High Protein Diet Weight Loss Results

Protein Significantly Increases Calorie Expenditure

PROTEIN SPARING MODIFIED FAST WEEK 2 | Weight Loss Series Ep. 4 | Sugar Cravings & New Recipe

Anyone who has ever gone on a diet, or been to a dietician, knows that the main focus is creating a caloric deficit. Eating protein is an easy, effortless way to do that because other than the fact that it has a high thermic effect, it also boosts the metabolic rate.

In case you are not fully clear on the term, a bodys metabolic rate is the number of calories it burns during a day even at a state of complete rest such as sleep. It is essentially the energy needed for the body to carry out essential processes for it to stay alive.

The metabolic rate can be increased by several methods like working out or eating certain spices or foods. Maintaining a protein-based diet also helps in pushing the body to burn more calories at rest.

Studies have shown that taking in large amounts of protein, even to an excess, can lead to bump up the number of calories burned to a surprising 260 calories per day. Keep in mind that by excess, I mean consuming a lot of protein to where you surpass your calorie expenditure so that you are operating at a surplus rather than a deficit.

It has been discovered that while affected by a number of factors such as weight, initial metabolic rate, protein intake and a few others, the basic amount of calories that a high protein intake can result in burning, ranges from 80 to a 100 calories, which if true, is impressive.

Protein Payout: 1 Oz 158 Calories 9 G Protein

Dr. Lindsey Duncan, a nutritionist whos worked with Tony Dorsett and Reggie Bush, is a big fan of pumpkin seeds. A handful of raw pepitas or dry roasted pumpkin seeds can give you a natural jolt to power through a workout, he says. Theyre a good source of protein, healthy fats, and fiber, keeping you feeling full and energized longer, and contain manganese, magnesium, phosphorus, and zinc, which provide additional energy support to maximize gym time. Throw them into salads and rice dishes or eat them raw. Looking for more delicious ways to eat pumpkin? Check out these 8 amazing ways to eat pumpkin this fall!

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.

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End Your Day With High Protein & And Build New Muscle

In a seminal overfeeding study67 researchers showed that when excess calories consumed were from protein, they were invested into building new muscle, whereas when they were fat, well, they were stored as fat7 If youre going to be storing anything in your body, wouldnt you prefer it to be anything other than fat?

What Are The Best Times To Drink A Protein Shake

Protein Shake Weight Loss Results

The best time to drink a protein shake is typically within 30 minutes after exercising. This will help your body to recover from exercise and build muscle. Protein shakes can also be consumed between meals to help you feel fuller for longer and reduce your hunger levels.

Now that weve shared some information about protein shakes, lets elaborate more on the 25 best protein shakes for weight loss in 2022:

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High Protein Liquid Diets To Help You Lose Weight

When choosing a high protein liquid diet, there are many options to choose from. The best diet for you will depend on your needs and preferences. Some diets are more stringent than others, while others allow for greater flexibility. Finding a diet that fits your lifestyle and sticks with it long-term is essential.

That being said, here are 10 high-protein liquid diets to help you lose weight:

  • Atkins Diet: The Atkins diet is a very low-carb, high-protein diet. It has been a popular weight loss diet for years. The diets main goal is to keep your body burning through stored fat rather than carbohydrates for energy. By restricting carbs, your body begins to burn fat for fuel, which helps you to lose weight.
  • HCG Diet: The HCG diet is an aggressive diet that helps to cause rapid weight loss of up to 1/2 to 1 pound each day. Its researchers believe that it increases metabolism and fat reduction without causing hunger. HCG stands for Human Chorionic Gonadotropin, an abundant hormone during early pregnancy. How does the HCG diet work?HCG affects the bodys metabolism and causes it to burn unwanted fat for energy. The presence of this hormone in the body may result in a 1/2 to 1 pound fat reduction each day. According to patients, the HCG hormone lessens sensations of hunger.
  • 10 High Protein Liquid Diets

    What Does A Sample Day Of Eating A High

    Here’s an example of what a typical day on a high-protein diet could look like:

    • Breakfast: Two scrambled eggs with spinach and ¼ avocado
    • Mid-morning snack: Part-skim cheese stick
    • Lunch: Salad with a sprinkle of hemp hearts and 6 oz. of grilled chicken
    • Afternoon snack: Plain Greek yogurt with ½ cup of berries
    • Dinner: 6 oz. grilled salmon with roasted or sautéed veggies

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    Wholefood Protein Is The Best Protein

    The 2016 CSIRO Healthy Diet Score report showed that Australians get too much of their protein from junk food.

