Many people have been going on a high protein diet plan to help them get in shape, and it’s becoming one of the most popular ways to lose weight.
Why? It’s simple! A high protein diet will make you feel fuller, so you won’t be snacking on unhealthy foods all day long.
Plus, the proteins from these foods are more satisfying than other non-protein foods because they take longer to leave your stomach and enter your bloodstream.
For this approach to work best for you, though, there are a few things that need to be kept in mind:
1) A high protein intake may lead to dehydration if not taken with enough water.
2) quality is essential when choosing what type of food is in your diet.
3) The amount of protein in the food must be high compared to other nutrients, but all foods don’t need a high protein content.
How To Make Sure Your High Protein Diet Plan for Weight Loss is Healthy
A high protein diet is not necessarily healthy by default, but there are many ways to ensure the menu is still filling and nutritious.
First, it’s essential to avoid foods that contain trans-fat, which has been shown to increase the risk of developing heart disease, a significant health concern in many places in the world.
Read the Label
A great way to ensure you’re avoiding these types of fats is to read labels before buying packaged food.
Next, limit your intake of processed meat or red meat, which may contain preservatives or hormones that can be detrimental in the long term. Instead, opt for lean meats and fish, high in protein and low in saturated fat.
Watch Out for The Sodium
Another thing to keep an eye on when making your menu is how much sodium you’re taking. Excess salt may lead to water retention, which can mask weight loss and make you look fat.
Furthermore, large amounts of protein can harm the kidneys, especially if you already suffer from kidney disease.
Get Enough Fibers and Carbs
Ensure that you are getting enough fiber in your diet, or your body may not process the protein efficiently.
Finally, make sure that you take in enough carbs and healthy fats, and protein to keep energy levels high. If you don’t take in enough carbs, your body may break the protein down into glucose for energy.
Keep these tips in mind when creating a healthy high-protein diet plan, and you’ll be on your way to losing weight quickly.
Good Protein-Rich Food Sources
Fish are an excellent high-protein food paired with many other nutrient sources for a well-balanced meal. They are also generally low in fat, making them exceptionally healthy.
Good protein-rich foods include eggs, peanut butter, lean beef, lentils, tofu, soybeans, and soy milk. These foods contain a good amount of protein for a relatively small caloric intake.
Turn Your Diet into a Well-Balanced Meal
A simple way to turn a high protein food into a well-balanced meal is to pair it with complex carbohydrates, such as brown rice or whole-wheat bread, and healthy fats, such as vegetables sautéed in olive oil.
The most important thing you can do to create an excellent high-protein diet plan is to watch your calorie intake.
If you’re eating too many calories, no matter how much protein you eat, the food will not be converted into energy and turned into fat.
You can use an online calculator such as MyFitnessPal to get a reasonable estimate of how much to eat based on your height and weight and activity level.
Bad Protein-Rich Food Sources
If you’re not careful, a high-protein diet can be unhealthy.
There are many foods that you should avoid when trying to lose weight and maintain health. As we mentioned earlier, avoid foods with trans-fats and processed meat, and red meat containing preservatives or hormones.
Other unhealthy foods rich in protein include deli meats, ham, bacon, lunch meats, and canned tuna.
Watch Out for the Fat and Additives
These types of meat are often high in fat and sodium, which is not what you want to put into your body when you’re trying to lose weight.
In addition, many of these foods have been processed so much that they’re stripped of many nutrients you need to stay healthy.
Finally, if you’re going for a high-protein diet plan, you must limit your intake of highly processed protein shakes and powders.
Although these may be packed with protein, they can also contain additives and preservatives, leading to problems in the long run.
What Are the Protein Intake Guidelines?
A person’s protein intake should be based on weight, height, and activity level. They can use an online calculator such as MyFitnessPal to get a reasonable estimate.
They should also keep their protein intake in line with their carbohydrate and fat intake to balance nutrients.
People looking to lose weight don’t need as much protein as people trying to build muscle. The standard recommendation is somewhere between 0.6 and 0.8 grams of protein per pound of body weight.
In kilos, the numbers are between 1.2 and 1.6 grams per kilogram of body weight.
It means between 20 and 30% of your daily calories should come from protein.
