Hey Health Conscious People!!!
Being on a high-protein diet for weight loss may help you in taming your hunger, which could help you in losing your weight in a healthy way.
You can also try it by adding some extra protein to your meals to make your meals healthy. Give yourself seven days, and the meals boost protein gradually.
Choose nutritious foods to help you in fulfilling your weight loss goals. If you plan to add a lot of protein to your diet, consult it with your doctor first. High-protein diets aren’t safe if you stay on them for a long period of time , and they may not be safe if you have health issues.
Fish is a good choice for high protein diets.
Why Is Protein Important?
Protein is one of the three micronutrients,
along with carbs and fat. Protein plays an essential role in the formation, maintenance, and structure of your body organs and tissues.
It has many important bodily functions, such as
- muscle, bone, and skin repair and maintenance
- antibody and enzyme production
- molecule transportation and storage
- regulation of hormones
Protein is made up of a chain that consists of 20 smaller units which are known as amino acids. Of these amino acids, nine are considered as essential amino acids. They must be consumed in food because your body can’t make them.
Protein’s Effects On Weight Loss
Increasing your protein portion in your diet may help in promoting weight loss in many different ways.
Appetite And Fullness
Protein increases the production of some hormones like PYY and GLP-1, both of these hormones help you feel full and satisfied.
A 2020 review also finds that protein reduces the levels of ghrelin, which is known as the “hunger hormone.”
Metabolic Rate
A 2018 research study found that higher protein intake may help in boosting your basal (BMR) and resting (RMM) metabolic rates of the body. This can help you in burning more calories for several hours after eating, as well as during your sleep.
Protein can also increase how much energy your body uses to absorb, metabolize, and store food. This is called the thermic effect of food (TEF).
Body Composition
Protein has the ability to suppress your appetite, promote fullness, and increase your metabolism rate , which can help you in losing weight.
A 2020 review found that increasing protein intake in your diet , promotes weight and fat loss while retaining muscle mass. The authors also noted that high protein intake has a long-term weight loss benefits and could help prevent weight regain.
Does a High-Protein Diet Help With Weight Loss?
Are you interested to know that a high-protein diet may help in losing weight?
The answer is:
Yes, a high-protein diet may help you in losing weight just by making you feel fuller. But don’t stay on it for a long time ,because it may cause some health problems.
Keep it in mind that your weight loss probably won’t last if you go back to unhealthy eating habits again. Consult with the health specialist about healthy diet changes that are easy to maintain and can boost your health and help with weight loss. The best and most effective healthy eating plan is one you can follow for a long time.
Best High-Protein Sources For Weight Loss
Choose those sources of protein that are nutrient-rich and lower in saturated fat and calories.
Those sources may include lean meats, which are meats having less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 mg of cholesterol per 100 grams.
Examples may include skinless meats like skinless chicken, skinless turkey, and lean cuts of red meat, such as beef and pork, that are labeled as “loin” or “round”.
Remember !!!!
Keep yourself away from processed meats.
Other Healthy Protein Choices Are
- Seafood
- Beans
- Soy (such as tofu, soy curls, and tempeh)
- Low-fat dairy( milk , yogurt etc)
- Eggs
- Nuts and seeds
It’s an effective idea to try different sources of protein. For example, you can have salmon or other fish that’s rich in omega-3s, beans or lentils that give you fiber as well as protein, walnuts on your salad meal, or almonds on your oatmeal.
How Much Protein Are You Getting?
Here’s how many grams of protein you’re consuming if you eat these foods
- 1/2 cup low-fat cottage cheese contained 12.4 grams of protein
- 3 oz tofu, firm contains 9 grams of protein
- 1/2 cup cooked lentils contain 9 grams protein
- 2 tablespoons of natural-style peanut butter contains 7 grams of protein.
- or almond butter contains 6.7 grams of protein.
- 3 oz skinless chicken breast contains 26 grams of protein.
- 3 oz fish fillet (depending on type of fish) contains 17-20 grams of protein.
- 1 oz provolone cheese contains 7 grams of protein.
- 1/2 cup cooked kidney beans contain 7.7 grams of protein.
- 1 ounce of almonds contains 6 grams of protein.
- 1 large egg has 6 grams of protein.
- 4 oz low-fat plain yogurt has 6 grams of protein.
- 4 oz soy milk contains 3.5 grams of protein.
- 4 oz low-fat milk contains 4 grams of protein.
