Protein consumption has a multi-pronged benefit. It can assist in weight loss as you will feel fuller after every meal, it will help in building muscle and overall body growth. However, in this blog, we will focus on high protein diets for weight loss.
What are the effects of protein on weight loss?
- Helps in controlling and moderating appetite: This is one of the biggest benefits of protein diet for weight loss. Often due to stress, we tend to overeat especially on sugary foods. This adds to our weight. Consuming proteins and legumes in higher amounts will naturally reduce the food and calorie intake. This is because protein helps in the production of hormones like PYY and GLP-1, which helps you feel full.
- Metabolic rate: A high protein intake will increase your rate of metabolism by 30-35%, which will help you burn more calories.
- Muscle conditioning: When combined with resistance training, higher protein intake can greatly influence muscle growth and also reduce muscle loss due to aging.
What does an ideal high-protein diet look like?
For starters, an average person must consume 40-50 grams of proteins per day. But this number is dependent on your BMI, so it is advised to consult a fitness expert prior to starting your diet.
Second, there are different types of protein diets. You can choose one based on your fitness goal as you can opt for a low-carb, high-protein diet. Or if you are lactose intolerant, you can proceed with a dairy-free diet that is rich in protein.
Some helpful pointers for protein diet for weight loss include:
- In your weight loss diet, include a balance of animal and plant-based proteins
- Eat high-quality protein sources with more focus on fresh meats, eggs over-processed proteins.
- Consume proteins in limited amounts. Extra amounts will not benefit you more. In fact, you might be at other health risks
Top foods for high protein diet for weight loss
- Cottage Cheese and Yogurt: Cottage cheese (half-cup serving) has about 14 grams of proteins with plenty of calcium. You can try greek yogurt too, which has about 23 grams of proteins per serving. This is the best diet for weight loss than vegetarians can opt for.
- Sardines, shrimp, and salmon: Salmon has about 17 grams of protein per serving with a lower fat percentage. Fish also comes with essential oils like omega-3 which helps you maintain lean muscle weight during weight loss. Sardines come with 23 grams per serving and are a great source of B12. Shrimp is the best if you have cholesterol, as it is the type of seafood that will help contain the cholesterol levels. Shrimps have 15-20 grams of proteins per serving.
- Lentils and beans: A normal-sized cup of lentils comes packed with 18 grams of protein and 16 grams of fiber. Lentils also cater to about 40% of your daily iron needs. Beans and chickpeas come with 8-12 grams of serving per half-cup serving and mainly help in improving your metabolic rate.
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