If you are struggling to lose weight, following a high protein diet may help. Lean protein is a great source of nutrition to help you feel full and satisfied to prevent overeating. Good sources include lean cuts of meat, seafood, dairy, beans and nuts. Incorporating protein into all your meals may help you reach your weight loss goals. Try eating a high protein diet for seven days to help jump start your weight loss plan.
Benefits of A Protein Diet in 7 Days
High protein diets can help promote weight loss, fat loss and better blood lipids levels. They help promote satiety, helping people control their appetites. The Recommended Dietary Allowances for protein is 0.8 grams per kilogram of body weight, but for weight loss, protein needs should be increased to 1.2 to 1.4 grams per kilogram with fewer calories coming from fat and carbohydrates. For a 150 pound women, this would be about 80 grams of protein per day. For a 180 pounds man, this would be about 114 grams of protein per day.
Some high protein ideas include 6 ounces of Greek yogurt for 18 grams of protein, one cup of yogurt for 11 grams of protein, a tablespoon of peanut butter for 7 grams of protein, 1 cup of milk for 8 grams of protein or eggs which have 6 grams of high quality protein per serving. A good breakfast could be a serving of Greek yogurt with fresh berries and two eggs which would be 30 grams of protein. For additional protein, add one or two tablespoons of peanut butter to a slice of whole-grain toast.
Most meats are high in protein. A 3-ounce serving, or the size of a deck of cards, is a standard serving of meat. Three ounces of skinless chicken contains 28 grams of protein, steak contains 26 grams, turkey contains 25, pork contains 22 grams, and ham contains 14 grams. Different beans are also high in protein. A one-half-cup serving of pinto beans has 11 grams of protein, black beans contain 8 and chick peas contain 7. A serving of chicken mixed with vegetables and a side of hummus with vegetables contain 34 grams of protein. If you want extra protein, add a 4-ounce serving of cottage cheese for an extra 14 grams of protein.
Dinner and Snacks
Seafood is high in protein but lower in calories than meat. For example, a 3-ounce serving of tuna has 22 grams of protein but 99 calories compared to a 3-ounce serving of pork that has 22 grams of protein and 122 calories. For each 3-ounce serving, salmon has 22 grams, shrimp has 20 and lobster has 16 grams. Cheese, such as mozzarella, has 7 grams per one-quarter cup.
For dinner, try a serving of salmon and vegetables covered with one-quarter cup of mozzarella cheese for 29 grams of protein. Add a glass of milk for another 8 grams of protein or 1 cup of yogurt (11 grams) mixed with one ounce flaxseed (6 grams) for extra protein.
Snacking on nuts and seeds gives you extra protein. For example, 1 ounce of almonds provides an extra 6 grams of protein, or an ounce of pumpkin seeds provides 9 grams of protein.