Home » High Protein Diet: Here is a Method That Helps You Lose Weight

High Protein Diet: Here is a Method That Helps You Lose Weight

high protein diet

If you want to not only lose weight but also muscles take the place of fat, go on a high protein diet.

On this diet, you can kill your cravings, for the reason that protein makes you feel full for a long time.

This diet gives you the go-ahead to have a large amount of protein, but on the other side, it limits carbohydrates.

Take into consideration you can also select to narrow down carbs as far as it goes. For example baked goods, processed foods, pasta, sweets, noodles, and white rice.

In this post, I've tried to answer most probably questions about a high protein diet.

High Protein Diet Benefits

You not only get all crucial amino acids through eating enough protein but also it is a gigantic obstacle in front of protein deficiency.

A lot of studies tell us that this diet has great positive effects on our metabolic health and lose a lot of weight to get fit [1,2].

A diet high in protein can provide nine significant amino acids that your body can't produce.

Below is a list of the best benefits of protein, based on scientific evidence.

1| Reduces your cravings

Eating high protein foods is the best hack to bring your cravings under control.

A research study obese men found that there's a chance up to 60% to lower our cravings for overnight snacks by only an increase in 25% protein consumption [3].

2| A High Protein Diet Keeps Your Blood Pressure Down

Studies on the relationship between eating protein and blood pressure tell that you can lower your blood pressure by eating more protein [4].

3| Build-up Muscles

If you're dealing with physical activities daily, then this diet is for you.

Researches prove that eating enough protein help you make a killer muscular body [5,6].

4| Eat more protein and burn more fat

Studies tell that A high diet protein is a powerful tool to burn fat [7,8] for the reason that this diet can give a boost to your metabolism [9,10,11,12].

5| Brings your Appetite Down

Studies prove that protein keeps your hunger quiet for a longer time. It means protein works as an appetite suppressant. 

Fact that protein cuts back a hormone called ghrelin that is in charge of your hunger feeling.

[13,14,15,16,17]

6| Hight protein diet helps you Lose weight

A high protein diet can not only help you cut your calorie intake and cravings but also increase your metabolism [18,19].

Also, a study shows that a 20% increase in protein intake can decrease the chance of getting your lost weight back up to 50% [20].

7| Repair and keeps hair, skin, and bones up

Studies tell that protein has positive effects on your bones and hair health [21,22,23,24,25]

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High protein diet foods

Here is a list of great foods that are full of protein.

  1. Chicken Breast
  2. Eggs
  3. Cottage Cheese
  4. Broccoli
  5. Oats
  6. Almonds
  7. Milk
  8. Quinoa
  9. Lean Beef
  10. Turkey Breast
  11. Lentils
  12. Tuna
  13. Ezekiel Bread
  14. Fish
  15. Brussels Sprouts
  16. Shrimp
  17.  Pumpkin Seeds
  18. Whey Protein Supplements
  19. Garbanzo Beans
  20. Black Beans
  21. Greek Yogurt
  22. Chickpeas

Foods you shouldn’t eat

You should avoid these foods if you're on a high-protein diet:

  • Processed foods
  • Refined sugar: candy, sodas, baked goods
  • Artificial sweetener
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High protein diet risks

Is a high protein diet bad for you?

A high-protein diet isn't damaging for healthy people, notably if you follow that for a short time. 

But I suggest before going on any diets, ask your doctor's advice.

Disadvantages of too much protein intake

  • Constipation
  • Kidney and liver damage
  • bad breath
  • Diarrhea
  • Heart disease for example cardiovascular disease and blood vessel disorders
  • Calcium loss
  • Risk of cancer increases
  • exhaustion
  • nausea
  • headache
  • irritability

How much is too much?

To find out this question we need to know how much is normal?

How much you can have protein per day depends on different factors, for example, your gender, activity, age, or health condition.

The researchers suggest 0.8 to 1.6 grams of protein per each kilogram of your body weight. 

But some others tell that sportspeople can increase the amount above up to 3.5 grams of their body weight without any health risks.

[26,27]

| conclusion

If you want to lose weight and muscles to take place of fat in your body, go on a high protein diet for a short period.

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