How to Create a High Protein Diet

High protein diets are all the rage, with numerous books, websites and weight loss programs devoted to the topic. Although increasing protein intake and limiting other foods can lead to rapid weight loss, some high protein diets are not healthy. To create a high protein diet that can help you achieve your weight loss goals and maintain your overall health, you must educate yourself about proper nutrition.

Instructions

Difficulty: Moderate

1. Stock up on protein-rich food. Items high in protein include poultry, seafood, beans, nuts, dairy products and beef. Turkey, salmon, black beans, low fat milk and lean beef are among the best bets for high protein, heart healthy diet.
2. Control portion size. Eating too much protein-rich food can prove counterproductive. In general, your daily consumption of protein should be consistent with the following ratio: 1/2 to 2 grams for each pound of bodyweight. Ideally, you should limit protein intake to 1 gram per day per pound.
3. Read food labels carefully. Pay attention not only to protein content, but also to the amount of sugar, saturated fat and carbohydrates in your food. Some breakfast bars, for example, are high in protein, but are also high in sugar and other ingredients you want to limit.
4. Maintain balance. The American Heart Association does not endorse most protein-centered diets because they tend to be high in fat and often limit crucial dietary elements like whole grains, minerals and vegetables. Although you may stack your diet with protein-rich foods, remember to eat your vegetables, take vitamin supplements and consume whole grains daily.
5. Remember to exercise. Developing an exercise routine is a crucial element of any diet. To lose weight and effectively metabolize your relatively high protein intake, you must work out at least five times per week. Design a fitness program that includes cardiovascular, flexibility and strength exercises.
6. Supplement your diet. For protein on the go, purchase protein shakes, protein drink mixes and protein bars. These items come in handy when you're in a hurry and don't have time to prepare a meal; they often make a great snack.
7. Choose the optimum time to eat foods high in protein. To optimize weight loss, eat upon waking up in the morning, after your daily exercise session and just before bed. Instead of limiting your diet to these three meals, eat small "meals" throughout the day--approximately one every three hours.