How Does A High Protein Diet Help You Lose Weight
Protein foods help you lose fat and build lean muscle mass. How so? Protein is hard for us to digest, so when we eat it, we burn more calories and feel fuller for longer, which makes it easier to eat less in a day. Studies show that high protein diets increases thermogenesis and satiety and leads to a reduced subsequent energy intake.
Protein Increases The Thermic Effect Of Food
The thermic effect of food is the cost of digesting your food.;
Essentially, it takes some energy to break food down, digest it, and turn it into energy. Protein has the highest cost of all the three macronutrients.;
While the total effect that the thermic effect of food has on daily energy expenditure and weight loss is small, it is not meaningless and is important to note.;
In one study, a high protein diet increased the thermic effect of food by roughly 6-8 kcals per hour when compared to a low protein diet, which may translate to ~50-75 calories per day .;
However, not all studies show this large of an effect, and the thermic effect of protein is not likely responsible for most of its benefit, but it may be the cherry on top of adequate dietary protein during weight loss.;
You can track things like the thermic effect of food, total daily energy expenditure, and macros with the NASM Weight Loss Calculator.
High Protein Foods That Make You Lose Weight Faster
Protein is known for being a catalyst for weight loss, but do you think youre eating enough to enjoy this benefit?
In an 1,824-person study published in the Journal of Nutrition Education and Behavior, women who reported eating more protein to prevent weight gain lost more weight than women who did not.
The above study is hardly surprising, as protein brings a plethora of health benefits. A building block of muscles, protein is shown to both reduce hunger and boost metabolism. Combined with an effective and consistent workout plan, protein can most certainly help with even the most demanding weight loss goals.
Which brings us to the topic of today: 25 high-protein foods that can accelerate a program to improve your chances to lose weight. Here they are!
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Flexitarian Diet Best For Weight Loss
Foods that help increase satiety, reduce calorie intake, and keep tastebuds happy are crucial for weight loss. The Flexitarian diet checks all these boxes. It is basically a plant-based diet with occasional consumption of fish, meat, and animal products. Diana Gariglio-Clelland, RD, says, For a flexitarian-style diet that is primarily plant-based but also includes some meat and dairy, there is a low risk for nutrient deficiencies.
The Flexitarian diet is good for weight loss because it limits the intake of animal products, which contain hormones and antibiotics unless they are farm-raised or wild-caught , . Following a flexitarian diet also reduces calorie intake. The dietary fiber aids in digestion and helps reduce the risk of obesity, cardiovascular diseases, diabetes, and hypertension .
What Foods Are The Best Sources Of Protein
Lean meats, fish and shellfish, eggs, dairy, and plant-based proteins like beans, nuts, and whole grains are some high protein foods for a bariatric diet.
These nutritious low-calorie foods work well in a 1000 calorie bariatric diet plan.
When you are eating 6 months after gastric bypass or gastric sleeve surgery, you will realize that you adapted to your new diet without problems.;
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Bread Pudding In A Mug
Bread pudding is the ultimate comfort food in the morning, but it doesn’t have to be a calorie bomb. Indulge in this healthy version from Harris-Pincus. Mix 1 egg, 2 tablespoons vanilla whey protein powder, a packet of stevia, and 2 tablespoons milk. Fold in 1/4 cup chopped apple and one slice of cubed whole-grain bread. Pour in a mug, and microwave for one minute. Top with cinnamon.
Per serving: 291 calories, 32 g protein, 8 g fat, 23 g carbs, 3 g fiber
Protein Payout: Two Slices 138
Not all breads are carb bombs waiting to shatter your weight loss goals. This nutrient-dense bread is loaded with folate-filled lentils, protein and good-for-you grains and seeds like barley and millet. To boost the flavor of your slices, make a veggie sandwich overflowing with wholesome nutrients. On two slices of sprouted whole-grain bread combine tahini-free hummus, avocado slices, roasted red peppers, cucumbers, onions, spinach and tomatoes, one of the healthiest foods on the planet.
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Protein Payout: 3 Oz 121 Calories 17 G Protein
Don’t let salmon’s relatively high calorie and fat content fool you; studies suggest the oily fish may be one of the best for weight loss. In one study, participants were divided into groups and assigned one of three equicaloric weight loss diets that included no seafood , lean white fish, or salmon. Everyone lost weight, but the salmon eaters had the lowest fasting insulin levels and a marked reduction in inflammation. Another study in the International Journal of Obesity found that eating three 5-ounce servings of salmon per week for four weeks as part of a low-calorie diet resulted in approximately 2.2 pounds more weight lost than following an equip-calorie diet that didn’t include fish. Wild salmon is leaner than farmed, which is plumped up on fishmeal; and it’s also proven to be significantly lower in cancer-linked PCBs. So go wild literally. This is a protein-rich fish you don’t want to miss!
Vegan Diet Best Diet For Body & Mind Balance
A vegan diet is a lifestyle followed by avoiding all animal products including dairy and honey. A study published in The American Journal of Clinical Nutrition confirms that people on a vegan diet have lower cholesterol levels, a healthy weight, and a reduced risk of high blood pressure and heart disease . According to Jeanette Kimszal, RDN, NLC, Vegan diets can be beneficial for the mind and the body as they contain vegetables. With good vegetable consumption comes better nutrient intake.
