High-Protein Diet Plan for Weight Loss | Recipes You Must Try!

28 Jul High-Protein Diet Plan for Weight Loss | Recipes You Must Try!

Weight loss doesn’t always have to be tasteless.

Choose a high-protein diet to lose the belly flab while retaining lean muscle mass!

So, if you’re thinking of switching to a high-protein diet for weight loss, you’re probably doing the right thing. 

The main reasons why a high-protein diet helps are better diet management and hunger suppression. 

Moreover, in the crowd of keto, Atkins, and Paleo, the high-protein diet is still the most conventional and approachable form of dieting. 

And why is that so? Primarily because this diet is easy to follow, effective, and comes with numerous health benefits.

In fact, the ever-growing trend of a high-protein diet reported an exponential growth of 7.1% in 2020.

This caused an increase in revenue generation of about US$ 10.3 bn, which is expected to grow to US$14.5 bn by 2025.

Now, for a minute, keep these data aside and recall our biology lessons. 

Remember the time when we were first introduced to the benefits of protein and why is it called a macronutrient? We were continuously reminded that protein builds and repairs the body tissues.

However, that’s just half of the story.

For successful results, you need to know exactly how is more protein good for weight loss along with an ideal high-protein diet menu you’ll need to prepare meals, and we’ll be helping you with all that.

Why is a High Protein Diet Good for Weight Loss?

Everyone suggests a high protein diet for weight loss. However, what most don’t know is how it exactly helps with fat burn.

As high protein foods take a longer time to digest, they also take a longer time to leave your stomach.

This way, certainly, high-protein, low-calorie foods will cater to sustainable weight loss results.

Furthermore, all these facts are nothing but the best myth busters for claims like “protein-rich food is denser in calories than fruits and veggies.”

To cut it short, a high-protein diet is equal to fast fat burn without conscious calorie restriction.

Hence, now we have an answer to why is a high-protein diet good for weight loss?

Now, let’s address the end number of debates centering around “how much weight can someone lose with a high-protein diet?” 

How Much Weight Can You Lose on a High-Protein Diet?

A high-protein diet, as discussed earlier, is the most conventional of all. It’s, moreover, more credible and achievable. 

The approach of this diet is more natural and rapid. 

However, the question of how much weight one can lose from a high-protein diet cannot be answered in one line. 

If someone is giving you such answers, we’re afraid it’s not up to the mark. In other words, the degree of weight loss varies from one individual to the other. Additionally, this depends on several factors. 

Some of the factors are:

• Age
• Gender
• Diet History
• Physical activity
• Genetics
• Body Type

Most importantly, your metabolism acts as a major deciding factor in how much weight you can lose with the help of a high-protein diet. 

For instance, those with a higher metabolic rate are more likely to lose more pounds than those with a slower metabolism.

Nevertheless, metabolism can also be improved, and this can very well happen with the help of a high-protein diet. 

Now, we know a high-protein diet is good for weight loss, but how much protein is needed for weight loss? 

Is there a fixed estimate of the same? Let’s see…

How Much Protein Is Needed for Weight Loss?

Here’s the thing…

There is no universal fact when it comes to protein intake for weight loss. 

This is because the nutritional intake needs vary from person to person, depending on their body type as well as metabolism.

Nonetheless, it was only decades of research and analysis that enabled us to uncover some important points related to the intake amount of a high-protein diet.

Experts recommend consuming between 0.5g to 1.0g per pound of your body weight.

As discussed, the high-protein diet intake amount varies. 

Yet another factor is if you’re just looking for fighting the deficiency or looking for weight loss. 

Hence, it is generally advised to increase your protein intake up to 130g, if trying to lose weight.

However, if you’re someone who is looking to feel satiated, then the below retain consumption is ideal. 

According to DRI (Dietary Reference Intake), the protein consumption should be:

Average sedentary woman: 46 grams per day

Average sedentary man: 56 grams per day

Now, one should also note that the nutritional value per serving of a high-protein diet varies in plant and animal-based foods. 

For instance, unlike animal products, vegetarian foods like nuts and pulses do not contain all nine amino acids. 

So, vegetarians who wish to lose weight need to bring in a little more effort. This could be done by diversifying your diet and planning a protein-rich meal – more on this later. 

For now, let’s look through the lens of the researchers who back a high-protein diet for weight loss. 

High-Protein Diet For Weight Loss – Researchers’ Note  

As discussed earlier, a high-protein diet assists metabolism!

#1. A study was done on a group of young and healthy women. 

The conclusion was an exponential rise in thermogenesis. 44% increase in energy expenditure due to gluconeogenesis. 

#2. A study on ten healthy men comparing the effects of a high-protein and a high-carb diet. 

Ten healthy men were put on two kinds of diet.

One with 30%, 0%, and 70% protein, carbohydrate, and fat respectively.

Whereas, the other diet included 12%, 55%, and 33% protein, carbohydrate, and fat respectively.