    As with most food, the unprocessed option is the healthier option. Lean beef, chicken, tuna and white fish are fantastic sources of protein, as are dairy products like milk, yoghurt and cheese. To boost your protein intake, you can get higher protein dairy products where possible, like protein-fortified milk and yoghurt.

    Tofu, nuts and legumes like beans and lentils are also good sources of protein for vegetarians, vegans and others who want to eat less meat. If youre worried about the amount of meat youd be eating on a high protein diet, definitely make sure you incorporate as many vegetarian options as possible.

    How To Follow A High

    Month 1 Keto Results With Strength Training & High Protein Weight Loss Week 155 Keto Transformation

    A high-protein diet is easy to follow and can be customized according to your own food preferences and health-related goals.

    For instance, you may want to follow a low-carb, high-protein diet to keep your blood sugar under control.

    If you avoid milk products, you can follow a dairy-free diet that is rich in protein.

    Even a vegetarian diet can be high in protein if it includes eggs or dairy and plenty of legumes and other plant proteins.

    Here are a few basic guidelines for following a high-protein diet:

    • Keep a food diary: Start a food diary using an app or website that provides protein values for thousands of foods and allows you to set your own calorie and macronutrient goals.
    • Calculate protein needs: To calculate your protein needs, multiply your weight in pounds by 0.60.75 grams, or your weight in kilograms by 1.21.6 grams.
    • Eat at least 2530 grams of protein at meals: Research has shown that consuming a minimum of 25 grams of protein at meals may promote weight loss, muscle maintenance and better overall health .
    • Include both animal and plant proteins in your diet: Eating a combination of both types helps make your diet more nutritious overall.
    • Choose high-quality protein sources: Focus on fresh meats, eggs, dairy and other proteins, rather than processed meats like bacon and lunch meats.
    • Consume well-balanced meals: Balance high-protein foods with vegetables, fruits and other plant foods at every meal.

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    Why Do You Need Protein

    Protein is made up of amino acids, which are the building blocks for nearly every cell in your body. For this reason, protein is considered an essential nutrient and if you dont get enough through food, your body is forced to borrow amino acids from your muscles which can result in a loss of important lean tissue and strength.

    Are There Health Risks Associated With A High

    The mainstream media has been buzzing with anti-protein propaganda over the last few years with claims like a high-protein diet can cause damage to the kidneys and increase the risk of cancer and osteoporosis, but these claims simply arent supported by sound scientific research.

    Research shows that people with pre-existing kidney damage or disfunction should restrict protein intake, but a high-protein diet has never been shown to cause kidney damage.

    Ironically, a high-protein diet has been shown to both lower blood pressure and improve blood glucose control in diabetics, which would decrease the risk of kidney disease, not increase it.

    Claims that a high-protein diet increases the risk of osteoporosis are even stranger, as research directly demonstrates that it helps prevent the condition.

    Another rather disturbing claim that has recently made the rounds is that a high-protein diet increases the risk of cancer and eating meat and cheese regularly is as unhealthy as smoking.

    Well, while such sensationalism works wonders for website hits, its misleading and scientifically bankrupt. To quote Dr. Spencer Nadolsky from Examine.com:

    To even suggest that eating protein is as bad as smoking is pure sensationalism

    A more accurate headline for this study would have been High protein for those between 50 years to 65 years old who have poor diet and lifestyle habits may be associated with increased cancer risk.’

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    How Much Weight Can I Lose On A High

    A high-protein diet can be great for weight loss since it naturally allows you to cut back on other items, like swapping in a salmon dish instead of pasta for dinner, according to Brigitte Zeitlin, a registered dietitian and owner of BZ Nutrition in New York City.

    The amount of weight you may lose, though, will depend on various factors, including age, gender, what your initial diet looks like, and which types of protein youre adding to your diet .

    One thing to keep in mind is that bodies absorb protein better when it comes with some carbohydrates, so pair your proteins with a vegetable or fruit to get the most out of it, says Zeitlin.

    Can I Drink Protein Shakes Every Day

    Pin on Ideal Protein

    Yes, you can drink protein shakes every day as part of a healthy diet and exercise plan. However, it’s important to remember that shakes should not be your only source of nutrition.

    Be sure to eat a variety of whole foods including lean protein, fruits, vegetables, and healthy fats. Drinking protein shakes in addition to eating a healthy diet can help you reach your fitness goals.

