Want To Follow A High Protein Diet Plan For Weight Loss? Get Started With These Fat-Busting Tips

A high protein diet for weight loss is one of the most popular types of diet plans endorsed by many weight-management experts. A high-protein diet is defined as one that has more than 35 percent of one’s daily calorie intake coming from protein sources.

To maintain a healthy weight, the 2010 Dietary Guidelines for Americans recommends that healthy adults ages 19 and above consume 1,600 to 2,400 calories per day (women) and 2,000 to 3,000 calories per day (men), depending on their activity level. Of the total calorie intake recommended, adults are advised to obtain their macronutrients as follows:

• 45 to 65 percent from carbohydrates
• 10 to 35 percent from protein
• 20 to 35 percent from fat

Eating a high-protein diet with more than the recommended amount of protein daily will mean that one has to obtain fewer calories from carbohydrates and fat. 

Are High-Protein Diets Safe?

Research shows that the top sources of energy of most Americans include foods like grain-based desserts, yeast breads, soda, pizza, tortillas, pasta, alcoholic beverages, dairy desserts, potato chips, beef, and chicken. It is easy to see that most of these foods (except beef and chicken) contain mostly carbohydrates and fat and little protein. In fact, researchers found that most Americans consume only an average of 15 percent of their calories from protein. This pattern of eating may be the reason why obesity is on the rise.

However, some doctors and healthcare providers are concerned about eating a high amount of protein for the purpose of losing weight. This usually entails consumption of calories mostly from meat sources, although some plant sources such as soy and nuts are also included in a typical diet plan. A diet high in protein has the advantage of making one feel full longer, thus reducing hunger and food intake.  

Although eating a high-protein diet typically is not harmful over a few months, it is not clear if it may have long-term risks. According to medical experts, these plans usually severely restrict carbohydrate intake, reduce fiber intake, and could lead to nutritional deficiencies. Eating a lot of red meat and dairy products that are rich in saturated fat may also increase the risk of high cholesterol and heart disease. Aside from these, a heavy protein intake can induce an unhealthy metabolic state called ketosis and can increase one’s risk for osteoporosis, kidney stones and kidney failure.

See Also: Can You Eat More And Still Lose Weight? Portion Size, Energy Density And Weight Loss

Which High-Protein Diet Plan?

There are various versions of high-protein diets. There are the extremely-high protein diet plans that advocate consuming more than the recommended amount of protein specified by government (up to 40 percent), which include the Paleo diet, Dukan Diet and Medifast plans. Then there are those that recommend eating more protein (such as the Atkins Diet and the South Beach Diet), but stay within the recommended amounts (up to 35 percent).  Which one would we recommend?

How To Use A High-Protein Diet Plan Safely And Effectively

The 2010 Dietary Guidelines state that to manage body weight, one should consume a diet with an appropriate number of calories and contains macronutrients within acceptable ranges.

In line with their guidelines, we therefore recommend no particular diet plan, but encourage our readers to follow these fat-busting tips:

1. Choose High-Quality Protein Sources

If you want to reduce your carbohydrate and fat intake and try a high-protein diet, most experts advise eating more lean beef and pork, fish and other seafood, skinless chicken, eggs, and fat-free or low-fat dairy products such as milk, yogurt, cheese, and fortified soy beverages. Aside from protein, these foods provide you with B-vitamins, vitamin E, zinc, iron, and magnesium. Milk products provide the body with calcium, vitamin D and potassium, which help improve bone health and reduce your risk of high blood pressure, heart disease and type 2 diabetes.

You can also eat plant-based protein sources such as soy-based product, nut, legumes and seeds, which are also known to reduce risk factors for cardiovascular disease when used to replace foods like meat and eaten in small portions. Seafood also contributes a wide range of nutrients to the diet, particularly omega-3 fatty acids, which are associated with heart health. It is best to limit consumption of red meats, which contain a lot of saturated fats.

2. Mind Your Portion sizes

The critical factor that determines body weight. There is no optimal proportion of macronutrients that facilitates weight loss or helps maintain weight loss. Evidence shows that it is not the relative proportion of carbs, fat or protein in the diet that matters, but whether or not you are consuming a reduced amount of calories over time. Therefore, it is more important to eat a balanced diet, but keep your portions small to be able to consume fewer calories.

It may be easier to prepare, serve and consume smaller portions of food at home, but you must also choose smaller portions especially when eating out. Try to share a meal with a friend or take home half of your food instead of consuming a whole meal to reduce your calorie intake.

3. Increase Your Intake Of Low Calorie, High-Fiber Foods

Another way to eat a nutrient-dense, but low calorie diet is to choose foods that are low in calorie but high in fiber content. These include whole grains, fruits and vegetables. To maintain a healthy weight, experts recommend replacing more than half of your total grain intake to whole grains, which are rich in fiber, B vitamins, iron, magnesium, and selenium. Research suggests that a diet rich in whole-grains is associated with a lower body weight and may decrease the risk of diabetes and cardiovascular disease.

Another way to increase your fiber intake and lose weight is to eat a variety of fruits and vegetables. Evidence suggest that consumption of at least 2 ½ cups of fruits and vegetables daily is associated with a reduced risk of heart disease, stroke and certain types of cancer.

See Also: Complete And Incomplete Protein Explained

4. Eat Breakfast Every Day

Scientists have found that people who habitually eat a good breakfast are more likely to lose weight and maintain a healthy weight because eating a protein-rich breakfast can help regulate appetite all day. Some high-protein breakfast options include:

• Whole wheat bread with peanut butter
• Skim milk/Soy milk
• Fruit smoothie with Greek yogurt
• A bowl of fruit with cottage cheese
• A bowl of oatmeal with fruit, nuts and skim milk 

5. Keep Track Of Your Eating Patterns And Behaviors

Write down everything you eat and the time you take them to find out if you have a risky eating pattern that is causing you to gain weight or not to lose weight. If you are eating a lot of bread, pasta, cookies, cakes, pizza, and ice cream instead of turkey sandwich, chicken breast, apples and carrots, then you are probably eating a high carb, high fat diet, which is causing your overweight problems. Try keeping a food journal to keep track of your eating patterns and try to find out how you can improve on your food choices and eating behaviors.