High protein diet plan for weight loss:High protein diet is more popular than ever.Proteins are essential for people who want to lose weight and have sexy abs. On this page you will find the advantages and disadvantages of protein food. In addition, you can have an overview of healthy lean proteins and how these can be achieved in your daily life in order lose weight in a healthy way.
Benefits of protein food
Disadvantages of protein food
List of lean protein-rich foods
Frequently Asked Questions
Lose weight with Protein diet
Protein Shakes buy, where should you look?
Benefits of protein food (High protein diet plan)
High protein diet offers several benefits to your body. In short,these benefits have been be summarized as follows:
- Protein-rich diet suppresses appetite
- High protein diet provides the body with nutrients
- High protein diet increases metabolism and fat burning
- Protein-rich diet can help combat binge eating and snacking (especially at night)
As you can see, these benefits combine make it easier to lose weight if you eat more protein.
1. Proteins suppress hunger
Proteins are the perfect food for people who often or always feel hungry.
Research has shown time and again that people in totality eat less as they are relatively high in protein ingestion through their diet. Eating a meal with lots of protein makes you full and this makes you eat less. Again it also shows that people who ate less quickly pull back a protein-rich meal after meal.
How big is this effect? Bigger than you might think. In a research, some women who ate a total of 441 calories eat less per day when they eat more protein. ( 1 ) The only thing needed to do for these women in the study, was to ensure that they increased their protein intake from 15% to 30%: they need not increase their diet. These women were so much less in calories, just because they ate more protein.
2. Proteins are building blocks for the body
Proteins are important building blocks for a variety of cells in our body. Especially, muscles need protein to grow in size.Bones also benefit from eating enough protein. People who eat plenty of protein are less prone to osteoporosis and bone fractures. ( 2. )
3. Proteins increase metabolism and fat burning
Everything you eat has to be digested. And digesting food costs the body energy. How much energy it takes to digest something depends on what you eat.
For the metabolism of protein, it requires more energy than the digestion of carbohydrates and fats. See the following examples below:
- Carbohydrates: for every 100 kcal 7kcal are required for the digestion
- Fat: for every 100 kcal, 12 kcal is required for digestion
- Protein: for every 100 kcal, 30kcal is required for the digestion
So digesting protein needs more than 4 times as much energy to digest than carbohydrates. So you burn more calories simply by digesting your food.
Also this effect can considerably be again investigated. For example, a study was calculated that people who eat lots of protein as compared to those who eat little protein burn 260 calories more per day. ( 3 ) In order to burn that amount of calories you should exercise for about 1 hour! But you can also achieve this by eating more protein.
4. Proteins help combat binge
Proteins help to snacking and prevent bingeing . In a study done on binge eating for men were reduced by 60% when they began to eat more protein. The desire to take snack in the evening was reduced by half. ( 4. )
Cons of high protein diet plan
There are no known major drawbacks of eating lots of protein, as long as you take enough other than the essential nutrients like ( carbohydrates , fat , fiber ) .
Please note: unbalanced protein-protein diets will get you regular insufficient fat and carbohydrates. Therefore, be careful of these unhealthy diets! Are you looking for a good protein diet?
In some cases, eating lots of protein is absolutely inadvisable. Do you have for example a kidney disease or are you allergy to protein? Then you would be good to avoid protein.
The main disadvantage of high-protein diet plan (food) for otherwise healthy people is that proteins often sit in feed which also contain a lot of saturated fat and calories. Think eg. Meat and fatty dairy products. However, there are also plenty of vegetable and very healthy sources of protein. Watch this on more info on high protein diet plan for weight loss.
List of high protein diet plan(lean protein-rich foods)
Lean meats and low-fat dairy products are good examples of products with a lot of protein. Also nuts, fish and legumes are good examples. All these products should therefore not be missing in your diet!
Contrary to what is often claimed, according to the latest studies that eggs are healthy. In fact, you can safely call it ‘superfood’! So do not be afraid to eat more than one egg per day. Preferably choose the cooked variant.
NOTE:Fish, eggs, legumes, beans and seeds are high-protein foods if you want to lose weight!
High protein breakfast with adequate fiber(high protein diet plan)
High protein breakfasts for people who want to lose weight:
Breakfast is the most important meal of the day. If you decide to just take one meal to eat protein (there), let it be your breakfast. After a night without feeding your body with nutrients such as screams and this is best to deliver directly to your body. When you wake, eat protein, try to avoid snacks and take cravings later in the day.
