High protein diets help you lose weight

By Weight Loss Consultant • Related • Filed Under

There has been much controversy in the past as to whether using a diet high in protein can help people lose weight. There have been some studies done recently on this. According to a recent study that was reported in the American Journal of Clinical Nutrition people that increased their protein intake to 30% of their daily calories, lowered their fat intake to 20%, with the remaining calories consisting of simple and complex carbohydrates were less hungry, satisfied longer, and lost weight easier when combined with a simple exercise program.

The key here is to factor in proteins that are not extremely high in fat content. 30% may not sound like a lot, however when you try to figure out a daily diet with that much protein, it can be difficult for some people. The way to do this is to learn which foods are high in protein and then construct a diet with enough variety to be easy for anyone to use.

When we think about protein, meats are the first things that come to mind. Meats that are high in protein, but low in fat are chicken, turkey, learn cuts of beef, pork and most fish. Other foods that are high in protein are dairy products such as milk, cheese, low fat yogurt, also eggs, nuts, peanut butter, dried beans, and lentils. Even vegetables and pastas have smaller amounts of protein in them.

I have prepared a sample diet below that is a good example of a high protein diet with lower fat intake. This can be used as a guide and substitute other foods that have the same amounts of protein to give dieters a healthy diet with variety that they can stick to.

Breakfast
2 eggs (boiled or scrambled with low fat margarine): 12 Grams of protein
1 slice bacon: 14 Grams of protein
2 pieces sliced toast: 4 Grams of protein
½ sliced orange, grapefruit, or 3 slices of tomato: 4 Grams of protein
½ cup low fat milk: 8 Grams of protein

Lunch
3 ounces tuna salad : 14 Grams of protein (3 ounces tuna, ½ tsp light mayonnaise, pickles, and onions)
2 slices whole wheat bread: 8 Grams of protein
1 cup sliced vegetables: 2 Grams of protein
8 ounces water, coffee, or unsweetened tea

Dinner
4 ounces lean chicken, fish, pork or beef: 28 Grams of protein (cooked, or pan fried with PAM)
½ baked potato with low fat sour crème or margarine: 4 Grams of protein
1 cup green beans, broccoli, or carrots: 4 Grams of protein

Afternoon and or evening snack
Choose one of the following for each
2 tsp peanut butter with celery: 4 Grams of protein
½ cup cottage cheese with peaches or pineapples: 16 Grams of protein
1 ounce peanuts or mixed nuts: 8 Grams of protein

The diet above is designed to give the dieter over 100 grams of protein per day. As you can see it is a good healthy diet minus high fats and moderate carbohydrates. If followed for a 2 week period of time, with approximately 15 minutes of cardiac exercise which includes walking, jogging, running, or doing some type of aerobic routine, weight loss can be achieved without starving or causing intense hunger and temptation to go off the diet.

This diet is safe for anyone that is not diabetic or has kidney disease. If you have any type of chronic medical condition it is wise to consult with a medical professional before starting any type of diet or routine.

If you are interested in this type of diet, it is recommended that you gradually increase your protein intake daily for a period of seven days before going over to this diet all together. It gives your body time to acclimate to the change in the diet.

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