Is High Protein Good For Weight Loss
Many people opt for high-protein diets when they want to lose weight. With all the talk about how healthy protein is, including its ability to help your body burn fat and preserve muscle tissue, its becoming abundantly clear that high-protein diets can be an excellent choice for those looking to get in shape. High protein foods are an excellent way to lose weight and keep it off for a long time. High-protein foods will help you feel full, satiated and satisfied which will reduce your food cravings and aid in weight loss. You may also notice that eating high-protein foods increases your metabolic rate by 30% or more.
Many people opt for high-protein diets when they want to lose weight. With all the talk about how healthy protein is, including its ability to help your body burn fat and preserve muscle tissue, its becoming abundantly clear that high-protein diets can be an excellent choice for those looking to get in shape. Want to know Is High Protein Good For Weight Loss, make sure you read this article.
How Much Protein Should I Eat A Day
Clinical nutrition recommendations suggest a protein intake of 0.6 to 0.8 grams of protein per kilogram of body weight .
This would equal roughly 40 to 55 grams of protein a day for a 150-pound adult.
Another way to consider protein needs is by looking at macro balance.
The US Dietary Guidelines suggest protein intake should make up 10% to 35% of your daily calories. And on a 2,000-calorie diet, this will equal 50 to 175 grams of protein a dayquite a large range!
It is important to note that the recommended daily 0.8 g kg typically skews towards the minimum amount you should be eating.
And 50 grams of protein a day might not be adequate in maintaining lean mass, building muscle, and promoting better body composition for someespecially active individuals and older adults.
In reality, protein needs are not as directly related to calorie intake or total body weight as they are to the amount of lean mass you have and how much you use your muscles.
Beans Lentils Peas & Soy
Legumes beans, lentils, peas, seeds, and soy are a good source of protein and provide other essential nutrients. Yes, most are higher in carbs than the other foods on this list. However, theyre also high in fiber. Plus, as an excellent source of plant-based protein, legumes are perfect for vegetarian and vegan weight-loss diets.
One review of 21 trials found that people who included beans, lentils, and other legumes in their diet lost a small amount of weight without deliberately restricting calories.16
Additionally, consuming soy products has been shown to help reduce appetite and support weight loss in several studies.17
While soy is considered a complete protein, beans and legumes are low in one or more of the essential amino acids that you need to eat to stay healthy.18 The good news is, combining different plant proteins, such as beans and nuts, can provide adequate amounts of all the essential amino acids your body needs.19
Plant protein powder supplements are processed, so they lack the fiber found in whole foods. However, they are a good option for getting more protein with fewer carbs. For this reason, you may want to consider occasionally including plant protein powders if youre a vegetarian or vegan who eats keto or low carb.
Protein percentage range: 80% to 26%
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High Protein Cat Food For Weight Gain
There are a variety of high protein cat foods available that can help your cat gain weight. These foods typically contain more calories and fat than regular cat food, so they can help your cat bulk up. However, its important to choose a high quality food that contains all the nutrients your cat needs to stay healthy. Ask your vet for recommendations on the best food for your cat.
How Much Protein Do I Need A Day
The Dietary Reference Intake or RDI of protein for a healthy adult is around 0.36 grams per pound of body weight. This is about 56 grams per day for the average sedentary man and 46 grams per day for the average sedentary woman. 1 However, higher protein diets have been shown to improve health and metabolic function as well as help folks maintain a healthier body weight with less fat and more muscle. For people who want to consume a high-protein diet who exercise regularly, it is recommended that protein intake be increased to at least 0.73 grams per pound of body weight.
Unfortunately, achieving the optimal amount of protein in the diet can be challenging, which is why so many of us turn to protein supplementation. Yet, when it comes to optimizing protein intake and reaping the benefits of protein, protein quality is critical. This is a major component as to why whey protein comes out on top and is an excellent choice when it comes to weight loss.
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Other Tips For Successful Weight Loss
Changing your diet isn’t the only way to lose some weight. It’s also important to make other lifestyle adjustments so that you reach the healthiest weight for your body type. Here are what the experts recommend:
- Get frequent exercise: A study published in the Journal of Applied Physiology suggests that though cardio and strength building are both beneficial, they have different effects.
- Stay hydrated: Don’t confuse your thirst for hunger. Try drinking a glass of water before reaching for a snack.
- Eat a balanced diet filled with fruits and vegetables , rather than processed foods.
- Get enough sleep.
- Eat regularly: Skipping meals can lead to unhealthy snacking and an ineffective digestive system
Obesity can lead to a number of health problems, but it’s important to remember that everyone has a unique body type and natural weight, so don’t confuse being skinny with being healthy.
If you and your doctor agree that it would be healthy for you to lose weight, it may be beneficial to discuss increasing your protein intake. Just remember to keep eating other crucial foods such as fruits and vegetables in order to stay healthy and strong too.