It is not surprising that from several studies which showed that eating a protein-rich breakfast overall is the most effective waste tips.
Research also indicates that it may be wise to take bread and cereals to stand as much as possible if you want to lose weight.
Bread has the annoying trait that your blood sugar might rise rapidly, in some cases even faster than a candy bar! When your blood sugar rises quickly, the fluctuating rate will be much, again there is more sugar in the blood inform of fat.Therefore rather eat one of the following breakfasts:
- Breakfast with eggs.
E.g. 2 boiled eggs, a farmer’s omelet or scrambled eggs.
- Breakfast with cottage cheese.
E.g. a little cottage cheese with almonds (or other nuts) and red fruit. Or make a smoothie based on cottage cheese. For example, mixing 200 grams of cottage cheese, a banana and a little water in the blender and you have a quick breakfast drink.
- Breakfast with Quinoa
E.g. Quinoa with apple and cinnamon. Cooking Quinoa according to package directions and cut an apple into wedges. Put the cooked quinoa in a bowl, and add a little milk. Add the apple slices there and sprinkle with a little cinnamon.
- Drink a green smoothie .
If You do not want to lose weight? Other ideas for a breakfast with protein:
- Wheat / brown / wholemeal / multigrain bread. Muesli.
- High protein fillings: peanut butter (contains relatively high, but healthy fat), turkey breast, boiled egg, low-fat cheese, roast beef.
- (Skinny) Yogurt or cottage cheese, eg. With fruit or granola and other cereals such as oatmeal, quinoa and buckwheat.
- Brinta or porridge.
- Soybean milk or other soya drink, buttermilk, skimmed milk.
High protein lunch with adequate fiber (high protein diet plan)
High protein lunch for people who want to lose weight:
As for the breakfast you can leave the best bread for lunch time. Do not eat too much pasta and potatoes. Instead, choose a salad or a lunch based on legumes. Mexican and Indian cuisine both offer plenty of inspirations and some ideas:
A salad is always good. Almost all green leafy vegetables such as lettuce and spinach, contains relatively high protein. Additionally, you can add it to a salad high protein diet plan (protein-rich foods), such as tuna, chicken,nuts,salmon,egg,avocado,lentils and beans. Preferably no salad dressings, but a dressing of olive oil and balsamic can be considered.
- Lunch with legumes
For example (Brown) bean soup, chili (con carne), stir-fried lentils with bacon and vegetables to choices, pea soup or falafel.
- Lunch based on Quinoa
Quinoa is a perfect replacement for almost all cereals such as rice and pasta. Quinoa contains more protein than this cereal and has a neutral flavor so you can use it in many dishes as a substitute for example, rice or pasta. Take for example,a Quinoa Salad. Boiling the quinoa above room temperature according to package directions and let it cool. Meanwhile, cut vegetables of your choice, for example, a red onion, peppers and spring onions (but other combos can) and choose a fruit (such as raspberry or strawberry). Then mix your vegetables and fruit with the cold Quinoa.
- Eat an avocado
For example, with some ham or shrimp.
If you do not want to lose weight? Other ideas for a lunch with lots of protein:
- Wheat,brown,wholemeal,multigrain bread with sunflower seeds or pumpkin seeds
- High protein fillings: beef, turkey, tuna, chicken, boiled egg, salmon, peanut butter, low-fat cheese, ham, gammon, mackerel.
Ingredients for hot meals with protein and plenty of fiber:
Below are some major ingredients with high protein diet plan:
- Such as beef tartare, lean ground beef, tenderloin, tournedos.
- Such as pork tenderloin and roast.
- Poultry such as chicken, turkey and game (without skin)
- Fish such as salmon, herring, cod, sole, tuna, etc.
- Tofu as a meat substitute
- Beans (soup), white and brown beans, capuchins, lentils, split peas and other legumes. Tip: Try regular rice, pasta or potatoes replace legumes.
- Vegetable sprouts ,bean sprouts and watercress
- Fungi like mushrooms, lace riots and oyster mushrooms.
Snacks with protein
Examples of good snacks are;
- Fruit smoothies on the basis of quark
- Blend for example, banana, cottage cheese and a little water and honey
- Or blend a little frozen red fruit (from the freezer) with cottage cheese for a fresh twist
- handful of nuts
- Herring, tuna or mackerel (on toast, or loose)
- A boiled egg
- half avocado
- Cucumber or carrots with hummus
Experiences with protein-rich food(high protein diet plan)
Many of my readers have asked me if I could put some other people’s experiences with high protein food. Below are experiences of people who eat more protein.
