A High Protein Diet for Losing Weight! Does it Work?

Last Updated on September 8, 2024 by Martin

High Protein Diet for Weight Loss

Does a high protein diet for losing weight work, and can it help you lose weight?

Many people want to lose weight, but it is difficult because of the number of diets.

Low-calorie, Paleo, Keto, or a high protein diet? There are so many different opinions on what diet will work for you and even more on how long you should be following a specific diet. It gets confusing!

In the last few years, the keto diet has been quite popular among many but is it the right choice for you who want to lose weight?

Many factors play a role here, such as lifestyle preferences, income, social life, fitness levels, and health conditions.

In the following, you will learn a lot more about the high-protein diet for losing weight. You will be able to make the right decision if this is a diet that suits your needs.

What is a High Protein Diet for Losing Weight?

A high-protein diet for losing weight may be helpful for some people. Protein has been shown to increase satiety which leads to less calorie intake overall.

Protein also helps accelerate fat loss while maintaining muscle mass which is a benefit that many other diets cannot claim.

One downside to a higher protein diet is that it can be challenging to maintain over the long term due to the increased costs and time required in making dietary changes. If you are considering starting a diet with more protein, make sure you research what types of diets suit your needs best before beginning any new diet plan.

What it Takes to Call Your Diet a High Protein Diet

To call your diet a high protein diet for losing weight all boils down to your macronutrient percentages.

A regular healthy diet looks something like this

Protein 10-25%
Carbs 55-65%
Fats 10-20%

To compare, a keto diet will look something like this

Protein 10-25%
Carbs 5-10%
Fats 65-70%

A high-protein diet will look closer to something like this

Protein 30-50%
Carbs 40-50%
Fats 20-25%

As a person who wants to lose weight, your protein intake should be around 30 to 35% at the most. The 40-50% intake of protein is where some bodybuilders and fitness professionals are at some point during their workout cycles.

If you are interested in keto? I recommend you check out our Keto Advanced weight loss article!

The Benefits

With a high-protein diet, you will increase not only your satiety but also your energy levels. Protein is easy to digest, so it doesn’t cause the same issues that other high-fat foods do for many people.

Protein is also shown to decrease fatigue levels throughout the day, which may be beneficial for people looking to maintain an active lifestyle while still losing weight.

Some of the expected benefits of including more protein in your diet are increased muscle mass and decreased fat mass. Therefore, a high-protein diet is extra beneficial for those of you who like to work out.

Also, a high-protein diet to lose weight has led to a decreased risk of diabetes and cardiovascular disease. Eating a diet that includes more protein can also lead to better blood pressure levels, improved cholesterol levels, and lower cancer risk.

Be Aware

Please be aware that too much protein in your diet can put a strain on your kidneys and lead to dehydration.

Another thing you should be aware of when choosing to start a high-protein diet is the increased costs and time required to make dietary changes.

Some people may also experience stomach issues if they do not adequately transition into a higher protein, leading to them quitting before achieving their weight loss goals.

Best Foods to Get on a High-Protein Diet

Protein Content in different foods

Some of the best foods you can eat on a high-protein diet are lean protein sources are:

Nuts
Seeds
Lean meat
Dairy products
Fish
Poultry
Low-fat yogurt.

Make sure to limit your weekly intake of red meat to a minimum since it may contain a high amount of cholesterol and trans fat.

On the other side, increase your fish intake, such as cod, tuna, and salmon, all tremendous lean protein sources.

Wild salmon can be extra beneficial because it will also give you healthy omega-three fatty acids that are good for you and your body.

Make Sure to Get Your Veggies

Despite being on a high protein diet for losing weight, you must get some complex carbohydrates.

It can be whole grains, fiber-rich files, beans, greens, broccoli, cauliflower, and tomatoes.

Also, get some brown rice, quinoa, or potatoes for your main meals.

How to Get Your Daily Protein Intake Covered

Many people have a hard time getting their daily recommended intake of protein. If that is the case, then there are several things you can do to meet your needs.

