What a person eats plays a huge role in managing their weight, and incorporating enough protein into their diets can promote fat burning naturally. But for older adults, a nutritionist’s latest advice recommends eating “double” the official guideline.
This is because, as people age, their muscle mass decreases, their bones become weaker, and it becomes more difficult to lose weight and keep it off.
According to nutrition.orgthe United Kingdom the average protein intake is above the Reference Nutrient Intake (RNI).
Most adults need about 0.75 g of protein per pound of body weight per day: 45 g for the average woman and 55 g for men.
That’s about two servings of meat, fish, nuts, or tofu per day, and one serving of protein should fit in the palm of a person’s hand.
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But others have found that consuming more than usual may offer benefits, especially for older people.
Eating or drinking high-protein products can help reduce body fat, maintain lean muscle, feel full, and lose weight.
Professor Phillips, who has spent 20 years specializing in muscle growth, reported that the official recommended level of protein intake in midlife should be “at least doubled” to prevent frailty and premature death.
It recommended that adults should increase their protein intake to 1.6 g per kilogram of body weight per day.
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By doing this, people will automatically consume fewer calories, reduce hunger hormones, and also increase various satiety hormones.
Research has found that a high protein intake stimulates metabolism and increases the number of calories people burn by between 80 and 100 per day.
In A studya high-protein diet increased calories burned by 441 per day, showing that high-protein diets have a “metabolic advantage” over low-protein diets.
The researchers explained that eating more protein on a low-carb diet decreased caloric intake and caused weight loss in the participants.
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