A high protein diet is considered as one of the most effective weight loss diet plans that can produce impressive results. This diet limits carbohydrates intake such as cereals, grains, rice, and bread and encourage eating protein rich food to boost weight loss. People who are trying to lose weight can start a high protein diet to achieve their fitness goals as it is one of the best weight loss strategies that can give you the desired results.
How Does a High Protein, Low Carb Diet Work?
Protein is an essential nutrient that is responsible for performing a number of functions, produce enzymes, hormones, and other important body chemicals. It is a building block of bones, muscles, skin, blood, and cartilage. Protein is considered as a macronutrient, and the body is heavily relied on it to build and repair tissues. Unlike fat and carbohydrates, the body can’t store protein and needs new supply to get benefit from this important component. A high protein diet encourages eating more protein to meet the optimal amounts your body needs.
High protein and fewer carbohydrates work well together and produce incredible effects on metabolic rate, appetite, weight loss. When you cut out carbohydrates, you will start losing weight quickly as your body will burn more fat to produce energy. You can gain extra protein from meat, beans, nuts, eggs, seafood, cheese, soy, and legumes.
How Much Protein Do You Need?
Protein performs a number of important functions in the body; the key is to consume the right amount of protein to stay healthy. You need 50 grams – 60 grams of protein per day. However, when you are on a high protein diet, you need much more than that. You can consume this extra amount of protein from protein-rich foods such as beans, nuts, eggs, cheese, grains, and other food sources.
Benefits of Consuming A High Protein Diet
Promote Weight Loss
Protein can be converted by the body into glucose to perform various body functions. But it takes a little more effort than your body needs to convert carbohydrates and fats into energy. This extra effort will result in more calorie breakdown that will eventually lead to weight loss and keep it off.
High protein diets increase satiety and control hunger compared to carb-rich and high diet. Eating a protein rich diet can stimulate the hormone production that suppresses appetite and satisfies hunger longer. Adding higher protein foods to your diet makes you feel full, resulting in the low-calorie intake and rapid weight loss.
Protein-rich foods such as dairy, legumes, nuts, seeds, fish, eggs, and meat can help increase your metabolism. The higher metabolism will increase the calorie-burning process, prevent unwanted fat accumulation, and reduce the risk of obesity and other health issues.
Build Muscle Mass
Eating a high protein diet will help you gain strength and build muscle mass. When your body gets the right amount of protein, it will help your muscles to recover, grow faster, and gain lean muscle.
Starting a High Protein Diet
A healthy diet for weight loss should include a perfect balance of macronutrients – protein, carbohydrates, and fat to ensure your body is getting the right amount of all three nutrients. Following a high protein diet doesn’t mean to skip meals or eat less. Before starting a protein diet, make sure your body is getting 30 percent of calories from protein, 40 percent of calories from carbohydrates, and 30 percent from fat.
What to Eat
A high protein diet is low in fat and moderate in carbohydrates. Be choosy when it comes to starting a high protein diet. Avoid fatty meats, focus on lean protein, and don’t forget to include some carbs in your diet.
- Lean meat
- Low-fat dairy products
- Leafy green and cruciferous vegetables
- Strawberries, and raspberries
- Whole grains
Eat Protein-rich and Filling Diet Plan
Breakfasts packed with protein will supercharge your morning, supply your energy for the whole day, keep you awake and focused. It keeps you feel full and helps you eat less throughout the day. Here are some healthy and perfectly balanced high-protein breakfasts that will fill you up and keep you energized all day.
High Protein Breakfast Ideas
- Egg white scramble
- Greek yogurt with fruit, nuts, and oats
- Protein pancake
- Frittata egg muffins
- Protein smoothie
- Breakfast burrito
- Protein waffles
- Oatmeal bake with flaxseed
- Quinoa breakfast bowl
- Smoked salmon or turkey on toast
- Tofu scramble
- Avocado toast with egg
- Poached eggs and salad
Avoid Processed Carbohydrates
When you are following a high protein diet, avoid eating refined grains such as white rice, bread, pasta and include small portions of whole grains like quinoa and amaranth. It is scientifically proven that refined carbs or processed carbs have low nutritional value and fibrous content. Eating processed carbs is linked to drastically increased risk of different health disorders, including obesity, cardiovascular diseases, and diabetes.
Create a High Protein Meal Plan
Thankfully, there are a number of deliciously satisfying, flavorful, and simple recipes that you can try to get this essential macronutrient. Check out these delicious and healthy high-protein recipes.
- Bean Salad with Bacon and Chives
- Shrimp and Fennel Risotto
- Easy Vegetarian Chili
- Slow-Cooker Braised Beef with Carrots & Turnips
- Pork Cutlets with Sautéed Peppers and Beans
- Chicken with Goat Cheese vinaigrette
- Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
- Sheet-Pan Chicken & Vegetables with Romesco Sauce
- Cilantro Bean Burgers with Creamy Avocado-Lime Slaw
- Steak with Skillet Tomatoes and Spicy Green Beans
- Shrimp Pad Thai Salad
- Slow-Cooker Bean and Spinach Enchiladas
- Pork Paprikash with Cauliflower Rice
- Spinach Omelet with Potatoes and Chorizo
- Slow-Cooker Corned Beef and Cabbage
- Chicken and Quinoa Burritos
High Protein Snack Ideas
- Roasted Chickpeas
- Hummus and Veggies
- Cottage Cheese
- Apple with Peanut Butter
- Beef Sticks
- Lentil Salad
- Protein Bars
- Fruit and Nut Bars
- Chia Seed Pudding
- Avocado and Chicken Salad
- Protein Shakes
- Pumpkin Seeds
- Nut Butter
- Egg Muffins
- Cheese Slices
- Peanut Butter Celery Sticks
- Veggies and Yogurt Dip
- Turkey Roll-Ups
A Word from Explore Diet
When it comes to maintaining your weight and staying healthy, a high protein diet is a great option as it will help you stay fit and promote your overall health. However, the best weight loss diet is a diet that you can easily follow and stick to long term. If eating a high protein diet helps you stay active, healthy, and lose weight, then it may be the best weight loss meal plan for you.