A meal high in protein is often recommended to lose weight and for a good reason. Protein is needed to make and fix cells like muscle which can speed up your metabolism and help you lose weight. These tips will help you eat more protein and achieve weight loss goals.
Choose Lean Protein Sources
Lean protein sources are essential for a high protein diet because they give you the amino acids you need to build and fix muscles without the extra fat that other protein sources do. You can choose from chicken, turkey , fish and beans. Because it is high in protein and low in fat, chicken breast is a popular choice among exercise fans and people who are trying to lose weight. Turkey is another food high in iron zinc and potassium and a lean protein source.
Omega 3 fatty acids found in fish are suitable for your heart health and make it high in protein. Lentils chickpeas and other legumes are plant based sources of protein that are also high in fiber making them a healthy and filling choice. You can add these foods to salads, soups and stir fries among other things to boost your protein diet without adding extra fat or calories.
Include Protein In Every Meal
A vital part of a high protein diet that helps you lose weight is ensuring that every meal has a source of protein. Protein helps keep blood sugar levels in check and can keep you from overeating by making you feel full. For breakfast you can have Greek yogurt with nuts and fruit eggs with veggies or a protein shake with protein powder fruits and vegetables.
At lunch and dinner try to eat a lean meal like cooked chicken fish or tofu vegetables and a whole grain like brown rice. To help you stay full between meals snacks like string cheese nuts or a protein bar should also have protein.
Snack On High Protein Foods
Snacking on high protein foods between meals can help you feel full and keep you from snacking on bad foods. A 6 ounce amount of Greek yogurt has about 17 grams of protein making it an excellent high protein breakfast. Another good choice is cottage cheese which has about 14 grams of protein per half cup. Nuts like peanuts and almonds are a good choice for a snack because they are high in protein and healthy fats. If you want to keep your weight loss goals, adding these high protein snacks to your diet can help.
Be Mindful Of Portion Sizes
It would help to eat protein to lose weight and watch how much you eat. When you overeat protein your body stores it as fat. This can make you gain weight. A palm sized amount of protein should be consumed at each meal. For most people this is about 3 to 4 ounces. This can help you make sure you get enough protein without going overboard.
Limit Processed Foods
Processed foods often have a lot of sugars and fats that are bad for you making it harder to lose weight. Choose whole raw foods as much as possible to ensure your meals are as healthy as possible. Eat lean proteins like chicken, turkey and fish if you want healthy or nutritious meals. Also eat lots of veggies and whole carbs. You can lose weight and improve your health by avoiding processed foods.
Drink Plenty Of Water
Drinking enough water is good for your health and can help you lose weight. If you’re on a high protein diet, drinking lots of water can help you feel full and stop overeating. Water is also essential for digestion and getting rid of waste from the body. Try to drink eight glasses of water every day. Drink even more if you’re working out or in a hot place. Eating things high in water like fruits and veggies is another way to get more water.
Plan Ahead
On a high protein diet you must plan your meals ahead of time. If you plan your meals beforehand you can ensure you have healthy protein rich foods on hand and resist the urge to eat something terrible. First create a weekly meal plan with various veggies, whole grains, fruits and lean protein sources. Stick to your shopping list when you go food shopping based on your meal plan. You can also stick to your diet by planning your meals. You’ll be less likely to choose bad foods when you’re short on time.
Be Consistent
Sticking to any diet or weight loss plan is essential. Remember to follow your high protein diet and avoid cheat days that can stop you from progressing. To keep your metabolism strong try to eat regularly during the day. Also it is essential to stick to your exercise plan since exercise can speed up your metabolism and help you lose weight. You’ll be more likely to reach your weight loss goals if you stick to your food and exercise plans.
Listen To Your Body
When on a high protein diet paying attention to when your body tells you it is hungry or full is essential. Eat only a little tea, eat when hungry and stop when complete. Watch how different things make you feel and change what you eat based on that. You should eat more protein rich foods or significant portions if you’re always hungry despite eating a lot of protein. If on the other hand you feel too full or bloated you should cut back on your portions or eat foods that are lighter and easier to digest.
Seek Professional Advice
Talking to a doctor or certified dietitian before starting a new diet or weight loss plan is always a good idea. They can help determine what will work best for you and ensure you get the proper nutrient mix. You can also get help from a chef to create a custom meal plan that helps you lose weight and meet your protein needs. Talking to a doctor ensures you’re on a safe healthy high protein diet that works for you.