According to the results, the first diet, i.e., the high-protein, carbohydrate-free diet led to a 42% increase in resting metabolic rate along with an increase in gluconeogenesis.

#2. A similar study showed a comparison between those consuming a high-protein diet and a high-carbohydrate diet. 

It concluded that those eating a high-protein diet projected a loss of 3.3 kilograms of fat among high-protein diet people. 

#3. A study took 35 obese or overweight adults under observation. 

They were divided on the basis of a high-protein diet and a low-glycemic index diet. 

They were asked to follow their respective diets for 4 consecutive weeks.

Here’s what they found…

Conclusion: 

Both groups recorded a weight loss of about 8 pounds. 

However, those who were on a high-protein diet lost more fat mass. 

Hence, all the above research and study indicate that a high-protein diet reduces fat mass, meanwhile, sustaining and increasing lean body mass.

All in all, here are the benefits you can expect.

High-Protein Diet Benefits [It’s More Than Just Weight Loss]

The nutritive compounds present in high-protein diets keep you feeling full and escalates metabolism including these other high-protein diet benefits.

#1. Appetite Suppression

Eating a high protein diet promotes satiety while restricting too much calorie intake. The foods rich in proteins are imbued with compounds to curb hunger and promote weight loss.

#2. Prevents Muscle Mass Loss

Protein does a lot more than you think. Along with shedding fat, you must also reduce the loss of muscle mass. And this is where protein comes into action. 

When combined with strength training, a high-protein diet can sustain and increase your muscle mass, meanwhile, also helping you lose fat.

Technically, more muscle means less fat deposits and a faster metabolism.

#3. Digesting Protein Burns More Calories 

Protein-rich foods have a high thermic effect. 

This means that it lets you burn more calories even when your body is at rest. 

Similarly, a study backed this statement with a high-protein diet burning 80-100 calories daily.

#4. Curbs Cravings and Binge Eating

Let’s understand it this way. Proteins take more time to digest and they stay in your stomach for a longer time. 

This gives you a fuller feeling and prevents late-night cravings and binge eating. But if you think a high-protein diet can only help in weight loss, then think twice. 

Protein is the powerhouse of energy and is loaded with other nutritional benefits as well.

Here we have some notable ones:

• Muscle recovery
• Healthy kidney
• Lower blood pressure

So, yes. The Benefits of a high-protein diet are more than just weight loss. 

We now know the benefits and this further clarifies the question; why is a high protein diet good for weight loss? However, little do we know about its side effects. Does it have any? 

Possible Side Effects of Eating Too Much Protein 

Focusing majorly on protein and, henceforth, fewer carbs can call for a little distress.

To simply put, carbs contain a major proportion of fiber as compared to protein. 

And by following a high-protein diet, you also restrict fiber flow in your body. 

Now, this can sometimes have adverse long-term effects. 

Low fiber count invites more bloating, constipation, and, sometimes, even cardiac distress as high protein also includes red meat and dairy products.

So, what to do in such a case? 

Be Wise When Choosing Your Protein Source

The best way to ensure fiber intake is to load your plates with plenty of vegetables, fruits, and plant-based proteins. 

Furthermore, to escape low fiber value, make sure to audit your high-protein diet with the consultation of your dietician (if you can). 

So, while eating more protein is good for weight loss, one should go for its optimal intake.

Who Should Avoid High-Protein Diet?

Those with any underlying kidney disease should be avoiding a high-protein diet plan for weight loss. 

If necessary, do consult your nutritionist beforehand. Moreover, avoid animal-based proteins if you’re a heart patient.

Wondering what could be healthy yet meet the criteria of a high protein diet? You got this!

As promised, it’s time we impart you with a power-packed high-protein diet menu for weight loss. 

High-Protein Diet Plan for Weight Loss [24 Hours Meal Chart]

Wondering what a typical high-protein diet plan looks like? 

Well, there’s nothing typical, strict, or basic as far as the high-protein diet plan is concerned. 

You can put your creativity into it. Just make sure the additions you bring in have some high-protein nutritional value.

For the time being, you might wanna look at the below-listed sample of a high-protein diet plan.

Breakfast: 2 Scrambled eggs along with some spinach and ¼ avocado.

Mid-morning: Part-skim cheese sticks.

Lunch: Salad topped with hemp hearts, 6 oz. grilled chicken.

Afternoon: Greek yogurt and a cup of berries to go with. Top it or blend it for a smoothie.

Dinner: Roasted veggies with 6 oz. grilled salmon

The best part about all these high-protein foods is that they’re: 

• Tasty,
• nutritious, and 
• easy to prepare.

All at the same time!

Hence, you don’t really need special motivation for following this diet chart plan. 

Nevertheless, if you wish to customize your diet plan, we have a solution for that as well. 

Go through this high-protein foods list for weight loss and take your pick to customize your meals.

Best High-Protein Foods for Weight Loss

So, is a high protein low carb diet good for weight loss? 