Carbs And Fats
While you’re making your protein diet plan, stock up on carbs that are good for you, such as
- Fruits
- Vegetables
- Whole grains
- Beans and legumes (both also have protein)
- Low-fat milk and yogurt (both have protein)
Also add some healthy fats ,that may be
- Nuts and natural-style nut butters
- Seeds
- Olives
- Extra virgin olive oil and canola oil
- Fish
- Avocados
Is a High-Protein Diet For Weight Loss Safe?
If you’re already eating healthy food, a high-protein diet is usually safe for a short time. But you can face health issues if you stay on high protein diet for a long time.
Discuss with your doctor before starting any weight-loss diet. That’s important if you take medications or supplements or if you have any disease like kidney disease, diabetes, or another long-lasting health condition.
Studies are looking at the long-term risks of high-protein diets that may help in limiting carbohydrates (carbs). Research shows they can:
High-Protein Diet For Weight Loss FAQs
What Is The 90-30-50 Method?
Basically,it’s a diet plan that calls for consuming 90 grams of protein, 30 grams of fiber, and 50 grams of healthy fats on a daily basis. This method is mostly promoted for weight loss and overall health benefits.
Can I Lose Belly Fat By Eating Protein?
Most probably, adding more protein to your diet while reducing your calories can help you in reducing the buildup of harmful fats in your body, especially around your lower belly (abdomen). Another possible advantage of taking a high protein diet is less muscle loss during weight loss, as protein is used to build muscle.
How Can I Get 70 Grams Of Protein A Day?
Consider that you’re eating protein-rich foods in each meal and as snacks. This might include adding more protein powder to your food or drinks, and choosing meals having high-protein options, such as lean meats, seafood, eggs, low-fat dairy, legumes, and nuts etc.
What Protein Does?
Protein helps in boosting calories burn
Other Beneficial Effects Of Protein
In addition to its effects on weight management, protein may also help in
- Increasing muscle mass
- Reducing muscle loss during aging
- Reducing bone loss
- Improving wound healing
Sample High Protein Meal Plan
Here’s a sample plan that provides about 100 g of protein per day.
(You can adjust the portions to meet your needs)
Monday
Breakfast
3 eggs, 1 slice whole grain bread with a tablespoon of almond butter, and 1 pear.
Lunch
Avocado and cottage cheese salad and an orange.
Dinner
6 ounces (oz) (170 g) steak, sweet potato and grilled zucchini.
Tuesday
Breakfast
Smoothie which is made with 1 scoop of protein powder, 1 cup coconut milk, and strawberries.
Lunch
4 oz (114 g) canned salmon, mixed greens, olive oil and vinegar, and an apple.
Dinner
4 oz (114 g) grilled chicken with quinoa and Brussels sprouts.
Wednesda
Breakfast
Oatmeal and 1 cup plain Greek yogurt with 1/4 cup chopped pecans.
Lunch
4 oz (114 g) chicken mixed with 1 avocado, red bell pepper, and peach.
Dinner
Turkey pumpkin chili and brown rice.
Thursday
Breakfast
Omelet made with 3 eggs, 1 oz cheese, chili peppers, black olives and salsa, and an orange.
Lunch
Leftover turkey, pumpkin chili and brown rice.
Dinner
4 oz (114 g) halibut, lentils, and broccoli.
Friday
Breakfast
1 cup cottage cheese with 1/4 cup chopped walnuts, diced apples, and cinnamon.
Lunch
4 oz (114 g) canned salmon mixed with healthy mayo on sprouted grain bread, and carrot sticks.
Dinner
Chicken meatballs with marinara sauce, spaghetti squash, and raspberries.
Saturday
Breakfast
Frittata made with 3 eggs, 1 oz cheese, and 1/2 cup diced potatoes.
Lunch
Leftover chicken meatballs with marinara sauce and spaghetti squash with an apple.
Dinner
Fajitas with 3 oz (85 g) shrimp, grilled onions, bell peppers, guacamole, and 1/2 cup black beans on a corn tortilla.
Sunday
Breakfast
Protein pumpkin pancakes topped with 1/4 cup chopped pecans.
Lunch
1 cup plain Greek yogurt mixed with 1/4 cup chopped mixed nuts and pineapple.
Dinner
6 oz (170 g) grilled salmon, with potatoes and sautéed spinach.
Some high protein snacks can also help in losing weight.
Conclusion
A high-protein diet helps in losing weight just by increasing the feelings of fullness, boosting metabolism, and preserving muscle mass of the body. It also helps in reducing overall intake of calories by promoting satiety, and the body burns more calories, digesting protein through a procedure called the thermic effect of food.