So, when you are on a high protein diet plan for weight loss, you should aim to get 0.8 grams per pound of body weight. That also includes when you are working out.
Some fitness athletes, bodybuilders, etc., goes even higher in their protein intake, but at this point, it can become a risk, such as a kidney failure in the long run.
An Easier Way to Figure It Out
Another and more accessible way you can do your high protein diet plan for weight loss is to make sure to get between 25 and 30 grams of proteins in each of your meals.
On average, you can get that from 150 grams of chicken, fish, or lean meat.
Make Sure to Get Plenty of Water
People on a high-protein diet need to drink plenty of water for two reasons.
The first reason is that the more protein you eat, the more water your body needs.
This means that when you’re on a high-protein diet plan for weight loss, you should drink around eight glasses of water every day.
The second reason is that people on strict diets often find themselves feeling too hungry and fall into an unhealthy cycle of snacking on unhealthy foods when they may not need any extra food in their diet.
Having increased access to water will prevent this and help ensure that your blood sugar and insulin levels stay at normal levels.
Tips and Tricks for Sticking with High Protein Diet Plan for Weight Loss
There are a few tips that you can follow to make sure that you’re sticking to your diet.
It may be a good idea to prepare your meals ahead of time so that it’s easier not to cheat on your diet. Also, try sticking to a consistent eating schedule to avoid feeling tempted by unhealthy foods.
Finally, it may be helpful to have plenty of healthy snacks around so that you don’t ruin all of your hard work snacking on unhealthy foods.
If it Doesn’t Work
If these tips don’t work for you, there’s no shame in going back to what worked before or considering using a fat burner like PhenGold or an appetite suppressant like Zotrim.
They can give you some help to get your diet started, moving in the right direction.
Most people find that these high-protein diet plans are healthy for losing weight quickly because you’re still getting all the nutrients your body needs, just in smaller portions.
However, you should consult with your doctor before starting any new diet plan, especially one as extreme as this.
The Difference Between Plant-Based Proteins and Animal-Based Proteins
The difference between plant-based proteins and animal-based proteins is that animal-based proteins are more concentrated with essential amino acids.
On the other hand, plant-based proteins may have some essential amino acids, but they lack quantity.
Thus, it would help if you ate more plant-based proteins to get enough amino acids.
Plant-Based Proteins:
- Beans
- Lentils
- Nuts
- Seeds
- Quinoa
Animal-Based Proteins:
- Fish
- Eggs
- Poultry
- Meat
To learn more about plant-based protein, I recommend reading the article Best Plant-Based Protein Foods When Sick and Tired of Meat.
Any Side Effects Doing a High Protein Diet Plan for Weight Loss?
There are a few side effects that can occur from a high-protein diet plan.
The first one is that it could be challenging for your stomach to have so much protein. It may lead to bloating and constipation.
Another side effect that could occur when on a high-protein diet plan for weight loss is headaches.
This usually happens because when there’s more protein in your system, this could cause your blood sugar levels to drop.
The third side effect is the risk of kidney failure. However, it may only happen in rare cases and if you are doing a protein diet over a more extended period.
If you stick to the protein recommendations in this article, you will not get any kidney failure.
These potential side effects should not discourage you from starting or continuing your high-protein diet plan for weight loss because these risks are small if you drink plenty of water throughout the day.
Conclusion on What is a Good High Protein Diet Plan for Weight Loss
There are many benefits to following a high-protein diet plan for weight loss.
Protein is satiating, it helps regulate your blood sugar levels and insulin production, and it even can keep you fuller longer.
However, this eating pattern can have side effects, like stomach, bloating, or headaches.
These side effects should not discourage anyone from starting or continuing their high-protein diet because they are minimal if you get plenty of water throughout the day!
Stick to these protein intake guidelines when on a high-protein diet for optimal health outcomes:
- Eat enough plant-based proteins to get all essential amino acids
- Consume animal-based proteins only occasionally as opposed to every single meal
- Get eight glasses of water a day to avoid any kidney damage
- Drink even more water before, during, and after exercise
- Never starve yourself for weight loss, as this can have harmful consequences
References:
https://www.medicalnewstoday.com/articles/324915
https://www.healthline.com/nutrition/high-protein-diet-plan
https://www.healthline.com/nutrition/how-much-protein-per-day
