We speed up metabolism.

3. Eat as much protein as possible. Your body burns calories for energy. This is called the thermic effect of food, and it accounts for about 10% of total calorie expenditure. In other words, if you consume 2000 calories per day, you will spend 200 only on digestion. And some products, or rather, macronutrients, require more energy for digestion than others. According to research, your body needs a lot of energy to digest protein - about 30% of your total calories. If you eat 200 kcal of protein foods, you will spend 60 of them on digestion. Carbohydrates take the second place - 10% of the total, fats - less than 5%. For one kilogram of weight should be from 1.4 to 2 grams of protein. A person weighing 63 kg needs 89 to 127 grams of protein per day.