High Protein Diet For Women’s Weight Loss

What Is Protein And Why Is It Important

High Protein Diet Plan for Weight Loss

Protein is one of the three macronutrients, along with carbs and fat.

In your body, it performs the following roles:

  • Repair and maintenance: Protein is the main component of your muscles, bones, skin and hair. These tissues are continuously repaired and replaced with new protein.
  • Hormones: Chemical messenger proteins allow cells and organs in your body to communicate with each other.
  • Enzymes: Most enzymes are proteins, and the thousands of chemical reactions that take place throughout your body are driven by them.
  • Transportation and storage: Some proteins help deliver important molecules where theyre needed. For example, the protein hemoglobin carries oxygen to your bodys cells.

Protein is made up of smaller units known as amino acids.

Of the 22 amino acids, 9 are considered essential, meaning they must be consumed in food because your body cant make them.

Importantly, some foods provide better protein than others based on their amino acid profile.

Generally speaking, animal products are considered complete protein because they contain all the essential amino acids in the optimal amounts that your body needs. These include eggs, dairy, meat, fish and poultry.

Vegetable proteins dont provide adequate amounts of every essential amino acid but can be combined with other plant sources to make complete protein. Beans, legumes, grains, soy, nuts and seeds are examples of high-protein plant foods.

What Protein Won’t Do For You

It has been suggested that protein rich foods are basically negative energy foods and that by digesting protein you are actually burning fat stores. Although there is a grain of truth to this, it doesnt quite make sense.

Higher protein diets can be confused with fat burning because you feel fuller for longer. This means its easier to reduce your overall food intake which does in fact burn fat.

There is also a difference between good sources of protein and not so good sources of protein. According to the CSIRO Diet Score report Australians overall consume far too much protein through junk food, which means the overall energy intake is too high.

If your protein comes in the shape of a burger served with fries and a sugar-sweetened soft drink or a meat pie with a liberal serving of tomato sauce, youre likely watering out the wholesome effects of the protein.

So, if youre on a weight loss diet, where should you get your protein?

Tips To Follow A High

  • Add at least one high protein source in each meal to meet your daily nutrition goals. Make it a habit to eat your proteins before carbs in every meal, as proteins are satiating and minimise sugar and insulin spikes. You can start your day with a protein-rich breakfast and thus reduce the number of calories in subsequent meals.
  • Opt for protein-rich snacks like roasted nuts, peanuts, channa or seeds with fruits. Cheese or cottage cheese and yoghurt are options too. Add your favourite fruits to yoghurt with some nuts and seeds to make it extra delicious and nutritious.
  • Try experimenting with meals, like combining cereals with pulses for essential amino acids or cereals with millets to optimise protein.
  • Keep a food journal to track the quantity and quality of your proteins.

NOTE:You must consult a professional before starting a high-protein diet to prevent any complications. Those with underlying medical problems, especially those related to kidneys, should see a doctor

Must Read:Things You Should Avoid To Lose Weight

You May Like: Chf Diet And Fluid Restriction

What Foods Are Fiber And Protein

The academy of nutrition and dietetics recommends consuming about 24 grams of fiber for women and nearly 38 grams of fiber for men. However, most Americans are getting about half of their daily recommended amount of fiber.

Including fiber in your diet is an easy way to increase your fiber intake to get your recommended daily amount.

Foods Rich in Fiber:

  • Bok choy

How Does A High Protein Diet Help You Lose Weight

Protein For Weight Loss: Does It Help You Lose More Weight?

Protein foods help you lose fat and build lean muscle mass. How so? Protein is hard for us to digest, so when we eat it, we burn more calories and feel fuller for longer, which makes it easier to eat less in a day. Studies show that high protein diets increases thermogenesis and satiety and leads to a reduced subsequent energy intake.

Don’t Miss: Diet For Flat Stomach And Big Booty

Why Eat Fiber And Protein Together

Eating these two nutrients together will help to reduce your cravings for lake nigh snaking and help you feel full longer. In addition, a diet high in fiber and protein can also help one to lose weight. Again, this is in large part due to reduced cravings.

