high protein diet plan

high protein diet plan

Are you looking for a way to lose weight without exercise? Well, you’re not alone. The good news is, the high protein diet will help you to lose weight fast without exercise.

But, you may be asking yourself “Is this diet really good for me?”

So, to answer your question, keep reading and learn more about the popular high protein diet plan.

High Protein Diet for Weight Loss

Researchers have shown that protein satisfies hunger better than fats or carbohydrates. Therefore, eating more protein can help you in your weight loss efforts.

Being well-informed on how protein aids toward your weight loss, as well as the amount of  protein your body needs, and high-quality sources of protein can all help you shed unwanted pounds and lose weight fast.

There are certain types of people, especially athletes and bodybuilders,  who know the health benefits of a high-protein diet.

Generally, these fitness advocates use healthy food guides and other methods to keep in tip-top shape. And, you can experience those same health benefits when you modify your diet to focus on protein.

3 High Protein Weight Loss Benefits

Exactly, how does eating more protein help you lose weight? Below are the top three reasons you can enhance your weight loss efforts by eating a high-protein diet.

#1. Protein For Feeling Fuller Longer

Studies show that protein is without doubt the most filling. It helps you feel more full — with less food.

Proteins boost your sense of satisfaction, and when you include high-protein foods in your meals, you won’t get hungry as quickly after eating. When you feel fuller, you are less likely to overeat or snack later on.

Also, feeling full hours after eating means you won’t reach for other foods that may be higher in calories but lack the steady release of energy your body needs.

Proteins are also broken down more slowly than carbohydrates, which means your blood sugar will not fluctuate as much, and you won’t get cravings for sweets and other high-calorie foods.

#2. High Protein for Muscle Building

It is a well-known fact that a high protein diet is extremely important for muscle building and growth. Muscles like all other forms of body tissues are made up of proteins.

Your muscles need the amino acids in protein to build and become strong. When you have more muscle mass, you burn more calories, as well.

Boost your metabolism by eating protein before and after working out.

This can help your muscles repair faster, decreasing your recovery time and helping you feel strong and healthy.

Having more lean muscle is a fitness goal that will definitely boost your weight loss efforts.

#3. Digesting protein burns more calories.

Proteins are harder for your body to process than carbohydrates or even fats. So, when you eat protein, you actually burn more calories digesting the food in your system. This process is known as thermogenesis.

I researched and found this information about thermogenesis on wiki…

“Depending on whether or not they are initiated through locomotion and intentional movement of the muscles, thermogenic processes can be classified as one of the following:

  • Exercise-associated thermogenesis (EAT)
  • Non-exercise activity thermogenesis (NEAT), energy expended for everything that is not sleeping, eating or sports-like exercise.
  • Diet-induced thermogenesis (DIT)”

If you are trying to lose weight, this is good news, as your body must work harder to digest the more complex proteins than the simpler compounds found in carbohydrates.

When you add more protein to your diet, you can enjoy other benefits, including a healthier heart, brain, and bones.

The amino acids in proteins are necessary for all metabolic functions in your body, so eating plenty of this important macro-nutrient is essential for good health.

How Much Protein Should I Eat?

Determining how much protein you need varies by your gender, age, body size, activity level, and health goals.

The USDA recommends a minimum of 46 grams of protein per day for women and 56 grams of protein per day for men. But, these are the recommended bare minimums your body needs to avoid deficiencies.

These daily minimums are meant for a person of moderate activity level and average weight who is trying to maintain their status.

Daily Protein Intake for Weight Loss & Muscle Growth

If you are trying to lose weight, and especially if you are exercising regularly as a part of that weight loss strategy, then you will want to eat more protein than these minimum levels.

To determine how much protein you need, start with your current body weight. Divide that by two.

  • Very active and trying to build lean muscle while also losing weight? Your answer is equal to the grams of protein you should be aiming to eat each day.
  • Moderately active but trying to lose weight? Multiply that number by 0.75 to determine your daily protein intake in grams.
  • Very active, workout a lot, or in training and weigh 200 pounds, you should eat a maximum of 100 grams of protein per day
  • Weigh 200 pounds and more moderate activity level is more moderate, you should only consume about 75 grams of protein per day .

Don’t Like to Count? Use Other High Protein Dieting Options

Perhaps, you are not the kind of person who likes to count grams. Then, you may want to consider a different approach…

For each meal or more substantial snack you eat, a good rule of thumb for high-protein weight loss is to…

  • eat no more than 30 percent of your calories from protein
  • less than 25 percent from healthy fats
  • and the remainder of your calories should come from carbohydrates.

High-Protein Diet – Your Action Plan for a Healthier Lifestyle!

Based on the goal for a diet, a high protein diet plan can work for people who want to lose weight or gain muscle.

And, now you know this plan will allow you to lose weight without exercising simply by…

Discovering a whole-foods diet that is focused on higher levels of protein for weight loss.

The high protein diet can not only help you lose the extra weight.Also, the diet helps benefit your health in many ways.

This protein diet plan is rich in vegetables, fruits, lean proteins, and healthy fats. And, it is the foundation of a healthy body, no matter your fitness or weight loss goals.

Next, Get Started!

In this post, I covered 3 high protein weight loss benefits. I hope it helped on making the best weight loss plan for you.

But, nothing works until you put it into action. This plan is not for everyone but I believe you can use elements of it to improve your health.

For best results, you may want to consult with a health professional as to your individual needs and how protein fits into your daily energy requirements. – Bob

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