How To Diet Using Protein
In a study reported by the American Journal of Physiology, a group eating a high-protein diet (one gram per pound of body weight) burned more fat than a group that ate the Recommended Daily Allowance (RDA) of protein. The same group that burned more fat also had an increase in metabolic rate (the number of calories your body burns each day). High protein diets can be an effective weight loss tool.
Instructions
-
Eating a High-Protein Diet
-
1
Add protein to every meal. Some high-protein foods are fish, turkey, egg whites and chicken. In a normal diet, protein makes up about 10 to 15 percent of daily intake, but in a high-protein diet, it can be between 30 and 50 percent of total food consumed.
-
2
Consider buying some protein powder that can be used to make protein-rich shakes for snacks. Protein helps stave off hunger longer than carbohydrates or fats.
-
-
3
The protein should be low in fat. The most weight loss occurs with high protein in conjunction with decreased fat intake. Choose lean cuts of meat and nonprocessed protein whenever possible.
-
4
Choose alternative protein sources in addition to meat. Some of these are legumes, nuts (in moderation) and light dairy products.
-
5
Consume protein with every meal and snack you consume. When you eat carbohydrates, they will metabolize quicker if eaten with protein.
-
6
Do aerobic activities for an hour most days of the week. Add resistance workouts at least two to three times a week. A high protein diet works best with the addition of an exercise routine.
-
1
Tips & Warnings
Learn to read nutrition labels to figure out percentages of proteins, carbohydrates and fats in a given food item. If there is no food label, you can look up information on the USDA nutrient data laboratory at www.nal.usda.gov.
High-protein diets do not mean no-carbohydrate diets. Carbohydrates are necessary for blood-sugar-level regulation and energy. Do not just eat protein; the most effective weight loss program is to eat regularly of protein, carbohydrates and fat. Just remember to make 30 per cent of all meals protein and have protein-rich snacks between meals.