These two vital nutrients also promote longevity, as protein helps to reduce age-related muscle deterioration. In addition, fiber promotes gut health because your body cannot digest it. Once in the colon, fiber feeds friendly bacteria that support our bodies health.

How Much Protein Should I Eat A Day

Clinical nutrition recommendations suggest a protein intake of 0.6 to 0.8 grams of protein per kilogram of body weight . This would equal out to roughly 40 to 55 grams of protein a day for a 150-pound adult.

Another way to consider protein needs is by looking at macro balance. The US Dietary Guidelines suggest protein intake should make up 10% to 35% of your daily calories. And on a 2,000 calorie diet, this will equal out to 50 to 175 grams of protein a day – quite a large range!

It is important to note that the recommended daily 0.8 g kg typically skews towards the minimum amount you should be eating. And 50 grams of protein a day might not be adequate in maintaining lean mass, building muscle, and promoting better body composition in some – especially active individuals and older adults.

In reality, protein needs are not as directly related to calorie intake or total body weight as they are to the amount of lean mass you have and how much you use your muscles.

Don’t Miss: High Protein Diet Recipes For Weight Loss

Protein Payout: 3 Oz 73 Calories 16 G Protein

Tuna or to-not? That is the question. As a primo source of protein and docosahexaenoic acid , canned light tuna is one of the best and most affordable fish for weight loss, especially from your belly! One study in the Journal of Lipid Research showed that omega 3 fatty acid supplementation had the profound ability to turn off abdominal fat genes. And while you’ll find two types of fatty acids in cold water fish and fish oilsDHA and eicosapentaenoic acid researchers say DHA can be 40 to 70 percent more effective than EPA at down-regulating fat genes in the abdomen, preventing belly fat cells from expanding in size. But what about the mercury? Mercury levels in tuna vary by species generally speaking, the larger and leaner the fish, the higher the mercury level. Bluefin and albacore rank among the most toxic, according to a study in Biology Letters. But canned chunk light tuna, harvested from the smallest fish, is considered a “low mercury fish” and canand should!be enjoyed two to three times a week , according to the FDA’s most recent guidelines.

The Daily 1200 Calorie High Protein Meal Ideas:

High Protein Diet Plan For Weight Loss Success

Breakfast:

373 calories, 52 g protein, 31 g carbs, 0 g fat

  • 1 cup Egg whites,
  • 1 ounce low fat mozzarella cheese, or fat free cheese
  • 1 cup Plain Greek nonfat yogurt
  • fruit

328 calories, 51 g protein, 21 g carbs, 5 g fat

Dinner:

240 calories, 23 g protein, 10 g carbs, 9 g fat

  • 4 ounces 93% Ground turkey,
  • About 2 cups of a variety of cooked vegetables
  • A low calorie pasta But I also like the Liviva Brand. I do not like the brand Magic Noodles. If you dont have low calorie pasta, sub for spiralized zucchini or spaghetti squash!

Dessert!

210 calories, 27 g protein, 19 g carbs, 2 g fat

  • Protein ice cream!! I look forward to this after dinner so much! To keep the macros and calories similar to mine, aim for a protein powder that is close to 100 calories per scoop. I used ISOProtein Heres a recipe for strawberry protein ice cream, but I subbed vanilla almond milk for this meal plan.
  • I do have a day on the plan that I used peanut butter powder. I love it for a low calorie way to eat peanut butter!

You May Like: Need Diet Pills That Really Work

Our High Protein Foods List For Weight Loss

We’ve broken our list of high-protein, low-fat foods into categories:

  • produce
  • dairy
  • nuts and seeds

Whether you’re a fan of fish, can’t deny your love of dairy or stick to a meat-free meal plan, we’ve got the best options for your waistline.

Read on to get in the know and be sure to pick a few of our suggestions up next time you head to the grocery store.

