In this day and age, you will most likely be able to find a handful of different weight loss programs, each of them different in its very own way.
As the ’90s taught us, the importance of a low-carb diet is actually the protein that you take in. Although you may have quit eating hamburger buns, that does not necessarily mean you are on the right path.
Most recently, as calorie-counting has become the method of choice, many women have strayed away from protein-rich foods. That’s because they are under the impression that those foods are high in calories and fat.
This is not the case because although protein foods are high in calories, they are still beneficial to weight loss.
Since protein is not as portable as typical foods, many women prefer to stick with the grab-and-go solutions rather than cooking a meal of fish, lean meats, or beans.
Usually, if protein-rich food is grab-and-go, it is often unhealthy and fried, resulting in poor dieting choices. This explains why 1/3 of females between the ages of 20-40 don’t get the appropriate amount of protein in their nutrition.
Many nutritionists even believe that current dietary guidelines for this vital nutrient are considerably low. Humans are missing out on the potential benefits.
Studies have proven that high protein diets in which 1/4 of the diet consists of lean protein significantly reduce:
✅ blood pressure
✅ bad cholesterol
✅ other health-related issues
High protein for weight loss is also a great way to prevent obesity, diabetes, and osteoporosis.
The Undeniable Power Of Protein
As soon as protein is ingested, the powerful nutrient begins to work in the body.
Since high-protein foods take considerably more effort to digest, metabolize and use, that means that your body will burn more calories while processing them.
Proteins also take much longer to leave the stomach, so you will end up feeling full much sooner and for significantly longer periods.
The cumulative benefits of protein are perfect for anyone attempting to lose weight.
Dieters who increase protein intake to 30% of their daily diet end up consuming 450 fewer calories a day, losing around 11 pounds over 12 weeks without practicing other weight loss methods.
If you are a successful dieter who practices burning and counting calories, then a high-protein diet is the best way to lose fat instead of muscle. This is because your body uses amino acids contained in protein to build lean muscle. Unlike other diets, it makes you stronger, more toned, and burns calories even while not exercising.
This ultimately keeps your metabolism going at top speed at all times, even during periods of inactivity, and you will be able to burn off calories much quicker and easier than before.
High Protein For Weight Loss
Professional dieters recommend consuming between 0.5-1.0 grams of protein per pound of your own body weight.
As an example, that is around 70-140 grams a day for a 140-pound woman.
If you are an extremely active person, you will want to increase your protein intake. If you are simply trying to lose weight, the minimum amount should be fine.
You could also shoot for an average of 100 grams a day if you want to be safe.
Most importantly, you will want to consume enough protein during breakfast to regulate your appetite throughout the day.
It is indispensable to eat plenty of protein in the morning so that you will be energized and burning the unimportant fat tissue and calories right at breakfast.
However, not all proteins are created equal, and some of them possess more benefits than others.
Whole grains, nuts, and veggies are protein-rich foods, but they do not consist of all nine of the essential amino acids that your body requires to create lean muscle.
The foods that do (complete proteins) are most commonly found in many animal foods.
Your best choices will be skinless white chicken, seafood, turkey, low-fat dairy, lean beef, and pork tenderloin. They have only a low amount of fat per serving, and it’s low in calories.
Vegetarians may have to be a little more creative when pursuing a high-protein diet.
Tactics such as pairing incomplete proteins (whole grain bread with peanut butter, beans, and brown rice) can provide necessary nutrients without meat.
The best thing about protein is that it is found in tasty foods, so consuming your daily dose feels more like a pleasure.
Great Options for Protein-To-Go
Since you cannot carry around grilled chicken breast, here are a few portable options to consider when following a high-protein diet:
? Jerky (1 ounce= 9.4 grams of protein)
Beef and turkey flavors make a great snack.
? Roasted Soy Nuts (1/4 cup= 17 grams of protein)
A great alternative to peanuts and cashews.
? Protein Powder (1 scoop= 20-30 grams of protein)
Keep a can of this at work for an immediate protein boost, and you can choose a variety of flavors.
? Energy Bars (1 bar= 10 to 12 grams of protein)
There are many different protein bars on the market, so find the one you like the best. Depending on your dietary goals, energy bars can range from 10-12 grams of protein.
? Hard-Boiled Eggs (1 egg= 6 grams of protein)
Start by cooking a dozen and storing them in the refrigerator. Then, whenever you are in a hurry and looking for a grab-and-go protein snack, just grab an egg. This also makes a great addition to meals, and “Eggland’s Best” offers organic eggs, which have considerably more vitamin E than other brands.
? String Cheese (1 stick= 8 grams of protein)
Purchase string cheese, low-fat (80 calories each), and pair it with crackers and an apple for a delicious, filling snack.
My Final Thoughts
There are many other methods that you can implement during your high-protein diet.
Diets high in protein can contribute to weight loss, and you will be able to burn much more fat than with other weight-loss strategies.
You will have unlimited options when shopping for food and the chance to make tasty treats that are both rich in protein and beneficial to your health.