Going on a high-protein diet may help you tame your hunger, which could help you lose weight. You can try it by adding some extra protein to your meals. Give yourself a week, boosting protein gradually. Choose nutritious foods to help you meet your weight loss goals. If you plan to add a lot of protein to your diet, check with your doctor first. High-protein diets aren’t safe if you stay on them too long, and they may not be safe if you have certain health issues.
Does a High-Protein Diet Help With Weight Loss?
Yes, a high-protein diet can help with weight loss by making you feel fuller. But stay on it only for a short time to avoid possible health problems. Remember, your weight loss probably won’t last if you go back to unhealthy eating habits. Talk to your doctor about healthy diet changes that are easy to maintain and can boost your health and help with weight loss. The best and most effective healthy eating plan is one you can follow for a long time.
Best High-Protein Sources for Weight Loss
Choose protein sources that are nutrient-rich and lower in saturated fat and calories. Those include lean meats, which are meats with less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per 100 grams. Examples include skinless chicken, skinless turkey, and lean cuts of red meat, such as beef and pork, that are labeled loin or round. Stay away from processed meats.
Other healthy protein choices are:
- Seafood
- Beans
- Soy (such as tofu, soy curls, and tempeh)
- Low-fat dairy
- Eggs
- Nuts and seeds
It’s a good idea to try different protein sources. For instance, you could have salmon or other fish that’s rich in omega-3s, beans or lentils that give you fiber as well as protein, walnuts on your salad, or almonds on your oatmeal.
How much protein are you getting? Here’s how many grams of protein are in these foods:
- 1/2 cup low-fat cottage cheese: 12.4 grams
- 3 oz tofu, firm: 9 grams
- 1/2 cup cooked lentils: 9 grams
- 2 tablespoons natural-style peanut butter (7 grams) or almond butter (6.7 grams)
- 3 oz skinless chicken breast: 26 grams
- 3 oz fish fillet (depending on type of fish): 17-20 grams
- 1 oz provolone cheese: 7 grams
- 1/2 cup cooked kidney beans: 7.7 grams
- 1 ounce almonds: 6 grams
- 1 large egg: 6 grams
- 4 oz low-fat plain yogurt: 6 grams
- 4 oz soy milk: 3.5 grams
- 4 oz low-fat milk: 4 grams
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Written by Martha Anne Tudor
