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Increasing your protein intake can help you lose weight, say Harvard researchers in a review of research on the effects of high protein diets in a 2004 issue of the “Journal of the American College of Nutrition.” A diet higher in protein seems to improve feelings of fullness, reduce overall daily calorie intake and the number of calories burned during digestion compared to lower protein diets. Stuffing yourself with bacon and ribs is not a strategy for using protein for weight loss. Choose the right kind of proteins and fast weight loss pills to enhance your weight loss efforts is really crucial.

Greek Yogurt

Non-fat Greek yogurt has a creamy consistency and is near twice the protein content of regular yogurt. Eating more dairy products daily, especially non-fat kinds, can help you lose weight. A study conducted by researchers at Australia’s Curtin University released in October 2009 found that dieters who ate five daily servings of foods like cottage cheese, yogurt, and skim milk lost more weight and fat than dieters eating three servings daily in 12 weeks.

In an earlier study from the University of Tennessee, obese subjects on a low-calorie diet that either contained 400 to 500mg of calcium per day or 1,100mg per day from yogurt. After 12 weeks, those on the yogurt diet lost 81 percent more fat from their torso reported by the “International Journal of Obesity” in 2005. When you buy Greek yogurt, go for plain varieties and add fresh fruit or 1 tsp. of honey for sweetness. Pre-sweetened varieties contain an abundance of added sugar that adds significantly to their calorie count.

Whey Protein

Whey protein powder is a derivative of milk that is dehydrated and pulverized. The resulting powder can be mixed into drinks, smoothies, pancake batter, mashed potatoes, soups, oatmeal, or casseroles to boost protein content. One hundred percent whey protein, with no added carbohydrates or sugars, contains virtually no fat and contains only 80 to 110 calories per serving.

Whey protein contains an abundance of an essential amino acid called leucine, which Dr. Donald Layman of the University of Illinois at Urbana-Champaign reports may help dieters maintain maximum amounts of lean muscle while losing body fat in a December 2004 issue of the” Journal of the American College of Nutrition.”

Eggs

Eating breakfast can help you lose weight, especially if you include protein in the form of eggs. In a 2008 issue of the “International Journal of Obesity,” a study demonstrated that when dieters following a reduced-calorie diet ate a 340-calorie breakfast including eggs, versus one containing only bagels, they experienced more favorable weight loss results.

Egg dieters reduced their body mass index 61 percent more than bagel dieters, shrunk their waist size 34 percent more, had a 65 percent greater weight loss, and experienced a 16 percent greater reduction in body fat. If you are concerned about cholesterol, stick to egg whites.