Protein Rich Diet for Weight Loss

High Protein Diet

High Protein Diet

Protein is one of the primary nutrients required by the body. Talking benefits of a high protein diet, it is the primary source of energy in the body, which helps in strengthening muscles and bones, reducing obesity, making skin and hair healthy, and increasing immunity.

What is the importance of a High Protein Diet?

Protein is present in every cell of our body. It is mainly necessary to build bones, muscles, and skin and maintain health. In such a situation, every person is advised to take a high protein diet. At the same time, according to age and body weight, the required amount of protein can differ for each person. In this case, adults need 0.8 grams of protein per kg, teenagers need 1.0 grams of protein per kg and children need 1.5 grams of protein per kg according to body weight.

14 Benefits of High Protein Diet for Weight Loss

1. Best to Lose weight

Because you lose water weight when you cut out carbohydrates, you lose weight quickly. The body starts burning more fat for fuel when no more carbs are present. Making you feel less hungry may induce you to enter a state of ketosis, which may facilitate weight loss.

2. Protein reduces appetite

Of all the macronutrients, protein is known to be the most satiating. The protein increases the levels of the peptide YY. It lowers the body’s ghrelin (hunger hormone) levels, which helps a person feel full.

3. Protein keeps your heart healthy

Blood pressure levels remain low in people who consume more protein. It also reduces the risk of stroke and heart attack. After 40 controlled trials,

4. Protein strengthens the immune system

With the help of antibodies, the body protects itself from many diseases. It can detect foreign substances or antigens in the body. The body makes antibodies to neutralize the antigen.

5. Improve immune system

A High Protein Diet can also help improve the immune system. This is confirmed through scientific studies. Protein helps make antibodies (a form of protein that fights against harmful bacteria and viruses) in the body.

6. Increases Protein Metabolism

The body’s metabolism may increase for some time after a diet because the body uses calories to digest and use the nutrients present in the food.

7. Protein helps build strong bones

A high protein diet improves bone mass and helps reduce the risk of osteoporosis and fractures.

8. Protein strengthens muscles by increasing muscle mass

Protein is considered a muscle-building nutrient. Adequate intake may help maintain muscle mass and promote muscle growth during strength training.

9. Protein helps maintain weight after losing it

A high protein diet can help a person lose weight, but the problem is maintaining that weight. Studies have shown that a slight increase in protein intake can help maintain weight.

10. Protein Increases Energy Levels

Protein also acts as a natural source of energy. Not consuming a diet that provides enough energy, as occurs during fasting or weight loss programs.

11. Protein Keeps Skin Healthy

Collagen is a fibrous protein that provides the necessary strength to these skin cells. The healthy and youthful appearance of the skin, and the absence of wrinkles, largely depend on the level of collagen in the body.

12. Protein helps in keeping cells and tissues healthy

Continuous renewal and recovery of cells and tissues are necessary to maintain a healthy body. Cells in the skin, blood, and digestive system start to die after a few weeks.

13. Good for mental health

Due to the lack of protein in the body for a long time, bad effects can be seen on the brain. Brain functioning can be disrupted in this.

14. Aid to heal the wound

High protein intake may also help boost the wound-healing process. This is clear from research published on NCBI related to wound healing.

25 Foods to include in your High Protein Diet

1. Egg

An egg comes first on the protein food list. Protein is found in around 3 to 4 grams in one egg. To meet the deficiency of protein in the body, doctors often advise eating eggs.

2. Fish and Sea Foods

Protein is found in abundance in fish and almost all sea foods. Many people include fish in their diet, especially to get bodybuilder protein.

3. Chicken

The next name of chicken comes in the highest protein food. About 20 to 24 grams of protein is also found in 100 grams of chicken, and lean protein is found in chicken breast.

4. Paneer

Paneer included in the high protein diet list is an excellent source of protein for those who do not eat eggs, chicken, or fish. Some people complain that protein can be obtained only from non-vegetarian things.

5. Milk

Milk is also included in the highest protein foods. The protein found in milk is of high quality, which helps in strengthening the muscles.

In addition, milk is also a good source of calcium, which helps in strengthening bones and teeth.

6. Curd

Curd contains a good amount of protein which is beneficial for building muscles and reducing weight and skin health.

7. Soybean

It will not be wrong if soybean dal is called the best protein food. Protein equivalent to egg, chicken, and fish are found in soybean pulses. 

