Protein is essential for good health and should be eaten every day to meet the body’s nutritional needs. However, if you need to lose weight, you should consider a high protein diet for weight loss. But, is high protein diet good for weight loss in the long term?
A high protein diet for weight loss is ideal for for bodybuilders, people prone to weight gain, people who eat a high-carb, high sugar diet, and those reaching middle age. However, anyone with weight loss goals can benefit from a protein-rich diet.
Protein Crucial to Numerous Cellular Processes
Protein is one of the essential macronutrients for health. It is comprised of 22 different amino acids. Protein aids the body in repairing and growing the cells, particularly the muscles, skin, bones, and hair. It is also a building block of cellular processes.
Protein is the fuel for the body’s enzymes, which drive key chemical reactions throughout it. Protein is also essential to the formation of hormones, the messenger proteins that facilitate communication in the body.
Is High Protein Diet Good for Weight Loss and Why It Works
Eating plenty of protein is also effective in promoting weight loss due to positive benefits such as craving suppression, increasing metabolic rate, and benefiting body composition:
Satiety. Eating protein causes a full feeling in the body that suppresses hunger and cravings for hours after a meal. Eating protein also produces key hormones associated with satiety and reduces those that are connected with hunger pangs.
Improvements to Metabolism. Eating more protein also increases the number of calories you can burn. Studies have found it can boost metabolic rate by up to 35% between protein-rich meals.
Body Composition Benefits. Study after study has shown the net effect of eating more protein is a lowered risk of obesity and an easier time losing weight.
Reducing carbs and increasing protein can be a highly effective way to lose weight. In addition to regulating blood sugar and bringing numerous health benefits, the pounds will start to melt away. After resolving the lurking issue of, “Is high protein diet good for weight loss or not?” the next focus should be how one can succeed in following this particular diet.
Here are 5 key tips for starting and following a high-protein diet successfully:
1. Calculate Your Protein Needs
Start by multiplying your weight in pounds by 0.65 grams to determine your ideal amount of protein each day. Adjust accordingly as you lose weight.
2. Have Protein at Every Meal
Remember to have protein throughout the day and at each meal. Have at least 25 grams of protein at every meal of the day as well as when you snack. This will ensure your metabolism is kept revving high and burning calories even while you are at rest.
3. Keep a Food Diary
There are numerous apps online to help you track your protein intake and overall caloric consumption. Doing this will help you stay on your high protein diet plan.
4. Eat a Variety of High Quality Proteins
Eat both meat and plant based proteins. Focus on high quality choices such as lean meats, eggs, and dairy. Avoid processed proteins as much as possible.
5. Reduce Carbohydrates and Sugars
Increase the positive effects of a high protein diet for weight loss by reducing your intake of processed carbohydrates and sugars. These foods cause blood sugar levels to spike and the excess is stored as fat.
Some of the top meat and vegetarian protein selections in a high protein diet for weight loss include:
- Lean meats
Nuts (almonds, walnuts)
Whole grain oats
Lowfat hard cheeses
Mix and match these high quality protein selections in your meals throughout the day. So, is high protein diet good for weight loss? Again, strive to have protein at each meal, as studies have shown this is relevant to the effectiveness of a high protein diet for weight loss. Stick with it, and you’ll start to notice the fat burning effects and health benefits in no time.
Supplement your diet with the following blend of herbal ingredients for superb weight loss: