Do you want to learn a high protein diet meal plan for weight loss? A well balanced diet is the foundation of any weight loss success, so it’s vital you plan carefully and consider all the options. There are numerous diets out there, but not all of them can produce real results. Short on time and want to eat a high protein diet meal plan? Look no further. This article will show what to do so you can eat a high-protein diet healthy in no time.
High Protein Diet Meal Plan For Weight Loss
This high-protein diet will make you feel full immediately, allowing you to eat fewer calories throughout the day. It’s ideal for meat lovers who want to lose weight rapidly and gain more energy.
One of the methods recommended by nutritionists for losing weight and improving eating patterns is a high-protein diet.
The high protein diet is a well-liked strategy for those who want to lose weight without making significant lifestyle changes in terms of diet or activity. It is frequently cited as one of the only diets that effectively changes eating habits over the long term. Making new food choices while still enjoying your favorite delights is the norm rather than calorie counting or restricted meals. But no one should feel under any obligation to slim down, and the high-protein diet has so many additional advantages besides helping people lose weight.
What is the purpose of the high-protein diet, then? From the things you should eat to what nutritionists think about it, here is what you need to know to get started.
What is a high protein diet?
Foods with a high protein content and low carbohydrate content are the foundation of a high protein diet for weight loss.
“In the UK, adults aged 19 to 64 years old consume an average of 76g of protein daily, whereas adults over 65 years old consume an average of 67g. Given that each gram of protein yields 4 kilocalories, or around 17% of dietary energy, or calories, “Dr. Pam Mason, a nutritionist with the Health & Food Supplements Information Service, explains (opens in new tab).
“A high protein diet would typically consist of a diet where protein accounts for 20% or more of total dietary calories. A substantial review from the University of South Australia(opens in new tab) found that high protein diets are advantageous for both short-term weight loss and muscle building. High protein diets, which tend to be lower in carbohydrates, are encouraged for weight loss. They are also touted as enhancing physical performance and energy levels.”
Those who follow a high-protein diet to lose weight usually cut back on their intake of carbohydrates as well. The Dukan Diet and the Keto Diet are well-known programs that promote consuming high protein, low carbohydrate foods.
How does the high protein diet work?
The premise behind high-protein diets is that by consuming more protein, you’ll be more satisfied after meals and your metabolism will increase.
According to Dr. Mason, folks who want to reduce weight quickly may consider a high-protein diet. “Short-term studies show that eating a lot of protein can help you lose weight since it keeps you feeling fuller for longer. Hence, it may aid in preventing overeating. A high protein diet can aid in the development of lean muscle when paired with exercise.”
Your metabolic rate can be accelerated by lean muscle growth, and this might help you burn more calories during the day and possibly help you lose weight.
Dr. Mason adds that “longer-term (greater than 12 months) benefits of high protein diets on weight loss are still being researched.”
But, eating a lot of protein is nothing new. They have endured for millennia in part because the nutrient is so crucial to a typical healthy diet. Everything of the body’s organs, including muscles and bones, may be built and repaired with it, according to Dr. Mason.
What can I eat on a high protein diet?
A high protein diet predominantly involves eating high protein foods(opens in new tab), such as:
- Eggs
- Lean beef cuts
- Skinless poultry, such as turkey or chicken breasts
- Bean, especially black and garbanzo varieties
- Fish and seafood
- Nuts and seeds
- Wholegrain bread
- Lentils
- Quinoa
- Chickpeas
- Oats
- Some dairy products, such as Greek yogurt(opens in new tab) and cow’s milk
- Green vegetables, especially broccoli and Brussels sprouts
You can also add protein smoothies and snacks to your diet as a supplement if you want to be strict about how much protein you consume each day. Tim Goodwin, a former personal trainer and the creator of Lean Greens(opens in new tab), states that while protein concentration varies between brands, a general guideline is 20g to 50g per serving. Add 2 tablespoons of whey protein isolate to your smoothie for an immediate cure.