Vegan diets may improve gut health, which is essential for a healthy body and mind. More research is needed to know the connection between brain health and plant-based diets . Also, Jeanette Kimszal warns, Some downsides to vegan diets: they can lack certain nutrients that are only found in animal foods and depending on what you eat, they could not be that healthy. She advises taking vitamin B12, omega-3, and calcium supplements after consulting a licensed doctor. She also recommends avoiding unhealthy vegan foods loaded with preservatives, sugar, and additives.
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What Is Protein And Why Is It Important
Protein is one of the three macronutrients, along with carbs and fat.
In your body, it performs the following roles:
- Repair and maintenance: Protein is the main component of your muscles, bones, skin and hair. These tissues are continuously repaired and replaced with new protein.
- Hormones: Chemical messenger proteins allow cells and organs in your body to communicate with each other.
- Enzymes: Most enzymes are proteins, and the thousands of chemical reactions that take place throughout your body are driven by them.
- Transportation and storage: Some proteins help deliver important molecules where theyre needed. For example, the protein hemoglobin carries oxygen to your bodys cells.
Protein is made up of smaller units known as amino acids.
Of the 22 amino acids, 9 are considered essential, meaning they must be consumed in food because your body cant make them.
Importantly, some foods provide better protein than others based on their amino acid profile.
Generally speaking, animal products are considered complete protein because they contain all the essential amino acids in the optimal amounts that your body needs. These include eggs, dairy, meat, fish and poultry.
Vegetable proteins dont provide adequate amounts of every essential amino acid but can be combined with other plant sources to make complete protein. Beans, legumes, grains, soy, nuts and seeds are examples of high-protein plant foods.
Protein Payout: 1 Cup 112 Calories 15 G Fat 42 G Protein
The highest-protein fruit, guava packs more than 4 grams per cup, along with 9 grams of fiber and only 112 calories. With 600 percent of your DV of Vitamin C per cup the equivalent of more than seven medium oranges! the tropical fruit should merengue its way into your shopping cart ASAP. And while you’re at the store, be sure to pick up some of these other surprising high-protein foods.
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Cup : 41 Calories 05 G Fat 5 G Protein
Popeye’s favorite veggie is a great source of not only protein but also vitamins A and C, antioxidants and heart-healthy folate. One cup of the green superfood has nearly as much protein as a hard-boiled eggfor half the calories. Looking to get the biggest nutritional bang for your buck? Be sure to steam your spinach instead of eating it raw. This cooking method helps retain vitamins and makes it easier for the body to absorb the green’s calcium content. Add a handful to soups, omelets, pasta dishes and veggie stir-fries, or simply steam it and top with pepper, garlic, olive oil and a squeeze of lemon.
Reduces Cravings And Balances Blood Sugar
Due to its slow breakdown in your digestive tract, it can help balance your blood sugar when you eat protein. Blood sugar regulation is essential for overall health and plays a crucial role in avoiding cravings.;
When your blood sugar dips, the first thing your mind goes to is sugar or carbohydrates. Thats because consuming carbs is the fastest way to get your blood sugar back up. However, once you play into that game, youll quickly find yourself on a blood sugar roller coaster.
Instead, when you focus on protein, youll notice a sharp dip in cravings, and your energy will be more steady as protein naturally balances your blood sugar.;
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Protein Payout: 1 Oz 117 Calories 8 G Protein
Here’s an excuse for a wine-and-cheese hour: The schmancy Swiss cheese contains 30 percent more protein than an egg in one slice, plus one-third of your RDA of vitamin A. If you’re looking to indulge, keep your serving to the size of four dice, and moderate your vino to one glass for women, two glasses for men, to get the bad-cholesterol-lowering benefits of the antioxidant resveratrol. And better yet, stick to the #1 wine for rapid weight loss.
Mind Diet Best For Brain Health
The MIND diet is a nutritional strategy that delays and prevents neurodegeneration. It is a combination of the Mediterranean and DASH diets. Prof. Morris and colleagues at the Rush University Medical Center, the creators of this diet, found that it might lower the risk of Alzheimers , .
Jeanette Kimszal, RDN, NLC, says, The MIND diet recommends an increase in berries and leafy green vegetables. It also recommends limiting animal products and foods high in saturated fat. She adds, The MIND diet also recommends consuming at least 3 servings of whole grains, a salad, one other vegetable, and a glass of wine each day. Nuts and beans are alternated as snacks. Poultry and berries should be consumed twice a week and fish at least once a week.
A study states that the MIND diet provides antioxidants like folate, omega fatty acids, vitamin E, carotenoids, and flavonoids. This helps improve memory and learning and slow cognitive decline .
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Protein Payout: 1 Oz 138 Calories 5 G Protein
One of the hallmarks of a balanced diet is to have a good ratio of omega-6 fatty acids to omega-3s. A 4:1 ratio would be ideal, but the modern American diet is more like 20:1. That leads to inflammation, which can trigger weight gain. But while eating a serving of salmon every day isn’t exactly convenient, sprinkling chia seedsamong the most highly concentrated sources of omega-3s in the food worldinto smoothies, salads, cereals, pancakes or even desserts is as easy a diet upgrade as you can get.
