Hello everyone welcome back to health sastra after a long time, in this blog I share my deep research and knowledge about high protein diet for weight loss. High protein diet help to improve your health and reduce extra fat from your body.

A high protein diet means consuming as a significant portion of your daily calorie intake, between 20 to 45 percent of total energy intake. This is very effective for our body than a standard protein diet , which contain protein 5 to 20 percent of daily calorie. High protein diet has many benefits like enhanced immunity, stamina, boost metabolism, increase muscle and loose fat.

How high protein diet for weight loss work

High protein diet helps to increase good hormone and make a stability in your body. High protein gives you more energy that make you more active. Right amount of high protein prevent the loos of muscle, you just need do consume high protein and follow weight reducing activity.

Benefits of high protein diet for weight loss

• Protein has higher diet induced thermogenesis compared to carbohydrates and fats. This means your body feel more energy without extra calorie.
• Workout is a important step to reduce fat but when we do workout for weight loss our body loose extra body fat with muscle that’s make your body weaker. It is the main reason of consuming high protein diet for weight loss, Basically it’s means that high protein help to prevent muscle loss during fat loss.

How to Apply

To see a effective result in high protein diet for weight loss, you need to following this steps:

• You need to consume 1.07 to 1.60 grams protein per kilogram of body weight per day.
• Include variety of protein rich foods in your diet such as meat, fish, egg, milk and plant based protein.
• To see a fast and effective result you need to balanced your diet with the amount of carbohydrates, fats and other nutrition.
• Regular track your body weight and mark up.

Why Protein is Important?

Protein play a important role in the formation, maintenance and structure of your tissue and organs. Protein do many other thing such as:

• Muscle, skin and bone repair
• Enzyme production
• Molecule transportation

Example of High Protein Diet

• DASH diet: Including protein rich food along with fruits, vegetable and whole grains.
• Atkins Diet: Include high protein and low carbohydrate intake.
• Ketogenic Diet: Only for high fat people, Include moderate protein and low carbohydrate intake with physical activity.

How Much Protein Should you eat every day?

How much protein you should eat every day is depends on several factor, such your age lifestyle, sleep and gender.

According to health experts maintain a high protein diet you need to consume 1.07 to 1.60 grams protein per kilogram of body weight per day. If your weight is 62 kg you need 67 to 100 gram of protein daily.

According to study in 2017 people who consume high protein diet 1.34 gram per body weight kg, more than 6 months duration they loose weight 75% faster.

Weekly High Protein Diet Plan

This is a sample weekly diet plan for gives you a idea about a perfect diet plan that you can follow easily, If this plan is suitable for you then you can follow this diet plan.

Monday

At breakfast you need to consume a bowl of vegetables and fruits including dry fruits. Then in lunch you need to consume grilled chicken with tomato salad and yogurt. At after noon you can consume boiled eggs with apple sliced and the final dinner Lasagna Roll Ups with Cottage Cheese and Arugula Salad.

Tuesday

Start your day with a protein powder smoothie, at lunch eat Canned Salmon Salad then. In Evening snack you can take a protein bar and cucumber salad. At dinner you can eat Korean-Inspired Salmon Tacos.

Wednesday

At breakfast protein and smoothie bowl then lunch with Meatballs (6 meatballs, served with brown rice and steamed broccoli). At dinner chicken and avocado salad.

Thursday

Start your day with oatmeal, In lunch you can consume bread and chicken sandwich. At dinner at smashes potatoes and fried beans.

Safety and Side Effects

High protein diet is safe for all ages of people and not have any side effects, and not been shown any negative impact. People with kidney at first contact with a health expert or doctor then consume this diet. People with kidney issue can feel negative impact to follow this diet.

Conclusion

A high protein diet can be an effective tool for weight loss, offering benefits such as enhanced satiety, increased metabolism, and preservation of muscle mass. While it is beneficial for many, it is essential to ensure the diet is well-balanced and tailored to individual nutritional needs. As with any significant dietary change, consulting a healthcare professional is recommended.