Lose Fat With This High-Protein Diet For Weight Loss

Lose Fat With This High-Protein Diet For Weight Loss

Want to know the big secret to weight loss?

Eat more protein!

Protein keeps you full, fights off cravings, and helps you build more muscle so you can burn fat. It is so much easier to lose weight when you are eating more protein.

Let’s look at the science. There are only three macronutrients that we can eat: protein, carbohydrates and fat.

more: The Top 14 High Protein Foods To Eat Healthy

Obviously you want to reduce your fat intake since you are trying to burn off fat. And you want to reduce your carbohydrates too so you are able to burn more calories – including fat.

That leaves you just with protein. So if you increase your protein you can now provide yourself with a powerful new weapon to help you defeat fat!

How To Use A High-Protein Diet To Lose Weight

The best sources of protein are those that are low in saturated fat, but high in protein. These include chicken, eggs, nuts, sea food, and soy and low-fat dairy products such as milk or yogurt. Adding protein to your diet is easy. Start off by adding protein to your current meal. If you eat yogurt for breakfast try eating protein rich yogurt or adding yogurt to a protein shake. If you eat Greek salads for lunch, add in some chicken. And if you enjoy a stir-fry after the gym, throw in some lean steak.

high protein diet for weight loss

Keep your meals the same size but reduce the fat and add in more protein. You can even switch up the type of protein you have with each meal.

Perhaps for breakfast you decide to add cottage cheese and nuts to your yogurt. Mix it up to add variety so you do not get bored.

more: 6 Protein Packed Veggies To Include In Your Diet

What Are Good Sources Of Protein?

Here’s a list of great sources of protein in your diet. Try eating more of the below foods and supplements and instantly boost the protein-packed fat-burning power of your natural diet!

Whey protein powder, 1 scoop = 15-23 grams (varies)

Fish, a 3 ounce fillet = 22 grams

Cheese, a 2 ounce slice = 18 grams

Beef, 6 ounces = 38 grams

Chicken breast = 17 grams

Milk, 1 cup = 14 grams

Eggs, 2 large = 12 grams

Pork chops, 5 ounces = 33 grams

Black beans, 1 cup = 15 grams

Tofu, 3 ounces = 6 grams

Peanuts, 1 ounce = 7 grams

Almonds, 1 ounce = 6 grams

more: The Best Foods For Fast Weight Loss

Can You Still Include Carbs In Your Diet?

At the same time be mindful of your carbohydrate intake. You still want to eat carbohydrates so you have enough energy to help you in your workouts.

Some of the best carbohydrates are those that include fiber and have complex carbohydrates to give you long lasting sustainable energy.

more: Can High Protein Diets Help You Lose Weight?

It is best to eat carbohydrates that are whole grains like brown rice, lentil, pasta, barley or oatmeal. Before your workout you should eat fruits like bananas or apples to give you a quick boost.

more: Take The Quiz – Do You Know The Unique Veggies That Burn Abdominal Fat?

And always load up on vegetables with your meal as they are full of fiber and low on carbohydrate calories. Other great carbohydrates to have are those that are also rich in protein like low fat milk, yogurt and beans.

more: 5 Foods More Protein Rich Than Eggs

Can You Still Include Fats In Your Diet?

While it is true that you want to reduce your fat intake, you should not avoid fats all together. You still need to eat some fats to help you continue your normal physiological functions.

more: Is Protein Key For Weight Loss?

Healthy fats to eat include nuts (almonds, pecans, and peanuts), olive oil, avocado and fish. You can mix together whey protein powder with yogurt and peanut butter for a healthy drink that is rich in protein, but still lean in fats and carbohydrates.

Or treat yourself to an avocado for dessert and enjoy the benefits of its delicious taste and healthy fats.

more: 11 Best Protein Power Foods

While dieting can be tricky, it is important to remember one simple golden pearl: Eat more lean protein! You will feel full, have less craving, and build a leaner toner body!

