A high protein diet for weight loss can be effective in speeding up your metabolism, burning fat quicker, slowing your appetite, and building your lean muscle mass. Research has shown that digesting protein requires 30% more calories than it takes to digest carbohydrates. Combine this with regular exercise to build your muscle mass, and you have a winning combination for weight loss. Here are a few secrets to help you be successful with your high protein diet.
Secret #1: Eat Leftovers
Most people eat high protein dinners. Making an extra meal that you can take with you for lunch will save on cooking time and ensure that you get a high protein meal at lunchtime. Additionally, making dinners high in vegetables will also be great to add your lunch for added nutrients.
Secret #2: Eat Meat for Breakfast
You can decide what to eat for breakfast, and foods that are typically labeled as “breakfast foods” do not have to be the only thing you eat. Try eating meat, poultry, or fish first thing in the morning to increase your protein intake.
Secret #3: Enjoy Eggs
Increase your protein intake with eggs. Hard boiled eggs are easy to take on the go, and they make a great lunch or addition to your lunch salad.
Secret #4: Top Salads with Meat
Salads are great for nutrients and can be easily boosted in their protein content by adding salmon, beef, or chicken to them. Many kinds of nuts also make a great addition to salads and can add some extra protein. Try adding walnuts, almonds, sunflower, or pumpkin seeds to your salads, or just eat them as a snack for extra protein.
Secret #5: When You Can’t Get Enough Protein, Supplement
Though you should not substitute meals with protein powders and bars, they are a great place to start when you are on the go and can’t meet your protein intake for the day. As always though (even when on a high protein diet), whole foods are the way to go.
Secret #6: Eat More Beans
Beans are high in protein and fiber, two necessary nutrients for your body to burn fat and build muscle. Soybeans are one of the highest sources of plant protein with 10g of protein per ounce. Other great sources include kidney, lima, white, and navy beans, as well as lentils.
Secret #7: Drink a Smoothie
A high protein smoothie is a great way to incorporate whole food protein together with a protein powder for an easy meal on the go. Include bananas, nuts, peanut butter, yogurt, cottage cheese, and your favorite protein powder for a serious smoothie that packs a serious protein punch.
Secret #8: Try Spirulina
This edible fresh or seawater algae is gaining popularity and becoming recognized as one of the world’s healthiest foods. Composed of over 60% complete proteins, this plant protein rivals the protein makeup of animal proteins, making it a great choice for a high protein diet. There are many high quality spirulina supplements on the market today, as well as powder forms that can be incorporated into any number of recipes.
Armed with these secrets, you should be able to better navigate your high protein diet, and lose the weight you desire to feel and look great.