Going on a high-protein diet may help you tame your hunger, which could help you lose weight. You can try it by adding some extra protein to your meals. Give yourself a week, boosting protein gradually. Choose nutritious foods to help you meet your weight loss goals. If you plan to add a lot of protein to your diet, check with your doctor first. High-protein diets aren’t safe if you stay on them too long, and they may not be safe if you have certain health issues.
Yes, a high-protein diet can help with weight loss by making you feel fuller. But stay on it only for a short time to avoid possible health problems. Remember, your weight loss probably won’t last if you go back to unhealthy eating habits. Talk to your doctor about healthy diet changes that are easy to maintain and can boost your health and help with weight loss. The best and most effective healthy eating plan is one you can follow for a long time.
Best High-Protein Sources for Weight Loss
Choose protein sources that are nutrient-rich and lower in saturated fat and calories. Those include lean meats, which are meats with less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per 100 grams. Examples include skinless chicken, skinless turkey, and lean cuts of red meat, such as beef and pork, that are labeled loin or round. Stay away from processed meats.
Other healthy protein choices are:
- Seafood
- Beans
- Soy (such as tofu, soy curls, and tempeh)
- Low-fat dairy
- Eggs
- Nuts and seeds
It’s a good idea to try different protein sources. For instance, you could have salmon or other fish that’s rich in omega-3s, beans or lentils that give you fiber as well as protein, walnuts on your salad, or almonds on your oatmeal.
How much protein are you getting? Here’s how many grams of protein are in these foods:
- 1/2 cup low-fat cottage cheese: 12.4 grams
- 3 oz tofu, firm: 9 grams
- 1/2 cup cooked lentils: 9 grams
- 2 tablespoons natural-style peanut butter (7 grams) or almond butter (6.7 grams)
- 3 oz skinless chicken breast: 26 grams
- 3 oz fish fillet (depending on type of fish): 17-20 grams
- 1 oz provolone cheese: 7 grams
- 1/2 cup cooked kidney beans: 7.7 grams
- 1 ounce almonds: 6 grams
- 1 large egg: 6 grams
- 4 oz low-fat plain yogurt: 6 grams
- 4 oz soy milk: 3.5 grams
- 4 oz low-fat milk: 4 grams
Carbs and Fats
While you’re adding protein to your diet, stock up on carbs that are good for you, such as:
- Fruits
- Vegetables
- Whole grains
- Beans and legumes (both also have protein)
- Low-fat milk and yogurt (both have protein)
Also, try healthy fats such as:
- Nuts and natural-style nut butters
- Seeds
- Olives
- Extra virgin olive oil and canola oil
- Fish
- Avocados
To help manage your appetite, try splitting your daily calories into four or five smaller meals or snacks.
Is a High-Protein Diet for Weight Loss Safe?
If you’re otherwise healthy, a high-protein diet is usually safe for a short time. But you can face health issues if you stay on it for long. Talk with your health care provider before starting any weight-loss diet. That’s especially important if you take medications or supplements or if you have kidney disease, diabetes, or another long-lasting health condition.
Studies are looking at the long-term risks of high-protein diets that limit carbohydrates (carbs). Research shows they can:
- Keep you from getting enough fiber or nutrients. This can give you bad breath, headaches, and constipation.
- Raise your risk of heart disease, if you’re eating meat that’s not lean and high in saturated fat. It can also raise your LDL, also known as the “bad” cholesterol.
- Worsen how well your kidneys work. That’s because your body may not be able to get rid of all the waste products resulting from protein metabolism.
High-Protein Diet for Weight Loss FAQs
What is the 90-30-50 method?
It’s a diet plan that calls for consuming 90 grams of protein, 30 grams of fiber, and 50 grams of healthy fats daily. This method is often promoted for weight loss and overall health benefits.
Can I lose belly fat by eating protein?
Possibly. Adding more protein to your diet while reducing your calories can help reduce the buildup of harmful fats in your body, especially around your belly (abdomen). Another possible benefit is less muscle loss during weight loss, as protein is used to build muscle.
How can I get 70 grams of protein a day?
Consider eating protein-rich foods in each meal and as snacks. This might include adding protein powder to your food or drinks, and choosing high-protein options, such as lean meats, seafood, eggs, low-fat dairy, legumes, and nuts.