“Whey isolates have the highest concentration of pure protein, and its flavor is created for those who don’t typically use protein supplements. Whey isolate is also lactose, carbohydrate, lipid, and cholesterol free thanks to the filtration process.
How much weight can I lose on a high protein diet?
A high-protein diet can help you lose 8.9kg (nearly 20 pounds) in six months.
65 obese participants were followed for six months as part of a study from the Department of Human Nutrition at The Royal Veterinary and Agricultural University in Copenhagen, Denmark. According to the research, people who followed a high-protein, low-fat diet lost 3.3 kg more weight than people who followed a high-carb, low-fat diet.
Throughout the course of the study’s participants’ first half-year, this came to be little under 9kg in weight. But, you must consume fewer calories each day than you burn in order to lose any weight. According to a study from the Medical University of Vienna, known as a calorie deficit, this is the only way to gradually lose weight. Your body switches to utilising stored fat for energy when you consume fewer calories than it needs to function because it has run out of food-based energy.
Although though a high-protein diet might be a good strategy for weight loss, cutting out all other calories and sticking to it will probably not result in any significant weight loss. Use a calorie calculator to determine your maintenance level in order to calculate your calorie deficit.
Pros of a high protein diet
As with anything that changes the way you eat, there are benefits and costs to consider. These are some of the main pros and cons of the high protein diet:
✅ It’s good for those who want to lose weight and build muscle
Although while not everyone who eats a diet high in protein intends to lose weight, there are benefits for those who do. AUT University(opens in new tab) in Auckland conducted one of many clinical experiments that revealed eating more protein than the daily recommended amount can help people lose fat while maintaining lean body mass (like muscle). According to a University of Nebraska study, this is especially crucial when combining a high protein diet with a lower calorie consumption because low-calorie diets have a tendency to cause a gradual loss of fat-free muscle
✅ It helps to improve the appearance of hair, skin and nails
Keratin, one of the most well-known proteins created by the body, is composed of amino acids like cysteine (opens in new tab). Famously, keratin is one of the essential components of nutritional supplements that support healthy skin, hair, and nails. Yet, eating more protein-rich foods might promote the creation of amino acids because the body also creates them.
The Jeju National University Hospital in Korea conducted a meta-analysis of randomised controlled trials to disprove the theory that a high protein diet increases the incidence of skeletal problems such bone fractures and osteoporosis. When compared to research participants on a reduced protein diet, those who consumed more protein did not have a higher risk of getting either ailment.
In fact, the study found that eating a diet with less protein can lead to nutritional deficiencies. These included ailments that had an impact on the hair, skin, and nails.
✅ It can help stave off obesity-related diseases
Following a high protein diet may be very useful in preventing type 2 diabetes and several cardiovascular problems in obese people.
24 obese men and women with prediabetes were evaluated in a University of Tennessee Health Science Center study over a six-month period. They discovered that those on a high-protein diet had a better likelihood of remission from prediabetes than those on a high-carbohydrate diet. Incretins, which control the body’s insulin levels, improved in the participants’ bodies as well as their cardiovascular risk factors.
Also, they discovered evidence from participant ghrelin data showing a high-protein diet can suppress hunger more potently than a high-carbohydrate diet.
✅ The high protein diet can keep you feeling full through the day
For those who must go without food for extended periods of time, the high protein diet is ideal. Studies have shown that eating a high-protein meal, such as overnight oats(opens in new tab), in the morning increases your likelihood of feeling satiated for longer. This is because protein raises levels of peptide YY, a hormone that keeps you feeling full, and lowers levels of the hunger hormone ghrelin in the body, according to a 2004 study(opens in new tab).
A diet rich in protein is not restrictive if your objective is not weight loss. To make sure you’re following the plan, you don’t need to spend a lot of time organizing your meals for the week. Just make sure you prioritize purchasing protein-rich foods when you go grocery shopping and when you are out and about.