How Much Protein Do I Need To Lose Weight

EMMIE SATRAZEMIS, RD, CSSD August 4, 2020

When it comes to weight loss there is one macro the resigns supreme – protein! In fact, outside of calorie control, eating more protein is one of the best dietary approaches to losing body fat. However, the exact amount of protein you need is often hotly debated and can differ from one person to the next.

Heres the breakdown on this popular diet-friendly macro and expert advice on what your optimal daily protein intake should be.

Also Check: Is Yogurt Good For Low Carb Diet

Protein Payout: 4 Oz 124 Calories 24 G Protein

A longtime enemy of doctors and dieters, pork has been coming around as a healthier alternative of late as long as you choose the right cut. Your best bet is pork tenderloin: A University of Wisconsin Study found that a three-ounce serving of pork tenderloin has slightly less fat than a skinless chicken breast. It has 24 grams of protein per serving and 83 milligrams of waist-whittling choline . In a study published in the journal Nutrients, scientists asked 144 overweight people to eat a diet rich in fresh lean pork. After three months, the group saw a significant reduction in waist size, BMI and belly fat, with no reduction in muscle mass! They speculate that the amino acid profile of pork protein may contribute to greater fat burning.

Nutracelle Nutralean Whey Protein Powder

High Protein Diet Plan For Muscle Gain Female

This Nutralean combination may be preferable if youre seeking a protein powder that will keep you fuller for longer. It contains prebiotic fiber, which keeps you full and is suitable for your gut flora. People following the paleo and keto diets can eat this mix because it is low-carb. It tastes well in any form and may be blended into smoothies or added to meals.

Recommended Reading: Weight Gain And Muscle Gain Diet

Protein Payout: 3 Oz 77 Calories 16 G Protein

You already knew fish was rich in protein but you might be surprised to learn that halibut tops fiber-rich oatmeal and vegetables in the satiety department. The Satiety Index of Common Foods, an Australian study published in the European Journal of Clinical Nutrition, ranks it the number two most filling foodbested only by boiled potatoes for its fullness factor. A separate Australian study that compared the satiety of different animal proteins found a nutritionally similar white fish to be significantly more satiating than beef and chicken satiety following the white fish meal also declined at a much slower rate. Study authors attribute the filling factor of white fish like halibut to its impressive protein content and influence on serotonin, one of the key hormones responsible for appetite signals. Just make sure you avoid tilapia.

What Are The Drawbacks

Too much protein can put strain on your kidneys. Cutting out too many carbohydrates can mean you dont get enough fibre and/ or vitamins and minerals.

High protein foods can be high in fat so some doctors argue a high-protein diet could be bad for your heart and cholesterol levels.

It might be hard for vegetarians to find enough different foods to eat.

Read Also: The 7 Day Belly Melt Diet

How Much Protein Should You Eat Every Day

The optimal amount of protein to consume per day is somewhat controversial.

Based on the DRI of 0.36 grams of protein per pound of body weight, or 0.8 grams per kilogram, a 150-pound person would need about 54 grams per day.

While this may be enough to prevent outright protein deficiency, many experts believe this is too low for optimal health, including maintaining muscle mass .

In fact, studies have shown that older adults, in particular, require more protein than the DRI, concluding that 0.6 grams of protein per pound, or 1.3 grams per kilogram, may help prevent age-related muscle loss .

Furthermore, diets providing up to double the DRI at 0.75 grams of protein per pound, or 1.6 grams per kilogram, have been found to boost weight and fat loss, improve body composition and protect muscle during weight loss .

However, increasing your protein intake beyond this amount doesnt seem to provide additional benefits.

One study showed men who consumed 0.75 grams of protein per pound, or 1.6 grams per kilogram, lost slightly more fat and had similar gains in muscle, compared to the group that consumed 1.1 grams per pound, or 2.4 grams per kilogram .

A high-protein diet for weight loss and overall health should provide about 0.60.75 grams of protein per pound of body weight, or 1.21.6 grams per kilogram, and 2030% of your calories per day.

For the 150-pound person, this provides a broad range of about 82110 grams of protein daily, depending on calorie intake.

