Deciding to embark on a weight loss journey is one thing, but getting started is another.
In a bid to help, a fat loss expert has named the secret key to leaping over this first hurdle: zeroing in on a key food group.
According to online coach Sam Smith, consuming more protein is the single most important dietary change that can help Britons shed their first 10lb.
"The one thing you can start doing right now to make being in a calorie deficit a lot easier is to start increasing how much protein you're having," she told followers.
A fat loss expert has revealed the single most important dietary change that you can implement now
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This simple change could be the catalyst many need to begin their transformation journey.
Sam emphasised that increasing protein intake is the key adjustment people can make immediately to start shifting extra weight.
"Protein has lots of benefits, especially when it comes to weight loss because it keeps us fuller for longer," she pointed out.
Our bodies actually use more calories to digest protein compared to other macronutrients, the coach explained. Additionally, protein helps maintain existing muscle mass during weight loss.
"It helps with recovery as well," Smith added, explaining why the food group makes up an essential component of any effective weight management plan.
Katherine Zeratsky, a registered dietitian at the Mayo Clinic, confirmed that "high-protein diets help with short-term weight loss by making you feel fuller".
However, the expert cautioned that the long-term effects of such diets are still being studied by researchers.
The science behind protein's effectiveness makes it an attractive option for those looking to shed pounds quickly while maintaining a sensible approach to their overall nutrition.
"Some high-protein diets - especially very restrictive versions such as the carnivore diet - limit carbs so much that you might not get enough nutrients or fibre," she explained.
Sam added that the fad could lead to unpleasant side effects, including bad breath, headaches and constipation.
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Nutrient-rich protein options include soy, beans, nuts, fish and lean meats
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For those considering a high-protein approach, Katherine recommends choosing nutrient-rich options such as soy protein, beans, nuts, fish and lean meats, and to avoid foods like processed meats.
Clinical trials have further validated the benefits of high-protein diets to keep a closer tab on your weight.
Shared by the National Center for Biotechnology Information, research by Jaecheol Moon and Gwanpyo Koh has shown that increasing protein consumption higher than the recommended dietary allowance not only reduces body weight but also enhances body composition.
These diets decrease fat mass while preserving fat-free mass, even in both low-calorie and standard-calorie regimens.
Longer-term studies spanning between six and 12 months have demonstrated that high-protein approaches can prevent weight regain after initial weight loss.
Additionally, these studies found no adverse effects on bone density or renal function in healthy adults following high-protein diets.
But it's important to consult your healthcare providers before embarking on any weight-loss diet.
