High Protein Diet for Weight Loss

Most people are considering to start a high protein diet due to the impact of the Atkins Diet . They are becoming popular for another reason. They work! When combined with lots of fruits, vegetables and healthy fats, you will begin to melt fat. Add in an exercise program and you’ll add muscle at the same time.

Protein is necessary for building the framework of your body including:

  • Muscle building and repair
  • Organ development and repair
  • Strong bones and connective tissues

How Does a High Protein Diet Work?

For weight loss purposes, you’ll want to consume approximately 1 gram of protein per pound of body weight. If you weigh 180 lbs, eat 180 grams of protein per day. This will constitute about 30% of your caloric intake.

A diet high in protein works because:

It tastes good – a restrictive diet is hard to stick to. A diet consisting of lean beef, poultry, and seafood is a pretty enjoyable way to eat.

It is more satisfying – protein is harder to digest and therefore stays in your stomach longer than carbohydrates and fat. Studies show that those who eat a high protein breakfast eat less calories throughout the day.

Burns more calories – Even as you eat protein, your metabolism kicks in to digest it. This is called thermo genesis. As your body digests food it is burning calories in the process. This resulted in the Glycemic Index being developed.

It builds muscle – combined with an exercise program, protein will add muscle to your body. Muscle causes more calories to be burned in their maintenance than fat does. By adding muscle and losing fat you will increase your metabolic rate.

In one study, individuals on a diet high in protein lost more abdominal fat than those on low protein diet.

What Other Foods Do I Eat?

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You can’t live a healthy life with protein alone. As part of a high protein diet you need to consume essential fats and plenty of fruits and vegetables.

Essential Fats

We need fats as part of a healthy diet. They are required for the absorption of vitamins A, D, E, and K. Fats also aid in testosterone production which is a muscle builder and fat burner. Like protein, it is satisfying and helps you feel full longer.

You’ll get some saturated fats from your lean protein source. Adding olive oil, nuts and seeds and eating fish will provide with enough essential fats. If you don’t like fish consider supplementing with fish or krill oil.

Carbohydrates

You need carbohydrates to enhance your high protein diet. Low glycemic carbohydrates provide your muscles and mind with the energy they require. Eat plenty of fruits and vegetables as your main source. The fiber slows digestion and they help balance your blood PH level. The balance should come from whole grains.

Combine your high protein diet with a consistent exercise program and the fat will melt away. Eat a balanced diet of primarily whole foods and you’ll lose weight and feel healthier.

"Learn More About What Protein Can Do For YOU"


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