Benefits Of A High Protein Diet For Weight Loss

High Protein Salad – Weight Loss Diet for Women – New Recipe Uploaded

According to research, increasing your protein consumption can significantly affect your appetite, metabolism, weight, and body composition.

Let us look at the benefits of a high protein diet for weight loss:

  • Promotes Satiety:

    More protein in your diet may help to reduce your hunger and appetite for several hours after you eat. A high protein diet reduces the hunger hormone called ghrelin while increasing appetite-suppressing hormones. This could limit binge eating.

  • Enhances Metabolic Rate:

    A higher protein intake burns more calories as your metabolic rate increases by 20-35 % to digest protein than just 5-15 % for carbohydrates or fat digestion.

  • Helps Balance Body Composition:

    When you eat fewer calories, your metabolism slows down, partly because of decreased muscle mass. Meanwhile, eating more protein might help prevent muscle loss and maintain a healthy metabolic rate. Hence, a high protein diet aids in fat loss while preserving muscle mass, thus maintaining healthy body composition.

  • Increases Muscle Mass:

    Studies show that combining a high protein diet with resistance exercises enhances muscle size and strength, thus improving your muscle mass. This is essential to protect your bones.

  • Helps Manage Blood Sugar Levels:

    When you combine protein with carbohydrate-rich foods, it slows down the absorption of sugar into the bloodstream. This may help keep your blood sugar levels from fluctuating while preventing future cravings.

  • You May Like: Sample Menu 1500 Calorie Diet

    What Is A High

    Both the safety and efficacy of HP WL diets have been questioned, particularly in combination with low-carbohydrate advice. Low-carbohydrate or very low-carbohydrate diets are described as ketogenic diets when carbohydrate intake is reduced to about 20 g/d to invoke dietary ketosis, the production of the ketone bodies. These are -hydroxybutyrate and acetoacetate , and are produced by the liver as an alternative fuel for the brain. The diet mimics aspects of starvation by forcing the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fuelling brain function. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. An elevated level of ketone bodies in the blood produces a state known as ketosis. One such low-carbohydrate diet example is the Atkins dietary revolution. The authors consider that HP, low-carbohydrate diets do not offer much advantage over HP, moderate-carbohydrate diets in terms of appetite control or metabolic advantage and that their own work on gut health supports the notion of maintaining carbohydrate for a healthy gut microflora.

    Protein Aids In Fat Burning

    Why should women eat more protein? To burn fat and build muscle! Eating protein boosts your metabolism. Have you ever heard about NEAT ? Take a look at my post for easy to understand information on increasing your metabolism. It ties in with what I am saying here, and how your body burns fat. Protein has a higher thermic effect than the other macronutrients carbs and fat.

    Don’t Miss: Essential Oil Diet For Weight Loss

    How To Choose Foods With Protein

    When choosing foods for protein, it is important to consider amino acids. There are nine essential amino acids that we need to eat because our bodies cannot make them from other molecules. All animal sources of protein provide these essential components. Plant proteins are mostly not complete, but they can be combined to include all nine.

    For women looking to eat a healthy diet and to consume adequate protein, variety is important. If you get protein from a lot of different types of food, youll hit all the bases and get all the essential amino acids. Some foods that are particularly high in protein, with all essential amino acids, include:

    • Three ounces of skinless chicken 28 grams
    • Three ounces of steak 26 grams
    • Three ounces of turkey 25 grams
    • Three ounces of tuna or salmon 22 grams
    • Three ounces of shrimp 20 grams
    • Six ounces of Greek yogurt 18 grams
    • Four ounces of one percent fat cottage cheese 14 grams
    • One ounce of soy nuts 12 grams

    These are high-protein foods, but nearly all foods have protein. Just one fist-sized serving of broccoli, for instance, has three grams of protein. A one-ounce serving of nuts or seeds has between four and seven grams of protein. Include a variety of meat, poultry, fish, dairy, and plant-based foods to meet your protein needs.

    Stay in Touch

    To follow the best weight loss journeys, success stories and inspirational interviews with the industry's top coaches and specialists. Start changing your life today!

    Related Articles