Have you ever thought about a perfect High Protein Diet For Weight Loss? Protein is most important for our body because it’s an essential nutrient that must be consumed every day to fulfill the needs of our body. It is necessary for good health. Eating protein is the key when it comes to satisfaction and maintaining a weight loss effort. Eating high protein foods has many benefits, which includes muscle building, weight loss, and feeling fuller after eating. Though eating lots of protein may be beneficial, eating a balanced diet is an essential part of staying healthy.
There are many ways to lose weight fast. However, most of them make you hungry and displeased. Starving too many weeks for weight loss is annoying but isn’t it more beneficial to reduce weight through high protein diet? Surely it is.
Protein takes longer to digest than carbs that is why you feel full, and it reduces your hunger. Having 30% proteins of your daily calories will naturally lower your appetite. Hence, eating an adequate amount of protein will surely help you in weight loss.
This article takes a detailed observation of protein’s beneficial effects and guides achieving the best results on a high-protein diet. Keeping the above debate in mind, this article contains a perfect high protein diet which will not only lose your weight but also gives you strength and you will find your body in a perfect health and fitness.
At the end of this article, there are the answers to those questions which are frequently asked by the people from the expert nutritionists and doctors.
Benefits of High Protein Diet For Weight Loss
Eating a diet that contains proteins provide several benefits when you aim to lose weight. Here are several benefits which you can have by eating a high protein diet for weight loss.
1. Sense of fullness
Adding proteins in your meals will make you feel full for long hours. The feeling of satisfaction and fullness will control your appetite, and you automatically eat less. Starving is not a good idea if you want to lose weight.
Protein increases the production of hormones like PYY and GLP-1, both of which help you feel full and satisfied. Besides, it helps reduce levels of ghrelin, also known as the “hunger hormone.”
In controlled research of 14 healthy women, those who consumed a high protein diet faced higher GLP-1 levels, higher feelings of fullness and less hunger than those who ate a lower protein diet. Just because of these effects on appetite and fullness, a higher protein consumption typically leads to a natural decline in food intake. That is why a high protein diet for weight loss would be beneficial.
2. Increase metabolism
The most exciting thing about proteins is that your body burns extra calories when you are eating proteins. Your body needs to work hard to digest proteins. Hence, the metabolism rate increases by 20-35%. It means, when a person goes for a high protein diet he burns more calories at the end of a day than a person who is going for carbs.
Some studies have revealed that when people eat a high protein food, they end up burning more calories for a few hours after eating.
A final study of 12 fit young women and men, eating a high protein diet for one day was proved to boost metabolic rate after meals nearly two times as much as consuming a high-carb diet for one day.
3. Build muscles
Proteins play an essential role in building strong muscles. A bulky and heavy body is not that beneficial than a healthy body. Your body figure makes you active during the whole day. Meanwhile, a healthy body burns more calories even at rest.
When you start building your muscles by doing different kinds of workouts in the gym or the field, your body needs proteins in large amounts. Consuming a high protein diet will help you a lot to build your muscles and give them a proper shape.
What are the sources of Protein?
We have seen the health benefits of protein in weight loss but where to get proteins? What are the sources of proteins? Some most basic things that can provide proteins are:
Meat: Chicken, Beef, lamb, etc
Eggs: Whole eggs with yolk.
Fish and Seafood: trout, salmon, etc.
However, besides that, there are many other food items which can provide you with healthy proteins. If you don’t want to stick at eggs, chicken, etc. Don’t need to be worried. I have few food items that will help you in weight loss through high protein diet.
Spinach – A High Protein Diet For Weight Loss
Spinach is a magical veggie because it contains proteins, Vitamin A and C, antioxidants. It is beneficial for your heart. Its nutritional value is not less than a boiled egg. A cup of spinach has similar proteins of boiled egg. However, be careful, steaming spinach is essential instead of eating it raw. 1 cup of steamed spinach contains 41 calories and 5g of proteins.
Sprouted Whole Grain Bread – A High Protein Food
Every bread is assumed to be a crab bomb, but it is not reality. Weight loss is possible through whole grain bread because two slices of whole grain bread contain 138-220 calories and 8-12g of protein. This bread is full of protein, and it’s good for your health. Combining slices of whole grain bread with some veggies is the best food on the earth.
A High Protein Beans:
Beans are good for whole your body because they are enriched with proteins, vitamins, minerals and antioxidant.
The most significant advantage of beans is that they digest very slowly. They provide you a feeling of fullness for a whole day. ½ cup of beans contains 109-148 calories and 7-10 g of proteins. Simple food can also help in weight loss, but a high protein diet for weight loss would be better.
Peanut butter is a bomber for your diet. If you eat peanut butter more than the recommended amount, then it will increase your waistline. Therefore, only two tablespoon of peanut butter provides you with enough protein to build muscle and healthy fats. Only two tablespoon of peanut butter contains 191 calories and 7g of protein. Thus it is another best high protein diet for weight loss.
Almond and Cashews – Protein Diet
Cashews and almonds are an excellent source of proteins. 1 ounce of almonds contains 164 calories and 6g proteins. Each almond can be taken as a weight loss pill if it is combined with calories restricted diet. Almond is the best snack that you can use for filling you up.
Cashews shouldn’t be neglected because it is one of the most beneficial nuts. 1 ounce of cashews contains 157 calories and 5g proteins. The calculated amount of calories will help you in weight loss.
I hope it will be an addition to all those people who think that protein is only available in meat and eggs. If you don’t want to eat eggs and chicken, you can eat the things mentioned above to lose weight.
Note: The number of protein your body needs each day is 0.8 grams per kilogram.
Now comes the answers to those questions which are frequently asked by the people from the expert nutritionists and doctors.
Can you lose weight on a high protein diet?
When it comes to losing weight with a diet, nothing is better than a high protein diet for weight loss. Protein is like a king of all the nutrients. The discussion above must have proven the importance and role of proteins in losing weight. The discussion above has made it very clear that proteins boost your metabolism and lowers your hunger level, but you will not lose weight until you intake fewer calories than you burn. So yes you can lose weight on a high protein diet, but you have to be careful.
Is protein diet good for weight loss?
Protein diet is just like a normal diet. The only difference is the working phenomenon of our body according to the foods we intake. The information above clearly states that eating more proteins than carbs makes you full quickly and you eat less which leads you to burn your extra calories and fats. So yes protein diet is not only good for weight loss but best if you want to gain some muscles like a gym guy.
What should you eat when you are trying to lose weight?
There are many foods and diets which you can take to lose weight. It depends on you which diet plan you choose to follow. The difference can be seen only when you stick to only one diet plan for long and I am 100% sure that you will see the changes in your body. If you wanted to learn the best diet plan for weight loss of the year 2018 than click on 7 Day Diet Plan For Weight Loss New Research by Expert Doctors.
How much protein do you need to lose weight?
The note under the heading of Almond and Cashews – Protein Diet tells the amount required daily by a human body. According to the recent studies, a protein intake of around 30% of calories may be enough for weight loss. You can calculate your protein intake by multiplying your calorie intake by 0.075. If it is equal to 30% of your calorie intake then you are doing well.
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