Rajiv M Mallipudi, md, mhs is an internal medicine resident physician, personal trainer, athlete and author. He has over a decade of personal training experience and helped hundreds of clients of all levels achieve their weight loss and fitness goals. This inspired him to work as a clinical researcher at the nationally recognized, Johns Hopkins Hospital Weight Management Center. During medical school he and his classmates created the health and wellness organization, med fit, which provided personal training and nutrition counseling to the medical student body. In his spare time, Dr. Mallipudi enjoys playing ice hockey, dancing, and training for his next bodybuilding and powerlifting competitions. Dr. Mallipudi serves as a contributing writer for the Diet and Fitness sections.

disclaimer: Vixen Daily and its authors may offer health, fitness, nutritional advice but this is designed for educational and informational purposes only. All the information contained on Vixen Daily and its articles is not intended to constitute the practice of medicine. The information provided in articles on Vixen Daily should never be relied on, or used as a substitute or replacement for professional medical advice, diagnosis, or treatment. Vixen Daily and its authors are not responsible for any actions or inaction, safety or liability on a User’s part based on the information that is presented in the Site. If you seek medical advice, speak to a health professional in person about your particular issues.

30 comments… add one
  • londyn February 19, 2018, 5:21 pm

    wow! this high-protein diet can really help me get back on track and take away extra pounds! can’t wait to tell my friends about this one.

  • willow February 16, 2018, 2:31 pm

    it’s true that protein really helps in weight loss. i eat more proteins everyday and try to control on the carbs.

  • melania February 15, 2018, 5:36 am

    a high-protein diet is essential to someone who wants to maintain a good figure and get leaner muscles. this is a good write up i can share to my friends in the gym.

  • mia February 13, 2018, 12:41 pm

    eggs and fish are my favorite protein-rich foods. i specifically have these specially when i need to go to the gym and workout.

  • rosalie February 12, 2018, 7:11 am

    i choose chicken breast and fish over pork and other meat products. i believe this has helped a lot in getting more protein. now, i have healthier and leaner muscles than ever.

  • ximena January 23, 2018, 7:27 pm

    it is nice to know that i can still Include fats in my diet and lose weight.

  • grace September 26, 2017, 12:50 pm

    this is really awesome and effective way to lose weight.

  • debra September 7, 2017, 4:15 pm

    follow this simple guidelines and you’ll achieve your goals

  • florence September 6, 2017, 4:51 pm

    not only does this help in weight loss, it only helps your muscles

  • jillian August 23, 2017, 12:00 am

    i would have to agree! protein is very essential for weight loss.

  • milan August 20, 2017, 7:15 pm

    i have tried and tested this, it sure does help losing those unwanted fats. protein will even help you gain those muscles.

  • silvia August 18, 2017, 11:30 am

    i always go for fish, tofu and nuts.

  • rachel August 16, 2017, 3:22 pm

    i agree, this is very effective for weight loss!

  • angie August 15, 2017, 6:29 am

    i can’t wait to try this. i’ve been hearing advice to up my protein diet

  • angie August 6, 2017, 11:46 pm

    protein is essential in weight loss and building muscles

  • amari July 31, 2017, 11:54 pm

    good stuff! thanks for sharing very good ideas and facts.

  • carly July 30, 2017, 10:45 pm

    protein is indeed very essential in you weight loss diet

  • solenn July 26, 2017, 3:14 pm

    snacking on nuts and eggs for breakfast are my favorite daily source of protein.

  • andrea July 23, 2017, 11:42 pm

    i’ve been on a high protein diet for a couple of years now and i love it!

  • kennedy July 18, 2017, 10:51 pm

    try eating more fish and nuts

  • summer July 17, 2017, 11:34 pm

    i love it! thanks for the article, i always get motivated by your posts

  • rowan July 16, 2017, 4:11 pm

    this definitely mean you only need to eat protein-rich foods. thanks for clarifying that.

  • layla July 13, 2017, 11:40 pm

    awesome diet! this is something i also eat

  • rhea July 10, 2017, 7:01 pm

    my favorite protein source are chicken and salmon.

  • ronalyn July 9, 2017, 1:17 pm

    this is a must-read for everyone hoping to get fit

  • fiona July 7, 2017, 8:25 am

    protein is the best source of energy for me

  • adrienne July 5, 2017, 9:49 pm

    i just love the recipes added here…

  • cassie July 4, 2017, 5:03 pm

    this has been my very secret. i eat lots of protein for more energy that will last me throughout the day.

  • frida July 3, 2017, 5:45 pm

    high protein diet os still the best for weight loss

  • rica June 29, 2017, 1:03 pm

    wow, love these ideas!

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