Cons of a high protein diet
❌ It restricts carbohydrate intake
A traditional high-protein weight-loss diet will probably promote certain aspects of a low-carbohydrate diet as well. According to Dr. Mason, our nutritionist, this definitely has drawbacks. “Some high-protein diets severely limit carbohydrate intake, which may lead to nutrient shortages or a lack of fiber. As a result, issues including poor breath, headaches, and constipation may result.
“It is advisable to increase your intake of vitamins and minerals by taking a multivitamin and multimineral supplement when starting any new diet. This will guarantee that you are getting all the essential nutrients you require each day for general health and wellness while also helping to power your body.
❌ The high protein diet can include more red meat
According to Dr. Mason, some high-protein diets had a greater number of foods that may be harmful to our health. “Red meat and full-fat dairy products are some of the foods that are consumed in greater quantities on some high-protein diets. They could raise your risk of developing heart disease “she claims.
❌ Plant-based proteins tend to include fewer micronutrients
It’s crucial to take multivitamin supplements if you’re vegetarian or vegan and consume a lot of protein. Alternative high-protein diets might suggest plant-based proteins like beans, lentils, and other pulses, according to Dr. Mason.
“With these diets, deficiencies in a number of dietary micronutrients, including iron, zinc, copper, magnesium, iodine, and selenium, were discovered in a 2021 report commissioned by HSIS called Back to Basics(opens in new tab). I would emphasize the significance of taking a multivitamin supplement to fill in this potential dietary deficit.
What happens when you eat too much protein?
There are some side-effects of eating too much protein, including:
- Dehydration
- Bad breath
- Constipation
- Diarrhoea
While one 2012 study(opens in new tab) and one 2010 study(opens in new tab) looking at the longer-term consequences of red meat intake found an increased risk of cancer and heart disease as long-term adverse effects of eating too much protein. According to a less definitive study published in IRN Nutrition(opens in new tab), there is also a potential of calcium loss and kidney impairment for people who already have kidney disease.
Yet, according to our expert, “For most healthy people, a high protein diet is not often hazardous, particularly when followed for a short period of time.”
It’s best to first discuss this diet with your doctor if you have any kidney-related disorders.
As a result of the body’s potential difficulty in removing all the waste products of protein metabolism, a high-protein diet may make renal function worse in persons with kidney disease, according to the author.
Nevertheless, a recent 2020 study(opens in new tab) reveals that those without a history of kidney problems can consume reasonably high levels of protein without experiencing any problems.
High protein diet – a nutritionist’s verdict
According to nutritionist Dr. Pam Mason, if you want to reduce weight quickly, it’s worth a shot.
But, she cautions, “if you have renal illness or any other chronic medical issue, talk to your GP first. “Make smart protein choices if you want to stick to a high-protein diet. Lean meat, pork, and low-fat dairy items are all good options. In addition, I’d suggest skinless chicken, fish, beans, other plant proteins, and nuts.”
High Protein Weight Loss Meal Plans
For those who want to lose weight and prefer a high-protein, low-carb approach, the following meal plans have been created. Even though this is a high-protein, low-carb diet, there are a few tiny servings of whole-grain carbohydrate items because the body needs them for optimal health and energy generation. The diet programs are made to give you a well-balanced diet that includes some carbohydrates, a lot of lean protein, and good fats. Also, they contain a lot of fruits and vegetables as well as important vitamins, minerals, vital fats, and fiber.
In order to shed 1-2 lbs (0.5-1 kg) per week, which is a healthy rate of weight loss, the average woman needs about 1500 calories per day. Compared to the rapid weight loss promised by crash diets, a constant rate of weight loss like this is more likely to be sustained over the long term.
For men who would like to follow the plan, the total daily calorie intake should be increased by approximately 500 calories. This can be achieved by adding extra snacks and/or doubling some of the portion sizes, as shown in the example below:
Day 1:
Breakfast
- 1 extra egg = 74
- 1 extra slice of buttered rye toast – 102
Snacks
- Extra 20 almonds = 139
- Double the size of Snack 2 = 157
TOTAL = 472 calories
You can also add snacks from other days of the plan if that works better for you.
