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High-Protein Diet Can Help You Lose Weight Naturally

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The eagerness and excitement for eating low-carb diets known for having higher protein intake – have given high popularity to protein. As you undergo your weight loss journey, you might question why this macronutrient is so important. Here are 5 reasons how protein can help you to lose weight.

  1. Protein is important because it satiates you and keeps you fuller longer. Having protein slows down digestion making you feel more satisfied. If this continues to happen for a few days your calorie savings can help with weight loss.
  2. Combining protein with carbohydrate-rich foods declines the absorption of sugar from your stomach into your bloodstream, which may help keep your blood sugar from escalating and ward off future cravings
  3. More energy is used in metabolizing protein (20-30% of total calories eaten) into small, absorbable components compared to carbs (5-10%) and fat (0-3%) meaning you’re actually burning more calories to process protein than to process the other two.
  4. Having adequate protein coming in from your food promotes fat burning while conserving calorie-burning lean muscle.
  5. Your protein needs increase especially after short periods of intense exercise so increasing your protein intake on days that you exercise is beneficial. Additionally, if you do strength training, consider having a high protein snack right after the session when the muscle is sensitive to nutrients that it can use to repair and grow.

Here is a list of delicious protein-rich foods you can include in your diet:

    1. Eggs: 1 large egg has 6 grams of protein, with 78 calories.
    2. Almonds: 6 grams protein per 28 grams with 161 calories.
    3. Chicken Breast: 1 roasted chicken breast without skin contains 53 grams of protein, with only 284 calories.
    4. Oats: Half a cup of raw oats has 13 grams of protein, with 303 calories.
    5. Cottage Cheese: 226 gram of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories.
    6. Greek Yogurt: 170 gram of Greek yogurt has 17 grams of protein, with only 100 calories.
    7. Milk: 1 cup of whole milk contains 8 grams of protein, with 149 calories.
    8. Broccoli: 96 grams of chopped broccoli has 3 grams of protein, with only 31 calories.
    9. Lean Beef: 85 gram serving of cooked beef with 10% fat contains 22 grams of protein, with 184 calories.
    10. Tuna: 154 gram contains 39 grams of protein, with only 179 calories.
    11. Quinoa: 185 gram of cooked quinoa has 8 grams, with 222 calories.
    12. Lentils: 198 gram of boiled lentils contains 18 grams, with 230 calories.
    13. Pumpkin Seeds: 28 gram has 5 grams of protein, with 125 calories.
    14. Salmon: Salmon is 46% protein, with 19 grams per 85-gram serving and only 175 calories.
    15. Peanuts: 28 gram has 7 grams, with 159 calories.
One important thing to notice is eating more protein alone won’t certainly help you shed excess weight in a healthy way. A high-protein diet can also be an efficient obesity prevention strategy, not something that you just use for a limited period to lose fat. When taken in uncontrolled amounts it can still lead to weight gain much like eating excessive carbs or fat would and could put unnecessary pressure on the kidneys over a long period of time.
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