Weight Loss Diet Plans: High-Protein Diet

High-protein, low-carb weight loss diet plans include eating burgers, steak, bacon, and cheese, among others. Atkins and Zone plans are included in this approach. Appealing as it may seem, but you need to carefully consider your own body needs and conditions before diving into a high-protein diet.

In general, women need at least 50 grams of protein per day, while men need about 60 grams per day. In a high-protein diet, it would take more than this amount. This would mean lowering intake of carbohydrates such as grains, cereals, fruits, and some vegetables, in lieu of protein-rich food such as mean, beans, eggs, nuts, grains, cheese, seafood, or vegetarian sources like soy.

You will lose weight quickly when you cut your carbohydrate intake because you will lose water. Without extra cards, your body starts to burn more fat as fuel for energy consumption. This may lead to ketosis, which may make weight loss easier because you will feel less hungry. However, ketosis have negative effects on the body like irritability, temporary headaches, and nausea. Nonetheless, it appears to be safe long-term. Try a FREE Online Calorie Counter to accurately measure your food caloric intake.

NOTE: Consult your doctor, physician, or dietician before starting any strict diet plan, for your health safety.

Therefore, you can lose weight on high-protein weight loss diet plans and keeping track of your intake in your Online Food Diary. Here are tips on how to effectively do it:

  • Choose dairy such as milk, cheese, and yogurt for strong bones and a healthy heart. Low-fat and non-fat dairy products can help you keep calorie counts down.
  • Find a program that includes vegetables so you won’t miss out on important nutrients such as fiber our of whole grains (check the labels so ensure that they don’t have high sugar or fat).
  • Also include some carbs. Do not completely eradicate carbs. Just minimize it.
  • Avoid huge servings of fatty meals.
  • Choose lean beef such as steaks so it would have less unhealthy fat.
  • If you choose white meat such as chicken or poultry, you will have less fat over dark meat from pork and beef. Remove the skin to eliminate saturated fat.
  • Pork has plenty of protein without too much fat. Choose top loin, tenderloin, rib chops, shoulder blade steaks, or sirloin steak.
  • Fish has lots of protein and is almost always low-fat. Tuna and salmon have more fat but good ones – called omega-3 fatty acids which are good for the heart.
  • Eggs are great sources of protein too. Despite cholesterol in its yolk, experts say it  is not enough to raise levels in the blood. Trans fats and saturated fats are the culprits for raising cholesterol levels in the blood.
  • Plant-based alternatives such as soy burgers, tofu, and other soy-based foods are excellent sources of protein. In fact, when you eat 25 grams of soy protein per day, it will lower your cholesterol level.
  • Beans have fiber to help you feel full longer and to lower your LDL or bad cholesterol level. 1.5 cups of beans has about as much protein as 3 ounces of broiled steak.

Most low-carbohydrate weight loss diet plans still include some vegetables but often limit fruit. There’s no known harm to completely eliminate fruit intake temporarily to keep your carb count down. However, for your long-term health stability, weight loss, and general nutrition choose a plan that includes fruit after you reach your weight goal.

ASK US for recommendations on best weight loss diet plans fit specifically for you.

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2 comments

  1. Hi,
    Thank you for simplifying this information. I have tried many diets in the past and will probably try many more but it is not always easy to get straight information about diets and dieting plans.
    I found that the break down of the information in your post was simple enough for me to come up with my own diet plan that may fall into the parameters that you stated in your post. of course, nothing beats pre-prepared meal plans, however, those offer their own set of complications (ingredients etc.).
    I have not tried a low carb diet in a strict sense, but I would like to. Can you recommend how to do this when you have young children? I do not want to make multiple meals for each meal.

    1. Hi Matendi, thanks for your feedback. Highly appreciated!

      I agree. Diet meal plans are complicated and at the same time very challenging to follow. We tend to be tempted with our cravings and easy-to-prepare foods that we sometimes neglect the nutritional values, primarily just to satisfy our hunger. This is why I prepared that easy high-protein, low-carb diet reference.

      For your meal preparation, I think the easiest way to stick with low-carb during family mealtime is to just lower your own serving of carb and increase your own serving of protein out from the family’s serving plate. If you want a more personalized meal plan, you can sign-up to our RunVigor Health and Fitness Club so we can talk more in-detail about your family meal plan and I can suggest a practical approach for you. Stay healthy, pal! 🙂 

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