The plan should be followed in conjunction with consistent exercise for the best outcomes. Someone who exercises frequently should increase their calorie intake in accordance with the advice provided above. Before making any dietary changes, please speak to a medical expert if you are expecting, nursing, or have any other health issues.
Weight Loss Meal Plans
The plan should be followed in conjunction with consistent exercise for the best outcomes. Someone who exercises frequently should increase their calorie intake in accordance with the advice provided above. Before making any dietary changes, please speak to a medical expert if you are expecting, nursing, or have any other health issues.
Day 1
1533 Calories – 119g Protein – 79g Carbs – 105g Fat
Breakfast: 323 Calories – 21g Protein – 14g Carbs – 20g Fat
| Food Items | Calories |
|---|---|
| 3 Scrambled Eggs | 221 |
| 1 slice Rye Toast, lightly buttered | 102 |
Snack 1: 139 Calories – 5g Protein – 5g Carbs – 12g Fat
| Food Items | Calories |
|---|---|
| 20 Almonds | 139 |
Lunch: 449 Calories – 37g Protein – 19g Carbs – 45g Fat
| Crab, Shrimp (Prawn) & Avocado Salad | Calories |
|---|---|
| 100g (1/2 cup) Crabmeat, 100g (~10 count) Shrimp (Prawn) | 154 |
| An Avocado, 80g (3 cups) Mixed Salad Leaves | 174 |
| Dressing: 1 Tbsp Olive Oil, Lemon Juice, 1/3 Red Chili, finely chopped (optional) | 121 |
Snack 2: 157 Calories – 12g Protein – 14g Carbs – 5g Fat
| Food Items | Calories |
|---|---|
| 2 Oat Crackers, topped with Cottage Cheese & Shrimp (Prawn) | 157 |
Dinner: 331 Calories – 37g Protein – 14g Carbs – 17g Fat
| Fish with Caper Sauce | Calories |
|---|---|
| Cod Fillet | 114 |
| Caper Sauce (1 tbsp Olive Oil, 1 tsp Capers, Chopped Parsley, Lemon Juice) | 129 |
| 80g (1/2 cup) Peas, 100g (1/2 cup) Broccoli | 88 |
Desert: 134 Calories – 7g Protein – 13g Carbs – 6g Fat
| Food Items | Calories |
|---|---|
| 150g (1/2 cup) Whole Unsweetened Yogurt | 124 |
| 2 tbsp Blueberries | 10 |
Day 2
1508 Calories – 100g Protein – 83g Carbs – 88g Fat
Breakfast: 313 Calories – 13g Protein – 25g Carbs – 20g Fat
| Food Items | Calories |
|---|---|
| 150g (1/2 cup) Whole Unsweetened Yogurt | 124 |
| Handful of Raspberries | 29 |
| 30g (1/4 cup, handful) Pistachio Nuts | 160 |
Snack 1: 145 Calories – 6g Protein – 4g Carbs – 12g Fat
| Food Items | Calories |
|---|---|
| 25g (1/4 cup, handful) Pumpkin Seeds | 145 |
Lunch: 552 Calories – 33g Protein – 36g Carbs – 32g Fat
| Salmon & Quinoa Salad | Calories |
|---|---|
| 100g (1/3 fillet, ~3oz) Roasted Salmon, 60g (2 cups) Salad Leaves | 245 |
| 50g (1/3 cup) (dry weight) Quinoa | 187 |
| Dressing: 1 Tbsp Olive Oil, Lemon Juice, Black Pepper | 120 |
Snack 2: 78 Calories – 2g Protein – 7g Carbs – 5g Fat
| Food Items | Calories |
|---|---|
| 1 tbsp Hummus, Carrot Sticks | 78 |
Dinner: 420 Calories – 46g Protein – 11g Carbs – 19g Fat