Lose Weight With A High Protein Diet
What is a high protein diet and is it for you?
- Lose Weight With a High Protein Diet
High protein diets have been shown to be effective for weight loss and weight maintenance but what is a high protein diet and is it for you?
Everybody is different and this is true even more so when it comes to food. What works for someone else may not work for you. When choosing a weight loss diet, you need to look for one that is scientifically proven and one that you believe you will be able to stick to long-term.
As well show you in this article, a high protein diet covers both those criteria.
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Vanilla Almond Chia Pudding
Chia seeds are packed with protein and fiber, but that’s not what makes them specialfoodies love them for their ability to add a pudding-like texture to sweet treats. Try this recipe from Danielle Judson, RDN: Combine 3 tablespoons chia seeds with 1 cup unsweetened almond milk , 2 tablespoons almond butter, 1 teaspoon vanilla extract, and a dash of cinnamon in a mason jar. Stick the entire thing in the fridge overnight. In the morning, add a sprinkle of blueberries and almonds, and you’ve got breakfast pudding to go.
Per serving: 446 calories, 17 g protein, 35 g fat, 29 g carbs, 22 g fiber
How Much Protein Do You Need Each Day
- Protein is an essential part of a healthy diet and can help us lose weight too.
- The recommended amount of protein for adults is 0.36 grams per pound or 56 grams per day.
- We should get more protein if were pregnant, breastfeeding, or trying to build muscle mass.
- Protein comes from many different sources meat, eggs, dairy products like milk and cheese, beans, and legumes like chickpeas and lentils.
- If you dont eat any animal products at all then your only source of protein will be plant-based foods such as tofu or soybeans.
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Protein Payout: 2 Tablespoons 191 Calories 7 Grams Of Protein
This creamy spread is downright addictive. While eating too much peanut butter can wreak havoc on your waistline, a standard two-tablespoon serving provides a solid dose of muscle-building protein and healthy fats. According to a 2014 study published in The American Journal of Clinical Nutrition, consuming peanuts can prevent both cardiovascular and coronary artery disease the most common type of heart condition. Look for the unsalted, no sugar added varieties without hydrogenated oils to reap the most benefits. If you’re tired of plain old PB&J sandwiches, try stirring the spread into hot oatmeal, smearing it on fresh produce, or blending it into your post-workout smoothie. And for some seriously slimming smoothie inspiration check out these 10 smoothie recipes for weight loss.
What Are The Health Benefits Of A High
Making sure that every meal and snack have a good source of protein in them will help keep you more focused and feeling satiated and satisfied throughout the day, Zeitlin says. Protein also helps build and maintain strong muscles so you may notice your body looking a lot leaner, even without working out.
Additionally, if youre cutting back on a lot of white flour items to make room for more protein then youll also reduce the amount of inflammation in your body, which may be contributing to weight gain. You may also notice that your skin looks clearer and brighter with less white starch and more protein, says Zeitlin.
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Protein Payout: 1 Egg 85 Calories 7 G Protein
Eggs might just be the easiest, cheapest and most versatile way to up your protein intake. Beyond easily upping your daily protein count, each 85-calorie eggs packs a solid 7 grams of the muscle-builder! Eggs also boost your health: They’re loaded with amino acids, antioxidants, and iron. Don’t just reach for the whites, though; the yolks boast a fat-fighting nutrient called choline, so opting for whole eggs can actually help you trim down. When you’re shopping for eggs, pay attention to the labels. You should be buying organic, when possible. These are certified by the USDA and are free from antibiotics, vaccines, and hormones. As for color, that’s your call. The difference in color just varies based on the type of chickenthey both have the same nutritional value, says Molly Morgan, RD, a board certified sports specialist dietician based in upstate New York.
Vegetarian High Protein Meals
Delicious and filling high protein meals vegetarian are crucial for those that dont eat meat. It is merely attempting to scale back on meat consumption, even if only sometimes. Adding high-protein, plant-based dishes to your diet is never more accessible or more delicious.
;Everyones daily protein demands vary based on several factors, including size, composition, and age, and there isnt a specific figure. Vegetarian high protein meals frequently require a combination of sources of protein. It contains animal items such as eggs and dairy and plant-based protein sources such as lentils, whole grains, and seeds. As a result, you receive any of the benefits of protein-rich plant foods.;
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Protein Oatmeal Or Proats
“Oatmeal is amazing for its versatility and heart health benefits but it’s light on protein,” Harris-Pincus says. “An easy fix is to microwave an egg right in. To do it, add 1/2 cup milk of choice, 1/3 cup rolled oats and a tiny bit of salt to a medium microwavable bowl and stir. Cook 1 min and 30 seconds, stir in a beaten egg, and microwave for another 30 to 45 seconds.” Want something extra? Go ahead and add desired toppings such as berries, chocolate chips, nuts, or seeds.
Per serving with 2% milk: 174 calories, 11 g protein, 1 g fat, 15 g carbs, 1 g fiber