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High Protein Diet Plan For Weight Loss


If you’re looking for a new diet to help you get back in shape, or speed up your weight loss, a high-protein diet might be the best option for you. What is a high protein diet?

This type of diet emphasizes protein sources such as chicken, beef, fish, and eggs.

Smaller units known as amino acids constitute protein. It is essential for our everyday lives as it gives us the strength and energy to keep going on throughout the day.

Why choose a high protein diet? Protein is what your body uses to build muscles and repair tissues. When your body has more protein, it burns off excess fat instead of storing it.

High Protein Diet Plan For Weight Loss

What Is A High Protein Diet?

Including protein in our daily meals could benefit us in several ways. A high-protein diet is a diet that contains more than 20 grams of protein per day.

Moreover, this essential[1] component is required for good health at all stages of life. It is filling and also plays a key role in preserving lean muscle mass.

Protein is an essential part of a healthy diet because it helps to keep you feeling full and satisfied, helps build and maintain muscle mass, and can help lower your risk of chronic diseases like heart disease and stroke.

There are many different protein foods, so you must find ones you enjoy eating. Some good protein sources include lean meat, poultry, seafood, eggs, legumes (beans and peas), nuts, and seeds.

Additionally, it could also be said that even though more study is required to determine the effect of a high protein diet on weight loss and maintenance, consuming protein in place of refined carbs could be beneficial[2] for weight management.

Be sure to include enough variety in your diet, so you don’t get bored. There are also many delicious high-protein supplement options available on the market today.

If you’re looking to start a high protein diet for weight loss, start by calculating how much protein you need each day. Then figure out which foods contain the most protein and add them to your meals and snacks.

If you’re unsure where to find high-protein foods in your local grocery store, try searching online for recipes or lists of recommended protein sources.

Why Are High Protein Diets Good For Weight Loss?

A high protein diet is good for weight loss because it helps you feel fuller and keeps your hunger at bay.

Protein can also help to boost your metabolism, helping you burn more calories.

In addition, a high protein diet can help you to feel more energetic and motivated.

A high-protein diet plan can help you lose weight in several ways:

  • By helping you burn more calories, a high-protein diet can help you lose weight. Thus, improved[2] metabolic rate as compared to digestion rate of carbohydrates could be experienced with it.
  • By helping to keep your hunger at bay, a high protein diet can help you keep the weight off over time. A good amount of protein could also help[3] in protecting fat-free mass.
  • By providing the necessary nutrients your body needs to function correctly, a high-protein diet can help you maintain your weight loss goals.
  • Adequate protein could help[4] in strengthening bones and preventing osteoporosis.

When it comes to losing weight, there are several things to consider as to what foods to eat, how many calories to consume, and how often to eat.

While each person’s approach will vary, choosing a high-protein diet can be a great way to achieve lasting weight loss.

A high protein diet comprises at least 15% of your daily caloric intake from proteins. It could support[5] increasing satiety and reducing fat mass keeping hunger hormones (ghrelin) at low levels.

This means that if you are trying to lose weight, eating more protein-rich foods will help ensure that you meet your calorie goals while supplying your body with the essential nutrients it needs.

In addition to being a good energy source, proteins are essential for maintaining muscle mass and preventing diseases like diabetes and heart disease.

How To Start A High Protein Diet Plan?

When you eat a high protein diet, you help your body to burn more calories and maintain muscle mass.  If you start taking a high protein breakfast in place of a high carb breakfast, it could be more[6] satiating.

This plan is also an excellent way to help reduce your risk of chronic diseases such as heart disease and cancer. Here are some tips on how to start a high-protein diet plan-

  1. Calculate Your Daily Calorie Needs.

    The first step in starting a high protein diet plan is figuring out how many calories you need daily.

    Tracking and maintaining a journal could develop[7] a sense of accountability about what to eat and when and how much to eat.

    Use an online calculator or a nutrition journal to determine your daily calorie needs. Remember that you can also adjust your caloric intake if you’re trying to lose weight or maintain your weight loss goals.

  2. Choose Protein Sources Wisely.

    Following a high-protein diet plan, you don’t have to eat only high-protein foods. You can include moderate amounts of other types of foods as well.

    But it is said that animal protein includes[8] all essential amino acids and makes it a complete source of protein and vegetable sources lack a few of these amino acids.

    Make sure that each meal and snack includes at least one source of protein. Some good protein sources include poultry, fish, legumes, eggs, soy products, nuts, and seeds.

  3. Incorporate Exercise Into Your High Protein Diet Plan.

    A high-protein diet might be the right choice if you want to lose weight. Protein intake is essential for your body to build muscle and burn fat, so it’s important to ensure you include the right amount in your diet.

    Additionally, a high protein diet may improve the impact of exercising and strength training and may support[9] in the development of lean muscle mass.

High Protein Diet Recipes

According to the National Institutes of Health, protein helps[10] control hunger and cravings and supports muscle growth and development.

Protein aids[10] in controlling blood sugar levels reduces the risk of heart disease, reduces inflammation throughout the body, and may even reduce the risk of some types of cancer.

A high protein diet plan is the key to losing weight, and this recipe roundup will help you get started.

Whether you’re looking for a quick and easy meal or something more complex, we’ve covered you.

A high-protein diet is a great way to start if you want to lose weight. Protein helps you feel full longer, making it easier to stick to your diet.