Legumes, nuts, and seeds are all high-protein sources that taste great and are available in many places. They are easy to consume, and you can have them with you anywhere.

Protein powder like Crazy Nutrition Tri-Protein is also a popular option for getting a high number of proteins faster.

The good part about this brand is that the content is high in protein and exceptionally low in fat and carbohydrates. It means you get a high protein intake and low on calories, a good option to ensure that you meet your protein requirements.

What If I Am a Vegetarian or Vegan?

Being a vegetarian or vegan shouldn’t keep you from doing a high-protein diet to lose weight. There are plenty of good plant-based protein sources available that you can enjoy.

Does the High Protein Diet for Losing Weight Work?

The high protein diet for losing weight works, but you need to be aware of the consequences if you are not careful. You will have increased costs and increased time expenditure on your end.

You will also need to be aware that it might create stomach discomfort, especially at the beginning of your diet. To counteract that, make sure to get plenty of fiber as well.

The good thing about the high protein diet is that it is easy to mix items with your foods. A few examples are wholesome sources like legumes, nuts, and seeds. They are also easy to transport and carry around.

Some people like to use protein powder supplements, while others prefer cooking with lean proteins like poultry, fish, and seafood.

Protein supplements such as Crazy Nutrition Tri-Protein are also beneficial if you are into muscle building and fitness. Here you can use it as a pre-workout supplement to boost your energy levels and start your muscle recovery.

You should make sure to include all your veggies in your high-protein diet because they are healthy for you and provide you with fiber.

If you are a vegetarian or vegan, there are still options for you to enjoy on the high protein diet to lose weight. You can use beans, nuts, and seeds as your source of proteins.

Finally, remember that a calorie will always be a calorie. Too many of them will always lead to weight gain no matter what type of diet you are on.

Check out our article on How to Eat Fewer Calories and Get Started Losing Weight.

Will the High Protein Diet for Weight Loss Work on You?

I will say that the people who benefit the most from a high-protein diet for losing weight want to work out and do strength training regularly.

When using and building your muscles, you will get the most benefits from a high-protein diet.

But anyone who likes protein-rich sources of foods will benefit from a high-protein diet to lose weight.

At the same time, you are taking care of your diet, you should also incorporate these 10 power habits into your life for faster weight loss.

The Big Problem With High-Protein Diets

As I mentioned earlier, one big problem with high-protein diets is that consuming that amount of protein daily can be quite hard.

For example, I weigh around 220 lbs. Following the 35% protocol, I must digest 260g of protein daily.

A woman weighing around 190 lbs who wants to lose weight must consume around 190g of protein daily.

To calculate your exact needs you can use this protein calculator

Crazy Nutrition Tri-Protein

A great way to get your protein requirements covered is to use a protein supplement.

However, just as there are different sources of protein, like meat, fish, and plant-based, you can also get various types when it comes to supplements.

Your best option is to get proteins with different acting times, very fast, fast, moderate, and slow. That way you can feed your body with building blocks for recovery right after a workout and for muscle growth and recovery over longer periods.

Crazy Nutrition Tri-Protein gives you 4 different types of protein.

Whey Protein Concentrate:

Origin: Whey which is the liquid by-product of cheese

Acting time: Fast, which is good to start your recovery after a workout and for muscle building,

Micellar Casein:

Origin: Milk

Acting time: Slow, which is good as a before-bedtime snack, and if you feel a little hungry in the evening or during the night.

Milk Protein Concentrate:

Origin: Milk

Acting time: Moderate. This is what we call general protein consumption or meal replacement.

Hydrolyzed Whey:

Origin: Whey

Acting Time: Very Fast which makes it perfect to digest during a working or hard labor. Immediate post-workout recovery and if you are having some digestive issues.

With a supplement like Tri-Protein, you can cover all your requirements ensuring that you together with your high-protein diet get an optimal intake of protein.

>> Click Here to Learn More About Crazy Nutrition Tri-Protein <<