High Protein Diet for Weight Loss/Management and Satiety

If you are struggling to control your weight, you are not alone. Millions of people fail to stick to diets because they feel too hungry to resist cravings. One way to increase your chance of success is to eat foods that improve satiety, such as high-protein foods. Let’s take a look at the ways that a high-protein diet can help you keep your weight under control without going hungry.

High-Protein Diets Improve Satiety

Research shows that protein makes people feel satisfied for longer than carbohydrates or fat. Eating high-protein meals could help you avoid snacking and therefore reduce your overall calorie consumption. This will help you lose weight over the long term.

High-Protein Diets Maintain Muscle Mass

When most people go on a diet, they are keen to get rid of fat but don’t want to lose the muscles they’ve worked so hard to build. Eating a diet that is high in protein may help to stimulate your muscles, reducing the risk of losing muscle mass while trying to lose weight. As a result, you could end up with a figure that you find more pleasing as a result of your weight loss efforts.

High-Protein Diets Increase Thermogenesis

Thermogenesis is a process your body uses to generate heat. This process burns calories, which means it can contribute to weight loss or management. Eating a diet high in protein is associated with higher levels of thermogenesis, which means it could help you to burn more calories and therefore keep your weight under control.

Which Foods Are High in Protein?

Animal products are usually high in protein, although many meats and cheeses also contain a lot of fat. For lean protein, stick to the following animal sources:

• Chicken
• Turkey
• Fish
• Lean beef
• Eggs (particularly egg whites)
• Low-fat dairy products

Plant proteins can also help you lose weight or maintain a healthy weight. Plant sources of protein usually contain fiber as well as protein, which means they could help you stay fuller for longer. Include these foods for a healthy plant-based protein diet:

• Nuts
• Beans
• Chickpeas
• Lentils
• Seeds
• Tofu
• Quinoa

Here is an example of a high-protein diet plan you could use to maintain or lose weight.

Breakfast: Scrambled eggs and smoked salmon on wholegrain toast.

Lunch: Grilled fish with lemon juice, herbs, and steamed vegetables.

Dinner: Tofu and cashew nut stir-fry with vegetables and quinoa.

Snacks: Hummus and carrots, apples and peanut butter, Greek yogurt with nuts, seeds, and berries, latte with low-fat milk