weight ( 18). Several studies suggest that protein is particularly effectiveĮating fewer carbs is a very effective way to lose fat. You can find plenty of protein powder options online.īoost your metabolism and reduce hunger levels, making it a very effective way If you struggle with getting enough protein in your diet, a quality protein supplement – like whey protein - is a healthy and convenient way to boost your total intake.
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When following a vegetarian or vegan diet, check out this article on how to increase your protein intake. These are the best protein sources for your diet. Try increasing your intake of high protein foods such as whole eggs, fish, legumes, nuts, meat, and dairy products. Therefore, this may be a good range to try. Many of the studies observing that protein helps with weight loss had people getting 25–30% of their calories from protein. This study also linked refined carbs and oils to more abdominal fat and linked fruit and vegetables to reduced fat.
One study showed that people who ate more and better protein had much less abdominal fat ( 16).Īnother study indicated that protein was linked to a significantly reduced chance of abdominal fat gain over 5 years in women ( 17). Protein may be particularly effective in reducing abdominal fat. Not only can protein help you to lose weight, but it may also help you to avoid regaining weight ( 15). If weight loss is your goal, adding protein may be the single most effective change you can make to your diet. Research shows it can reduce cravings by 60%, boost metabolism by 80–100 calories per day, and help you eat up to 441 fewer calories per day ( 11, 12, 13, 14). Protein may be the most important macronutrient for weight loss. Particularly true of sugary beverages like soft drinks.
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Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.īe the primary driver of excess fat in the abdomen and liver.
Even foods marketed as health foods can contain significant amounts of sugar. Read the labels to make sure products do not contain refined sugars. This includes sugar-sweetened beverages, sugary sodas, fruit juices, and various high sugar sports drinks. Try minimizing the amount of sugar in your diet and consider completely eliminating sugary drinks. The brain doesn’t seem to register liquid calories in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories ( 8, 9).Ī study observed that children were 60% more likely to develop obesity with each additional daily serving of sugar-sweetened beverages ( 10). It increases abdominal fat and liver fat, which leads to insulin resistance and various metabolic problems ( 7). Some believe that this is the main process behind sugar’s harmful effects on health. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat ( 4, 5). Numerous studies have indicated that excess sugar, mostly due to the large amounts of fructose, can lead to fat building up around your abdomen and liver ( 6). Studies show that added sugar has uniquely harmful effects on metabolic health ( 3). Eating a lot of these types of food can cause weight gain. Foods with added sugars are bad for your health.
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