This article is for informational purposes only and is not meant to offer medical advice.
Smart Eating Plans Make Your Workout More Effective
Your workout regimen can only do so much alone. A smart eating plan has to go hand in hand with your exercise to ensure that your gym efforts front go to waste. A healthy diet plan that is full of high-protein, low-fat foods will help you maintain muscle mass, increase energy levels, recover quickly, stay full longer and lose that stubborn fat.
Armstrong, R. B., 1984. Mechanisms of exercise-induced delayed onset muscular soreness: A brief review. Medicine & Science in Sports & Exercise, 16 , 529-38 and
Belnave, C. D., & Thompson, M. W. 1993 Effects of training on eccentric exercise-induced muscle damage. Journal of Applied Physiology, 75 , 1545-51
Coach Magazine, UK Creatin: All you need to know. February 17, 2017
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Can Protein Help You Lose Weight
Increasing your protein intake beyond that might be helpful for those looking to shed some pounds as long as it does not mean excess calories. “It can help with weight in that it can balance satiety, or our fullness factor,” says Melissa Majumdar, M.S., a registered dietitian at Emory University Hospital and a spokesperson for the Academy of Nutrition and Dietetics. While calorie restriction is typically required for weight loss, loading up on protein-rich foods can help you feel satisfied even within those caloric constraints.
This relates to hormones, which can trigger the body’s cues for both hunger and fullness. “When we eat a meal and it gets into our small intestines, we release hormones to tell us to stop eatingand protein is the best at ,” explains Fujioka. To be specific, protein is better as a satiety signal than its fellow macronutrients, fat and carbohydrates.
Moreover, that fullness factor isn’t fleeting. “Studies show that it’s both with a single mealso if your meal contained protein, then it would create more fullnessbut also a 24-hour period,” says Majumdar. “So, over the course of the day, if there was more protein incorporated, that can control hunger better.”
Then there’s the fact that protein is a key player for creating muscle mass. “Whenever we lose weight, we naturally lose some of our lean muscle mass, and protein can help preserve that,” says Majumdar.
Can I Drink Protein Shakes Every Day
Yes, you can drink protein shakes every day as part of a healthy diet and exercise plan. However, it’s important to remember that shakes should not be your only source of nutrition.
Be sure to eat a variety of whole foods including lean protein, fruits, vegetables, and healthy fats. Drinking protein shakes in addition to eating a healthy diet can help you reach your fitness goals.
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Diets High In Protein Promote Weight Loss
For example, overweight adults lost an average of 11 pounds over 12 weeks when they increased their protein intake from 15% to 30% of daily calories, without changing any other part of their diet .
Whats more, high-protein diets have been shown to help reduce body fat, especially around the belly, and increase lean muscle mass .
A high protein intake may help you maintain weight loss, as well. One study found that a slightly higher intake of protein resulted in a 50% lower body weight regain .
There are a number of reasons why high-protein diets boost weight loss:
- Keep you fuller for longer: Protein is highly satiating, meaning you stay fuller for longer. This can lead to an automatic reduction in calorie intake .
- Reduce cravings: A high-protein diet has been linked to reduced cravings and a lower desire to snack at night .
- Increase calorie burn: Increased protein intake has been shown to have a higher thermic effect. This means it can boost the number of calories burned by up to 80 to 100 per day .
- Change weight hormones: Protein has been shown to reduce levels of the hunger hormone ghrelin and boost the appetite-reducing hormones GLP-1 and PYY .
There are various protein sources, which makes it easy to follow a high-protein diet.
Generally, these sources are divided into two types: natural protein from foods or supplemental protein, usually in the form of protein shakes.
Phenq Weight Loss Shake
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If youre looking for a world-class protein shake for weight loss, you should absolutely check it out.
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The Best Protein Sources
Choose protein sources that are nutrient-rich and lower in saturated fat and calories, such as:
It’s a good idea to change up your protein foods. For instance, you could 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, or almonds on your oatmeal.
How much protein are you getting? Here’s how many grams of protein are in these foods:
1/2 cup low-fat cottage cheese: 12.4g
3 ounces tofu, firm: 9g
1/2 cup cooked lentils: 9g
2 tablespoons natural-style peanut butter or almond butter
3 oz skinless chicken breast: 26g
3 oz fish fillet : 17-20g
1 ounce provolone cheese: 7g
1/2 cup cooked kidney beans: 7.7g
1 ounce almonds: 6g
4 ounces low-fat plain yogurt: 6g
4 ounces soy milk: 3.5g
4 ounces low-fat milk: 4g
How Much Protein A Day To Lose Weight
So how can you tell exactly how much protein do you need to maintain your muscle and lose weight?
When calorie restriction for fat loss is considered, some research suggests between 2.3 to 3.1 grams of protein/kg of fat-free body mass or 1.04 to 1.4 grams/pound of muscle is best .
