High-Protein Diets for Weight Loss

Posted On: 02-17-2017

If you’re trying to lose weight, you may have heard that consuming a diet high in protein can benefit you. Even though you should still consult your doctor about your best approach for weight loss, there is some science backing the high-protein method. It’s not just another fad diet.

Benefits

Protein helps you to feel full for longer, which can reduce your hunger and therefore contribute to weight loss. Additionally, your body works harder to digest and metabolize protein, so you end up burning more calories while processing it after eating. If you’re exercising regularly, the amino acids in protein will help you build muscle more quickly—and the increased muscle mass is what keeps your body burning calories throughout the day, long after you’ve worked out.

A diet rich in protein can contribute to reduced blood pressure and LDL cholesterol levels, especially when compared with a diet that is high in simple carbohydrates. Some research also suggests that a high protein diet can help to prevent diabetes and osteoporosis.

Considerations

If you’re aiming for weight loss, you still need to be mindful of your overall calorie intake. You can do this by choosing nutritious sources of protein. Avoid protein that has been prepared in an unhealthy way (like frying meat in oil).

Many patients find that while protein helps them stay full, it is not very convenient to eat on the go. You can prepare for the day with sources like beef or turkey jerky, hard boiled eggs, nuts, protein powder, and string cheese.

Getting Started

Your first step will be to talk to your doctor before making any significant diet changes, especially if you have kidney or liver disease. Your doctor will give you an idea of the amount of protein you should aim for each day. Try to boost your consumption of protein gradually to give your body time to adjust.

You may find that you notice the most difference when getting a good portion of protein at breakfast. This will replenish your protein stores and keep your appetite at bay for most of the day.

Make sure you’re getting complete sources of protein to see the most benefit. Think lean meats (like chicken or turkey), seafood, or tofu. If you don’t eat meat or like to mix it up, you can get the amino acids you need by pairing two incomplete proteins with each other. Try peanut butter on whole grain bread or vegetables dipped in hummus.

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