High protein diets can be effective weight loss tools if followed in a nutritionally sound manner. A 2005 editorial in the American Journal of Clinical Nutrition highlighted multiple studies proving that higher intakes of protein helped with weight loss by improving feelings of satiation without adversely affecting health. The American Heart Association does not recommend high protein diets because of the potential of consuming too much saturated fat. Try increasing your intake of lean protein while continuing to consume healthy amounts of other macro-nutrients to make a high protein diet more balanced.
Step 1
Increase your protein intake from the traditional 10 to 15 percent recommended by the U.S. Department of Agriculture Dietary Guidelines. Make protein between 20 and 30 percent of your daily calories. Strive to consume about 20 to 30 g of protein in every meal or snack. Keep meat portion sizes at each meal between 2 and 4 oz.
Step 2
Seek out lean sources of protein. Pick skinless poultry, buffalo and pork tenderloin for your meats. Eat fish at least two to three times per week to maximize omega 3 intake and further enhance weight loss. Try vegetarian options such as soy or chick peas. Use low-fat dairy (unsweetened yogurt, cottage cheese, ricotta cheese) as another good source of protein.
Step 3
Continue to eat carbohydrates. Ensure that 50 to 60 percent of your daily calories come from whole grain carbohydrates or complex vegetable carbohydrates (such as sweet potatoes and winter squash).
Step 4
Enhance your diet with mono-unsaturated fats. While choosing low-fat protein sources, focus about 20 percent of your calories on fats coming from olives, nuts and other plant oils. Use olive oil in marinades or to dress up salads. Snack on nuts for both protein and healthy fat intake.
Tips and Warnings
- Buy nitrite/nitrate-free products or avoid using processed meats--such as hot dogs and deli meats--as your primary protein sources. Nitrites and nitrates may contribute to the development of cancer. Carbohydrates should remain your primary energy source, so do not skimp on your intake of them--just pay attention to their quality.
- Try not to exceed 30 percent for protein consumption--long term over-consumption of protein may lead to kidney maladies.
Things You'll Need
- Lean sources of protein
- Fresh vegetables
- Whole grains
- Sweet potatoes
- Mono-unsaturated fats
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