| Beef & Vegetable Stir-Fry | Calories |
|---|---|
| 100g Fillet Steak, in strips | 220 |
| 200g (1 cup) Mixed Vegetables (Onion, Bean Sprouts, Baby Corn, Broccoli etc.) | 70 |
| 1 tbsp Coconut Oil, Chillies, Garlic, Ginger | 130 |
Day 3
1460 Calories – 94g Protein – 80g Carbs – 106g Fat
Breakfast: 356 Calories – 26g Protein – 31g Carbs – 15g Fat
| Food Items | Calories |
|---|---|
| 2 Boiled Eggs | 154 |
| 50g (2oz) Smoked Salmon, 5 Asparagus Spears | 106 |
| A Pear | 96 |
Snack 1: 138 Calories – 5g Protein – 8g Carbs – 11g Fat
| Food Items | Calories |
|---|---|
| 25g (1/5cup, handful) Cashew Nuts | 138 |
Lunch: 523 Calories – 22g Protein – 23g Carbs – 57g Fat
| Mozzarella, Tomato & Avocado Salad | Calories |
|---|---|
| 120g (1 cup) Buffalo Mozzarella | 340 |
| 1 Large Tomato, 1 Avocado | 169 |
| Dressing: Balsamic Vinegar, Basil, Black Pepper | 14 |
Dinner: 395 Calories – 40g Protein – 12g Carbs – 21g Fat
| Salmon & Vegetables | Calories |
|---|---|
| 150g (5 ounces) Salmon Fillet, baked with 1 tbsp Olive Oil, Garlic & Lemon | 307 |
| 100g (1/2 cup) Broccoli | 36 |
| 80g (1/2 cup) Peas | 52 |
Evening Snack: 48 Calories – 1g Protein – 6g Carbs – 2g Fat
| Food Items | Calories |
|---|---|
| A glass of warm Almond Milk | 48 |
Day 4
1444 Calories – 97g Protein – 85g Carbs – 91g Fat
Breakfast: 338 Calories – 9g Protein – 42g Carbs – 15g Fat
| Almond, Banana & Blueberry Smoothie | Calories |
|---|---|
| 1 Banana, 100g (3/4 cup) Blueberries | 157 |
| 3 tbsp Ground Almonds | 145 |
| 150ml (1/2 cup) Almond Milk | 36 |
Snack 1: 38 Calories – 1g Protein – 9g Carbs – 0g Fat
| Food Items | Calories |
|---|---|
| A Peach | 38 |
Lunch: 461 Calories – 50g Protein – 16g Carbs – 31g Fat
| Chicken & Avocado Salad | Calories |
|---|---|
| 150g (5 ounces) Cooked Chicken Breast | 294 |
| 1/2 Avocado, 10g Pine Nuts | 134 |
| Salad Leaves, a few Cherry Tomatoes, Lemon Juice | 33 |
Snack 2: 139 Calories – 5g Protein – 5g Carbs – 12g Fat
| Food Items | Calories |
|---|---|
| 20 Almonds | 139 |
Dinner: 468 Calories – 32g Protein – 13g Carbs – 33g Fat
| Butternut Squash & Feta Frittata | Calories |
|---|---|
| 3 Eggs | 221 |
| 75g (1 cup cubes) Butternut Squash, roasted in 1 tbsp Olive Oil | 149 |
| 50g (1/3 cup) Reduced-fat Feta Cheese | 89 |
| Green Salad | 9 |
Day 5
1435 Calories – 92g Protein – 86g Carbs – 82g Fat
Breakfast: 391 Calories – 12g Protein – 35g Carbs – 22g Fat
| Food Items | Calories |
|---|---|
| 150g (1/2 cup) Greek Yogurt | 188 |
| 200g (1.25 cups cubed) Melon, 100g (3/4 cup) Raspberries | 116 |
| 15g (1/6cup, handful) Pumpkin Seeds | 87 |
Snack 1: 100 Calories – 2g Protein – 2g Carbs – 10g Fat
| Food Items | Calories |
|---|---|
| 3 Brazil Nuts | 100 |
Lunch: 510 Calories – 44g Protein – 18g Carbs – 29g Fat
| Tuna Nicoise Salad | Calories |
|---|---|
| 135g (1 cup) Tuna in Brine | 142 |