Yes, by all means. Speaking of which, what are some of the best high-protein, low-calorie foods? 

Here, we have for you the top 6 in the list:

#1. Roasted Soy Nuts

Time to ditch that typical cup of cashews and peanuts. Take a break, try some soya nuts. 

Protein per serving: 17g protein from ¼ cup.

#2. Hard-Boiled Eggs

Boil them and refrigerate them for later use as snacks or meals.

Protein per serving: 6g protein from 1 egg.

#3. Brami Beans

These crunchy beans are your perfect snacking idea. Made from lupini beans, it comes in varied flavors.

Protein per serving: 7g protein from 1 snack packet. 

#4. Collagen Sticks

Easy and go-to snack with tea, coffee, or water.

Protein per serving: 9g protein from 1 packet of collagen sticks.

#5. Hemp Seeds

Make your regular meals interesting! Simply add 3 tablespoons of hemp seeds or sprinkle it on salad.

Protein per serving: 10g protein from 3 tbsp.

#6. Nut Butter

Spread it on toast, mix it with whole grains, or add in smoothies. Its nutty flavor goes with everything.

Protein per serving: 4g protein from 1 pouch.

The best part about a high protein diet is that they do not compromise on taste buds. 

You can get a clean bill on health and enjoy robust flavors all at once!

Wait, are you also looking for some quick high-protein recipes for weight loss? Well, then don’t skip the section right below.

4 Easy High-Protein Diet Recipes You’ll Love

Okay, start taking notes!

#1. Smoked Tofu and Egg Muffins

Ingredients: 6 eggs, 1 onion, 6 oz smoked tofu, half cup cheddar, and grated cheese, ½ tsp salt, and 1 tsp olive oil.

Protein content: 22 grams per serving

Directions:

1. Chop tofu, leek, and dice the onions. 
2. Heat your oven to 200 degrees celsius.
3. Take a bowl and whisk your sliced tofu, leek, onions, eggs, and grated cheese altogether. Put some salt and whisk again.
4. Grease your muffin stencils with olive oil. Pour the whisked mixture evenly.
5. Bake for 20 minutes at 200 degrees celsius. 
6. It’s ready to serve!

#2. Chicken Tacos 

Ingredients: 1 Store-bought rotisserie chicken, 2 cups red/green salsa, 8 Taco shells, 1 cup grated cheddar, 1 chopped avocado, 1 lime, ½ cup sour cream

Protein content: 50 grams 

Directions:

1. Chop the meat and heat the salsa in a skillet. Keep the heat medium.
2. Add the chicken and heat until warmed. 
3. Fill the taco shells with chopped and warmed chicken. 
4. Top with cheese, serve with sour cream, avocado, and lime on the side.

#3. Roasted Curry Salmon with Tomatoes

Ingredients: 1 cup white rice, 1-pint grape tomatoes, 1 ½ pound skinless salmon fillet, 1 tsp olive oil, black pepper and salt to taste, 2 tsp curry powder, ½ cup fresh basil minced. 

Protein content: 44 grams

Directions:

1. Preheat the oven to 400 degrees F and cook the rice.
2. On a baking sheet, toss the tomato with oil, salt, and pepper.
3. Saute the salmon with tomatoes. 
4. Season with curry powder, salt, and pepper. 
5. Roast (15-18 minutes) until the salmon is opaque evenly and tomatoes soft.
6. Serve with rice, sprinkle basil, and enjoy delectable burps. 

#4. Vegan Tofu Scramble with Spinach

Ingredients: 250 g tofu (scrambled), 1 diced onion, 1 tablespoon olive oil, 1 crushed garlic clove, 100g spinach leaves, ½ cup ground turmeric, 2 tsp. soy sauce, ½ lemon, and salt to taste.

Directions:

1. In a frying pan, heat the olive oil. Keep the flame high.
2. Add onions and stir until soft (1 minute).
3. Add garlic and stir until fragrant. 
4. Stir the scrambled tofu (do it gradually, and then add the rest). 
5. Cook them together for 2-3 minutes. 
6. Add spinach followed by turmeric and soy sauce.
7. Cook until spinach is soft.
8. Serve hot after a squeeze of lemon. 

All these recipes shared above take minimal time to prep and cook. Additionally, the ingredients are easily available in every household. 

Well, getting a slender, lean, and healthy physique is everyone’s dream. While some openly accept it, many others aspire for it secretly. 

Whatever the mindset be, a high-protein diet works for all. 

Final Words

Now we know weight loss and a high-protein diet go hand in hand and how a high-protein diet is good for weight loss. 

So, the muscled-up lean physique you see at the gym doesn’t develop overnight. 

Their biceps are infused with tonnes of training, muscle-building supplements, and high-protein foods. 

Well, the least you can do is follow a consistent high-protein diet chart. 

However, before you bring these body-building foods to your plates, be extra careful while choosing your high-protein diet sources for weight loss to get the maximum advantage out of your daily meal plan.