If you want to lose weight, the worst thing you can do is to starve yourself.
In fact, there are certain nutrients that can actually boost weight loss, so there is no need to go through starvation and deprivation of food.
Here, we look into the amount of protein needed to lose weight, including examples of high protein diets and ways for you to achieve your daily needs for this particular nutrient.
Can a High Protein Diet Help You Lose Weight?
Some weight loss diets require practitioners to eat less or to count calories.
However, this should not always be the case since researchers have discovered that eating more of a specific type of food can increase your chances of losing weight.
For instance, consuming more protein supports fat loss in a natural and safe way. By eating more protein-rich foods, you can significantly reduce body fat and have a higher percentage of muscle mass, as compared to what some dieters can get from a minimal amount of protein from their diet.
A study to back up this claim involved overweight individuals who underwent a 31-day high protein diet, specifically twice or thrice the recommended daily amount of this nutrient.
After the study period, it was observed that everyone lost more body fat because of higher protein intake. Up to 70 percent of the total weight they have lost was credited to the effects of protein.
On the other hand, only 41 percent of weight loss was observed among those who consumed the recommended daily amount of protein.
Thus, this study revealed the fact that consumption of protein – and a good amount of it – can help increase weight loss while repairing and building healthier muscle after working out.
This means, if you have more muscles, your body will also be able to burn more calories even when you are at rest.
How Much Protein Do You Need Per Day?
After learning more about the effects of protein for your body and metabolism, you are probably wondering how much protein is needed to lose weight.
To determine the amount of this nutrient essential for weight loss, you simply need to multiply your body weight by 0.36 for the RDA of protein in grams.
Next, double this figure, which should give you the estimate amount of protein for you to take.
To give you a clearer idea on this, a person weighing 150 pounds will need to consume at least 110 grams (or more) of protein each day to lose weight.
However, the amount should be increased for individuals who have special needs, such as the elderly, athletes, breastfeeding or pregnant women.
Words of caution, though, if you are increasing your protein intake, make sure to cut back on fat and carbs.
The most important thing is that you eat more protein, as long as you do not go beyond the required number of calories for your particular condition or age.
Otherwise, you may be up for weight gain if you eat too much protein, along with fats and carbs.
Examples of High Protein Foods/ Diets to Lose Weight
Now that you know more about the effects of protein to your body, it may be worth looking into some high protein diets that can maximize your chances of losing weight. These include the following:
1. Biggest Loser Diet
This diet comprises of 30 percent protein in your diet, which is intended to help you shed excess pounds while keeping your muscles, cells and tissues healthier.
According to this diet plan, you should be able to get the results you want for your body by eating a variety of foods that are higher in protein including whole grains, vegetables, fruits and lean meat.
Ideally, you need to consume up to three servings of high quality protein daily.
2. Weight Watchers Diet
The amount of protein required for this diet is less than what is recommended in the Biggest Loser Diet.
If you wish to follow the Weight Watchers Diet, you need to take in up to 26 percent of protein in your daily diet.
What’s more, there is no problem with consuming any food items you want, but be sure to maintain the daily PointsPlus target to achieve your desired weight.
It is worth noting that there are factors involved in the PointsPlus Target in this diet such as age, height, weight and gender. The types of food that you should consume, according to this diet, include protein-rich and low-fat meals.
3. Atkins Diet
A little higher in protein requirement than the Weight Watchers Diet, the Atkins Diet includes 29 percent protein in your diet. Moreover, you need to go easy on the carb content to lose weight.
Typical menu featured in the Atkins Diet include ham, grilled chicken and salmon for the main meals in a day. As for snack suggestions, you are free to eat a roasted turkey sandwich or similar types of lean meat to cut back your weight.
4. South Beach Diet
If you are looking to slim down without feeling deprived of food, then you may consider following the South Beach Diet.
For this weight loss plan, you need to reduce your carbs intake while increasing your consumption of protein, as well as “good” fats. The diet is made up of 30 percent good quality protein.
Other high protein diets that have similar ideals include the Eco-Atkins Diet, Abs Diet Plan and the Zone Diet.
How to Meet Your Daily Protein Quota
So, how exactly can you meet your body’s need for protein? What you can do is to consume foods that are higher in protein as these give you a feeling of fullness for longer hours.
You will hardly feel intense craving that can throw your weight loss plans off balance. Along the way, your muscles will become stronger and healthier because of protein.
There are several types of food that you can eat to meet your protein quota daily.
These include about 6 ounces of porterhouse steak (from grass-fed beef), salmon, skinless chicken and turkey. The same holds true for milk, cottage cheese and yogurt, which are also rich sources of calcium and phosphorus.
Red meat options for weight loss are pork, lamb, veal and beef (lean meat). Just be sure to avoid processed meats and go easy on consuming eggs to prevent weight gain.