| 1 Boiled Egg, 4 Baby New Potatoes, 80g (2/3 cup) Green Beans, 5 Cherry Tomatoes, 5 Black Olives | 248 |
| 1 Tbsp Olive Oil, Lemon Juice | 120 |
Snack 2: 69 Calories – 2g Protein – 17g Carbs – 0g Fat
| Food Items | Calories |
|---|---|
| Large Slice of Melon | 69 |
Dinner: 310 Calories – 31g Protein – 9g Carbs – 17g Fat
| Food Items | Calories |
|---|---|
| Grilled Chicken Breast | 142 |
| 85g (1/3 cup) Broccoli, 85g (1/3 cup) Spinach | 49 |
| 1 tbsp Olive Oil | 119 |
Evening Snack: 55 Calories – 1g Protein – 5g Carbs – 4g Fat
| Food Items | Calories |
|---|---|
| 3 Small Squares (approx. 40g) 70% Dark Chocolate | 55 |
Day 6
1438 Calories – 106g Protein – 94g Carbs – 69g Fat
Breakfast: 464 Calories – 21g Protein – 13g Carbs – 35g Fat
| Almond Pancakes | Calories |
|---|---|
| 50g (1/2 cup) Ground Almonds, 1 Beaten egg, mixed and made into pancakes | 396 |
| 50g (1/3 cup) Berries | 27 |
| 2 tbsp Whole Unsweetened Yogurt | 41 |
Snack 1: 139 Calories – 5g Protein – 5g Carbs – 12g Fat
| Food Items | Calories |
|---|---|
| 20 Almonds | 139 |
Lunch: 342 Calories – 35g Protein – 35g Carbs – 4g Fat
| Open Turkey Sandwiches | Calories |
|---|---|
| 125g (5 ounces) Cooked Turkey Breast | 154 |
| 5 Cherry Tomatoes, Cucumber Slices, 1 tsp Mustard | 22 |
| 2 Slices Rye Bread | 166 |
Snack 2: 69 Calories – 10g Protein – 1g Carbs – 1g Fat
| Food Items | Calories |
|---|---|
| 1 Slice of Turkey, Cherry Tomatoes | 69 |
Dinner: 424 Calories – 35g Protein – 36g Carbs – 16g Fat
| Shrimp (Prawn), Spinach & Lentil Curry | Calories |
|---|---|
| 150g (15 count) Tiger Prawns | 87 |
| 50g (1/4cup uncooked) Red Lentils, 100g (1/2 cup) Spinach, 1/2 Onion | 211 |
| 1 tbsp Olive Oil, Garlic, Chilli | 126 |
Day 7
1524 Calories – 112g Protein – 49g Carbs – 98g Fat
Breakfast: 427 Calories – 43g Protein – 8g Carbs – 26g Fat
| Smoked Salmon & Scrambled Eggs | Calories |
|---|---|
| 3 Scrambled Eggs | 221 |
| 100g (3.5 oz) Smoked Salmon | 170 |
| Grilled Tomatoes | 36 |
Snack 1: 116 Calories – 5g Protein – 3g Carbs – 9g Fat
| Food Items | Calories |
|---|---|
| 20g Pumpkin Seeds | 116 |
Lunch: 477 Calories – 38g Protein – 19g Carbs – 28g Fat
| Chicken & Cannellini Bean Salad | Calories |
|---|---|
| 100g (2/3 cup) Cannellini Beans, cooked | 91 |
| 100g (3.5 ounces) Chicken Breast, cooked | 165 |
| 1 tbsp Olive Oil, Cherry Tomatoes, Black Olives, Parsley | 221 |
Snack 2: 20 Calories – 0g Protein – 5g Carbs – 0g Fat
| Food Items | Calories |
|---|---|
| Tangerine (Mandarin) | 20 |
Dinner: 484 Calories – 26g Protein – 14g Carbs – 35g Fat
| Tofu, Cashew & Vegetable Stir-Fry | Calories |
|---|---|
| 150g (5ounces) Tofu | 183 |
| 2 Spring Onions, 1 Eggplant, Broccoli | 55 |
| 20g Cashew Nuts, 1 tbsp Coconut Oil, Soy Sauce | 246 |
Health Benefits Of Protein
1. Reduces Appetite and Hunger Levels
Your body responds to the three macronutrients—fats, carbohydrates, and protein—in various ways.