8. Moong Dal Sprouts

Moong dal is an excellent vegetarian protein source, and it is also very tasty to eat. Moong dal sprouts are rich in proteins, vitamins, and minerals, which help build strong muscles and bones.

9. Kidney Beans

Seeing the name of kidney beans in the high protein food list, they are delicious to eat but contain a lot of protein and fiber.

10. Buttermilk

Buttermilk is another protein-rich dairy product included in the high protein diet list. Apart from relieving heat, a good amount of protein is found in a glass of buttermilk.

11. Almond

Nutrients such as protein, fiber, omega-3 fatty acids, and vitamin E are found in almonds, which help strengthen muscles, keep the heart healthy, reduce weight, remove body weakness and reduce cholesterol.

12. Oatmeal

Oatmeal is a healthy breakfast and is definitely included in the high protein diet of most fitness-oriented people. Oatmeal is a good source of protein and carbohydrates.

13. Tofu

Tofu looks a lot like paneer, so some people call it tofu paneer; you must include this in your high protein diet. 

14. Black Chickpeas

Black gram is not only tasty to eat; nutrients like protein, fiber, and iron are in good quantity in soaked black gram.

15. Peanut Butter

Peanut butter is also included in protein-rich food. Peanut butter is made from peanuts, and raw peanuts are ground after heating them lightly.

16. Buttermilk

Buttermilk is another protein-rich dairy product included in the high protein foods list. In a way, protein is found in good amounts in all dairy products.

17. Almond

Nutrients such as protein, fiber, omega-3 fatty acids, and vitamin E are found in almonds, which help strengthen muscles, keep the heart healthy, reduce weight, remove body weakness and reduce cholesterol.

18. Tofu

Tofu is the next name for protein-rich food that looks a lot like paneer, so some people call it tofu paneer. Tofu is made from soy milk in the same way that paneer is made from milk.

19. Pea

A good amount of protein is also found in green peas. To get protein from green peas, you should eat them after boiling them lightly.

20. Seeds

A good amount of protein is also found in many seeds, such as flax seeds, sunflower seeds, and melon seeds. You can use these seeds with sweet dishes. 

21. Whey Protein

If you exercise and want to build muscles, your body will need a lot of protein. You can also use whey protein to meet this requirement of protein.

22. Brown Rice

Brown rice is an excellent source of complex carbohydrates and proteins. To build a body, include brown rice in your protein food list.

23. Green Vegetables

Green vegetables, like protein, are also in good quantity in spinach, broccoli, cabbage, drumsticks, and green beans.

24. Quinoa

Quinoa is a healthy and high-protein food that helps reduce weight, build muscles, boost metabolism, boost immunity, control blood sugar and keep the heart healthy.

25. Cashews

The benefits of cashew are excellent for health, and like almonds, a good amount of protein is also found in them. Cashews are beneficial in diseases like heart disease, cancer, obesity, and diabetes.

Who should consult a dietician before including a High Protein Diet?

A high protein diet is generally safe to follow, at least temporarily. While some studies suggest that increased protein intake may hurt kidney health, another study demonstrates that persons with healthy kidneys won’t be affected in any way.

However, according to Trusted Source, a high protein diet should be avoided by those with kidney illness. For kidney disease, a low protein diet should be followed.

Similar to how it appears that those prone to kidney stones should stay away from high-protein diets, especially those that contain a lot of animal proteins, is the case with this source.

The Bottom Line

The greatest diet for you is one that provides you with the fuel and nutrition your body needs while also being a schedule you can follow. This is a high-protein weight-loss regimen for some people. It can be beneficial if increasing your protein intake enables you to eat less during the day and develop a stronger, more active physique.

Before starting a high-protein diet, people with other health issues should consult a medical expert. According to short-term studies, a high protein diet can aid in weight loss. 


Question 1:
How much protein should I consume daily for weight loss?

As per experts, the daily protein intake for weight loss varies for different people. However, a general guideline is to have 0.8 to 1 gram of protein per Kg of body weight.

Question 2:
Are all protein sources equally healthy?

No. You should eat lean proteins like plant based proteins, chicken, eggs, dairy and poultry. They have less carbs and are good for the body. Whereas, you should avoid processed and fatty proteins like red meat.

Question 3:
Can I take supplements along with the high protein diet for weight loss?

Yes, you can take supplements to reach your protein intake. But keep them in a limited amount.

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