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    How Protein Works In Weight Loss

    Basal metabolic rate, diet-induced thermogenesis, and the energy cost from physical activity comprise everyday energy expenditure. Protein helps regulate body weight by promoting satiety, linked to diet-induced thermogenesis. Ghrelin, the hunger hormone, reduces when you are on a high-protein diet, while GLP-1, peptide YY, and cholecystokinin, the appetite-suppressing hormones, increase. This helps in eating less and cutting down the calories easily.

    A study conducted in healthy women concluded that when you trade high-fat snacks for high protein snacks like yoghurt, it helps in satiety and appetite control. Another study in adolescents also had similar results, where high protein soy foods as afternoon snacks helped improve satiety and diet quality.

    You Build More Muscle And Get Stronger On A High

    Muscle tissue is primarily composed of protein, so it shouldnt be a surprise that a high-protein diet helps you build it faster. And with more muscle comes more strength.

    You see, when you train your muscles, youre simultaneously damaging and breaking down muscle tissue and beginning a process known as protein synthesis whereby the body creates new muscle proteins to replace and add to the damaged tissues.

    This is why exercise, and resistance training in particular, increases the protein needs of the body, and why a high-protein diet helps you build more muscle and strength.

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    Protein Controls The Levels Of Certain Hormones In The Body

    The hypothalamus, which is an area in the brain that specializes in many functions, releases several hormones which happen to be responsible for regulating weight and its distribution, among other important processes.

    Eating more protein causes the brain to feel more satisfied and thus, triggers it to reduce food intake by releasing some appetite controlling hormones like, peptide YY, GLP-1, and cholecystokinin into the bloodstream.

    The hypothalamus also signals the reduction of ghrelin, the hormone that makes us feel hungry, and when this reduction is accompanied by the increase of the levels of appetite diminishing hormones, we not only feel full, we also find that our cravings have been fulfilled or satisfied.

    Keeping this in mind, one can easily manipulate their body by adding more protein into their diet, while cutting down on unnecessary carbs and fats. It will cause you to feel full faster, lower your carb and fat intake, all the while creating a larger calorie deficit than before, since you will be eating less calorie-dense foods and at the same time not craving any foods that would send you back up the scale.

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    Protein And Weight Control

    Most people think of protein as a muscle-building nutrient. But as Kevin Tipton explains, new research suggests it could play an important role in weight loss and maintenance.

    Weight control is a significant issue for many people, including athletes, who may benefit from reduced fat mass to improve performance. In general, creating a calorie deficit for a sufficient period of time will result in successful weight loss.

    For sedentary people, slow weight loss over a fairly protracted time period is likely to be the best strategy. Athletes, on the other hand, may desire more rapid weight loss for competitive reasons and, since they are already training at a high level, may not be able to increase exercise or activity levels to any great degree. Therefore, the dietary intake side of the equation becomes critical.

    The effectiveness of dairy products is attributed to the calcium content and other bioactive ingredients, including a high level of whey proteins. Whey proteins have a high proportion of leucine, an amino acid associated with increased protein synthesis and fat oxidation . It is important to note that not all studies demonstrate that increasing the dairy content of the diet results in superior loss of weight or improved body composition. Thus, it is fair to say that the jury is still out on the importance of dairy proteins for optimal weight loss.

    More Protein = More Weight Loss

    Looking for a more effective way to drop pounds? Swap out carbs for protein. People who follow high-protein diets may have more success losing weight than those who eat less protein and more carbohydrates, says research published in The American Journal of Clinical Nutrition.

    Researchers pooled results from 24 past trials that put subjects on reduced-calorie, low-fat diets. Half of the subjects were assigned to a high-protein diet , while the other half consumed a standard-protein diet .

    Both diets had an average energy intake, for males and females, of 1,550 calories per day, says study author Thomas Wycherley, Ph.D., a postdoctoral research fellow from the University of South Australia in Adelaide. But over an average of 12 weeks, people who followed the high-protein diet lost 1.7 pounds more than those in the standard-protein group.

    You may lose more weight on a high-protein diet because your body spends more energy processing dietary protein than it does carbohydrates, Wycherley says.

    Think of it this way: If you eat 100 calories of protein, your body will burn about 20 to 30 of those calories while processing the protein, says Wycherley. Compare that to 100 calories of carbs, and your body only burns about 5 to 10 calories.

    Another reason for the weight loss may be because protein helps preserve muscle mass. And since muscle mass burns more calories than other types of mass, the additional calorie burn could result in a decrease in weight.

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