You can find out your muscle mass by estimating your % body fat or getting a body composition test done.
But again, this amount can vary widely from one person to the next, And of course, you have to have the muscle to begin with. So if you are looking to lose weight and do not participate in any strength training, you might want to consider adding weight lifting or at least bodyweight exercises to your weight loss plan.
Consider increasing your protein intake to 30% of your calories or roughly 1 gram per pound of body weight/day if you are looking to drop some pounds and tone up.
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How Much Weight Can I Lose On A High Protein Diet
It’s possible to lose 8.9kg over a sixth-month period on a high protein diet.
A study from the Department of Human Nutrition at The Royal Veterinary and Agriculture University in Copenhagen, Denmark, studied 65 obese subjects over six months. The researchers found that those eating a high-protein/low-fat diet lost 3.3kg more in weight compared to those on a high-carbohydrate/low-fat diet.
This worked out to be just under 9kg in weight over the half-year period for the participants of the study. However, to lose any weight you must be consuming fewer calories than you’re burning every day. Known as a calorie deficit, a study from the Medical University of Vienna concludes this is the only way to successively lose weight. As when you eat fewer calories than you need to function, your body reverts to using up fat supplies for energy as it has used up the supply of energy from food.
Although it certainly can be a useful tool for weight loss, exclusively following a high protein diet without being aware of how many calories you’re eating every day is unlikely to lead to any substantial weight loss. To work out your calorie deficit, find your maintenance level with a calorie calculator .
Worst: Rice Protein Powder
One of the lesser-known protein powder varieties is rice protein. While some people on a plant-based diet may opt for this one, D’Angelo argues that it may not give you the best weight loss results.
“Rice protein may not be the best for weight loss because this plant-based protein is considered incomplete due to its low levels of the essential amino acid lysine,” says D’Angelo, “and most studies on rice protein have seen little to no muscle mass difference and very little weight loss results if any.”
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Pros Of A High Protein Diet
There are several benefits of a high protein diet.
- You’ll feel fuller longer. Including protein in your meals and snacks can help you to feel full and satisfied, which may help with portion control.
- You’ll build and maintain more muscle mass. A strong body performs better throughout daily activities, and muscles also burn more calories than fat, even at rest.
- You may be more inclined to choose healthy foods. When you plan a meal around a lean source of protein, you have less space on your plate for less healthy foods. And learning to eat different types of protein may also improve your diet. If you eat tuna, for example, you not only benefit from the fish’s protein but also the healthy fat it provides.
- May help with weight loss and maintenance: Eating a diet that includes plenty of lean protein provides several benefits when you’re trying to lose weight. High-protein diets help build and preserve muscle mass, boost your metabolism, and increase satiety.
- Boosts calorie burn: You also burn a few extra calories when you eat protein because your body has to work harder to chew and digest the food. This is known as the thermic effect of food. Keep in mind, however, that the number of extra calories burned is small so you shouldn’t create an entire weight loss program based solely on this benefit.
What To Eat On A Protein Diet
Animal proteins are first-class proteins as they provide all the essential amino acids the body can fully utilise. Fish, meat, eggs, and dairy products like curd, milk, paneer and tofu will help you meet your daily protein requirements. There are enough options for vegetarians too.
Here is a comprehensive list of foods you can include in your daily meals.
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How Much Weight Can I Lose On A High
A high-protein diet can be great for weight loss since it naturally allows you to cut back on other items, like swapping in a salmon dish instead of pasta for dinner, according to Brigitte Zeitlin, a registered dietitian and owner of BZ Nutrition in New York City.
The amount of weight you may lose, though, will depend on various factors, including age, gender, what your initial diet looks like, and which types of protein youre adding to your diet .
One thing to keep in mind is that bodies absorb protein better when it comes with some carbohydrates, so pair your proteins with a vegetable or fruit to get the most out of it, says Zeitlin.
Protein Cuts Cravings And Reduces Desire For Late
Cravings are the dieters worst enemy.
They are one of the biggest reasons why people tend to fail on their diets.
Another major problem is late-night snacking. Many people who have a tendency to gain weight get cravings at night, so they snack in the evening. These calories are added on top of all the calories they ate during the day.
Interestingly, protein can have a powerful effect on both cravings and the desire to snack at night.
This graph is from a study comparing a high-protein diet and a normal-protein diet in overweight men (
The high-protein group is the blue bar, while the normal-protein group is the red bar.
In this study, protein at 25% of calories reduced cravings by 60% and cut the desire for late-night snacking by half!
Breakfast may be the most important meal to load up on the protein. In one study in teenage girls, a high-protein breakfast significantly reduced cravings .
Eating more protein can lead to major reductions in cravings and the desire to snack late at night. These changes should make it much easier to stick to a healthy diet.
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