A high protein diet to lose weight can be beneficial, but are there any hidden costs? Take a look at what medical experts have to say about the pros and cons of the benefits of high protein diet.
High Protein Diet to Lose Weight
- Understand your needs. The average American gets about 16% of their daily calories from protein, which is slightly more than the minimum Recommended Dietary Allowance of 10%. While diets like Atkins advocate consuming as much as 50% protein, most experts suggest sticking to a range of 15 to 35% to have the benefits of high protein diet.
- Feel full. Benefits of High Protein Diet include suppression of appetite so you’re less likely to feel hungry. You may still need other weight loss strategies if you’re dealing with issues like emotional overeating or lack of physical activity.
- Switch your calories. Naturally, you’ll gain weight if you add more protein to your usual fare. Try replacing sugary foods with high protein snacks like roasted chickpeas to use a high protein diet to lose weight.
- Choose wisely. Look for lean protein sources, and limit processed meat. Good options include fish, beans, eggs, low-fat dairy products, and skinless poultry. There are plenty of choices for both vegetarians and meat-eaters to access the benefits of high protein diet.
- Eat vegetables. Aim for at least 7 servings of fresh vegetables and fruits a day. They’re usually high in nutrients and low in calories, and most contain some protein even if you are on a high protein diet to lose weight.
- Drink water. Extra protein can leave you feeling dehydrated. Carry around a water bottle and drink tea. Shoot for at least half of your body weight in ounces in water.
- Spread it out. Your body uses protein more efficiently if you include it in each meal and snack rather than waiting for dinner. Enjoy an omelet or fish sandwich for breakfast. Snack on yogurt and nuts to access the benefits of high protein diet.
- Make lasting changes. To keep weight off by using a high protein diet to lose weight, you’ll need to make lifestyle changes you can maintain for years. A diet with a variety of foods is safer and easier than an extremely high protein regimen.
Other Considerations for a High Protein Diet to Lose Weight
- Take extra care. A little extra protein is safe for most adults, but some conditions require precautions. Protein may aggravate kidney troubles or contribute to osteoporosis.
- Adjust for life changes. There are also times when you may need more protein. That includes pregnancy and old age. Extra protein can slow down muscle loss for seniors as one of the benefits of high protein diet.
- Muscle up. Regardless of your age, protein also helps muscle recovery after vigorous workouts, especially if you lift weights. If you spend a lot of time at the gym, you may need to aim for the upper range and get 20% to 35% of your calories from protein.
- Focus on whole foods. Protein bars are convenient, but many brands have as much sugar as a candy bar. Read the labels, and save them for special occasions like travel as a means to use a high protein diet to lose weight. Quick salads and stir-fries will provide more nutrients almost as quickly when you’re at home.
- Save your money. Manufacturers know that protein is popular now so supermarkets are full of high protein breakfast cereals and peanut butter. If the prices look expensive, rest assured that you can easily meet your protein needs with less expensive foods like eggs and tofu.
- Talk with your doctor. Your doctor can advise you about a high protein diet to lose weight using strategies appropriate for your individual needs. A holistic doctor can look at the full picture assessing all aspects of self that can hold you back, mentally, emotionally, etc.
A balanced diet and daily exercise are still the ideal ways to manage your weight. Foods rich in protein can help you feel full with fewer calories, especially if you choose lean versions, and eat them in combination with complex carbohydrates and healthy fats. If you would like structured support with your nutrition, please schedule a consultation to discuss the benefits of high protein diet.