– Experience Wilma I battled my whole life with my weight. At school I was bullied because I was too fat. It’s because i never managed to get rid of my excess weight. When I started working, it was even worse, and I was getting thicker. When I saw the result of eating a lot of protein with a colleague and I started with it myself. The kilos have since been flown. The beginning was a little bit tricky, but the result motivates me to continue.
– Experience with protein rich food for Rob I lost about 14 kilos in two months time. No hunger and no cravings! The first three days were trouble free. Then, I had quite a few tough days. Still, I can only say that this diet works for me! I still need to lose more kilos, but I’m sure I’ll get my goal and maintain it.
– Experience with protein rich food for Julia The first day was fine, but after the first day and night I was very sick. I was vomiting, had a headache, fever and muscle cramps. I’m not sure if it’s because I ate more protein, but it was because i was just a little too casual. That’s why I quit and I never tried it again.
-Experience with a protein diet for Tine My husband and I just started with a protein diet. We are working 6 days and so far very satisfied. It is perhaps the first diet I try that is easy to maintain, and I think it’s cool
As you can see, most people are quite satisfied with the result of following a protein diet. But there are also people like any diet which unfortunately does not work so well.
Finally: Frequently Asked Questions on High protein diet plan
For high protein diet plan,many people have the same questions about eating protein. Below are the most questions been asked and here are the answers below.
How much protein should I eat per day?
For high protein diet plan,the protein requirement depends on your lifestyle. Someone who do little sport basically have less protein than someone who engages in many sports and is working to build muscle mass.
Most people have approximately 0.8-1 grams of protein per kilogram of body weight per day. So you weigh 70 kilograms, you have about 56-70 grams of protein per day. People who are engaged in building muscle mass go here often sitting slightly above, for example, with 1 to 1.5 grams of protein per kilogram of body weight per day.
Does this mean that you should look at how much protein in there for every day for any food? No, but it might be interesting to take a look a day or two or if you reach your protein. Do you eat very little protein it may be wise to eat more protein-rich foods in order to achieve high protein diet plan .
How many eggs can I eat per day?
For high protein diet plan,Eggs are among the group of foods that wrongly have a bad name. So eating eggs would raise your cholesterol and
you would definitely not be eating more than 3 egg yolks per week. Many people, therefore, throw away the yolk. This is sin, for it is in this part of the egg we have a lot of valuable vitamins and minerals!
How many eggs can you eat without raising your cholesterol?
Generally you can eat 1 or 2 eggs food per day. A large study from Harvard University stressed on that. According to the study, the effects of eating cholesterol makes your blood cholesterol level negligible or high, thereby raising the risk of cardiovascular disease. The only exception is that people with diabetes or heart disease, should ensure to eat no more than three eggs per week.
See also: how many eggs per day or per week?
Is red meat healthy or not?
Red meat is very nutritious. As it contains many vitamins and proteins. This is especially the case when it comes from animals which have been conducted, of course. For example, grass-fed cows.
There are some studies which appear to show that the food of red meat increases the risk of diabetes, cancer or cardiovascular diseases. However, other studies show that it is mainly the processed meats that take care of these problems. Processed meats include: bacon, sausage and cold cuts for bread. These products can therefore be eaten not too often. All other red meat seems ok, especially when you eat it in moderation, a good addition to your diet.
Can I get fat from eating too much protein?
Short answer: YES.
While it is difficult for the body proteins to convert body fat than it is to convert carbohydrates or fat, you can still become fatter from eating a lot of protein. However, you have this very large amounts of protein food and for example in high carbohydrates.
I want to lose weight quickly with a protein diet, what diet do you recommend?
My best tips to lose weight with protein diet is the High Protein Low Carb Diet
Start with eating a high protein diet (High protein diet plan)
Would you like to directly experience the benefits of eating more protein? Start today by eating a high protein diet.
I recommend you High Protein Low Carb Diet. Here you will find an extensive collection of recipes that are high in protein (protein rich), including:
- High protein breakfasts
- High protein snacks
- High protein salads
- Protein-rich suppers
- Protein Smoothies
- and more
Do you have any questions on High protein diet plan for weight loss, feel free to leave your comments below and share your experiences as well.