Protein is by far the most filling, according to studies. With less food, it makes you feel more satisfied.
This is partially brought on by the fact that protein lowers ghrelin, the hunger hormone. A hormone that makes you feel full, peptide YY, is also increased by it.
These effects on hunger can be strong. In one study, without purposefully restricting anything, increasing protein consumption from 15% to 30% of calories caused overweight women to consume 441 fewer calories daily.
Take into account substituting part of your carbs and lipids with protein if you need to lose weight or belly fat. Making your portion of potatoes or rice smaller and include a few more bites of meat or fish can suffice.
SUMMARY A
high-protein diet reduces hunger, helping you eat fewer calories. This is
caused by the improved function of weight-regulating hormones.
2. Increases Muscle Mass and Strength
Your muscles’ primary building material is protein.
Hence, consuming enough protein will help you keep your muscle mass and encourage muscular growth when you engage in strength exercise.
Protein consumption has been linked to an increase in muscle mass and strength, according to a number of studies.
Be sure to consume adequate protein if you exercise regularly, lift weights, or are attempting to build muscle.
Maintaining a high protein intake can also assist stop muscle loss when losing weight.
SUMMARY Muscle
is made primarily of protein. High protein intake can help you gain muscle mass
and strength while reducing muscle loss during weight loss.
3. Good for Your Bones
The belief that protein, especially animal protein, is hazardous for your bones is a persistent urban legend.
This is based on the theory that protein raises the body’s acid load, which causes calcium to start evaporating from your bones in an effort to balance the acid.
Nonetheless, the majority of extensive research indicates that protein, including animal protein, offers significant advantages for bone health.
Individuals who consume more protein have a lower risk of osteoporosis and fractures and tend to maintain their bone mass better as they age.
Women, who have a higher than average risk of osteoporosis after menopause, should pay particular attention to this. A simple strategy to help stop that from happening is to eat lots of protein and keep active.
SUMMARY People
who eat more protein tend to have better bone health and a much lower risk of
osteoporosis and fractures as they get older.
4. Reduces Cravings and Desire for Late-Night Snacking
Normal hunger is distinct from a food craving.
Your brain also need fuel and nutrition because it needs to feel rewarded.
Yet, cravings can be exceedingly difficult to suppress. Maybe preventing them from happening in the first place would be the best way to deal with them.
Increasing your protein intake is one of the best preventative strategies.
In one research of obese individuals, adding 25% more protein to the diet decreased cravings by 60% and the need to snack at night by 50%.
Similarly, having a high-protein breakfast reduced cravings and late-night snacking in a study of overweight adolescent girls.
Dopamine, one of the primary brain chemicals implicated in cravings and addiction, may have a role in mediating this.
SUMMARY Eating
more protein may reduce cravings and desire for late-night snacking. Merely
having a high-protein breakfast may have a powerful effect.
5. Boosts Metabolism and Increases Fat Burning
You can temporarily increase your metabolism by eating.
This is due to the fact that your body needs calories to digest and utilize the nutrients in meals. Thermic impact of food is the name for this (TEF).
Yet not all foods are created equal in this sense. In actuality, protein has a thermic effect that is substantially larger than that of fat or carbohydrates (20-35% vs. 5-15%).
It has been demonstrated that eating a lot of protein considerably speeds up metabolism and increases calorie expenditure. This may result in an additional 80–100 daily calories burnt.
In fact, according to some studies, you can burn even more. A high-protein group in one study consumed 260 more calories daily than a low-protein group. That equates to daily moderate-intensity exercise for an hour.
SUMMARY
High protein intake may boost your metabolism
significantly, helping you burn more calories throughout the day.