High-protein diets are not just for bodybuilders or athletes; even sedentary individuals can benefit from eating more protein.

Here are some high-protein diet recipes that you can try:

  • Quinoa Bowl With Roasted Veggies And Chicken
  • Grilled Salmon With Roasted Sweet Potatoes
  • Omelet with Greens and Bacon
  • Grilled Cheese with Roasted Tomatoes and Basil
  • Slow Cooker Honey Sriracha Chicken with Brown Rice

How Do I Stay On The High Protein Diet For The Long Term?

It can be tough to stick to a high protein diet for the long term, but with a bit of planning and motivation, you can make it work. Thus, these easy steps could keep you on track and motivated-

  1. Set Realistic Goals.

    Don’t try to go on a protein diet forever – your goal should be to lose weight and improve your health.

    Make sure you’re considering how much protein you need each day to reach your goals, and be honest with yourself if you’re struggling to meet them.

  2. Be Tempted By Healthy Snacks.

    If you are craving unhealthy foods, try preparing some healthy alternatives instead. Healthy snacking could add[11] more nutrients to your diet and they are also very low in calories.

    For example, make a batch of veggie burgers or hummus instead of buying the junk food at the store.

  3. Keep A Food Diary.

    This will help you track what you’re eating and give you an idea of where you could be improving.

    Diary tracking could be an effective[12] tool for weight loss, and maintaining a journal could support consistent weight management. It’ll also help keep you motivated toward your fitness goals.

  4. Stay Active.

    Being active is essential for weight loss and overall health. It is good to incorporate some exercise into your daily routine. Exercising is important[13] for cardiovascular health.


Thus, it could be said that some people swear by low-carbohydrate diets, while others swear by high-protein diets.

A good high-protein diet plan will not only help your body burn calories more efficiently, but it may also ensure that your muscles are getting the nutrients they need to function optimally.

So, if you’re looking for an effective way to reduce your weight without feeling overwhelmed or deprived, give this high-protein diet plan a try.


Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Emily Arentson-Lantz , Stephanie Clairmont , Douglas Paddon-Jones, et al. Protein: A nutrient in focus. Review: Appl Physiol Nutr Metab. 2015 Aug;40(8):755-61.doi: 10.1139/apnm-2014-0530. Epub 2015 Jul 22. Available from https://pubmed.ncbi.nlm.nih.gov/26197807/
  2. Thomas L Halton , Frank B Hu. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. Review
    J Am Coll Nutr. 2004 Oct;23(5):373-85.doi: 10.1080/07315724.2004.10719381. Available from https://pubmed.ncbi.nlm.nih.gov/15466943/
  3. Stefan M Pasiakos 1 , Jay J Cao, Lee M Margolis, Edward R Sauter, et al. Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial. Randomized Controlled Trial. FASEB J. 2013 Sep;27(9):3837-47.doi: 10.1096/fj.13-230227. Epub 2013 Jun 5. Available from https://pubmed.ncbi.nlm.nih.gov/23739654/
  4. Jean-Philippe Bonjour. Dietary protein: an essential nutrient for bone health . Review J Am Coll Nutr. 2005 Dec;24(6 Suppl):526S-36S.doi: 10.1080/07315724.2005.10719501. Available from https://pubmed.ncbi.nlm.nih.gov/16373952/
  5. Dominik H Pestacorresponding author and Varman T Samuel. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond). 2014; 11: 53.Published online 2014 Nov 19. doi: 10.1186/1743-7075-11-53
  6. Wendy A M Blom , Anne Lluch, Annette Stafleu, et al. Effect of a high-protein breakfast on the postprandial ghrelin response. Randomized Controlled Trial Am J Clin Nutr. 2006 Feb;83(2):211-20.doi: 10.1093/ajcn/83.2.211. Available from https://pubmed.ncbi.nlm.nih.gov/16469977/
  7. 4 Weight-Loss and Maintenance Strategies. Available from https://www.ncbi.nlm.nih.gov/books/NBK221839/
  8. Jay R. Hoffman and Michael J. Falvo. Protein – Which is Best? J Sports Sci Med. 2004 Sep; 3(3): 118–130.Published online 2004 Sep 1.
  9. Nutrition and athletic performance. Available from https://medlineplus.gov/ency/article/002458.htm
  10. Donald K Layman , Peter Clifton, Mary C Gannon, et al. Protein in optimal health: heart disease and type 2 diabetes. Review Am J Clin Nutr. 2008 May;87(5):1571S-1575S.doi: 10.1093/ajcn/87.5.1571S. Available from https://pubmed.ncbi.nlm.nih.gov/18469290/
  11. The importance of healthy snacking. Available from https://welldoing.org/article/importance-healthy-snacking
  12. John Spencer Ingels, Ranjita Misra, Jonathan Stewart, et al. The Effect of Adherence to Dietary Tracking on Weight Loss: Using HLM to Model Weight Loss over Time. J Diabetes Res. 2017; 2017: 6951495. Published online 2017 Aug 9. doi: 10.1155/2017/6951495
  13. Matthew A. Nystoriak and Aruni Bhatnagar. Cardiovascular Effects and Benefits of Exercise. Front Cardiovasc Med. 2018; 5: 135. Published online 2018 Sep 28. doi: 10.3389/fcvm.2018.00135

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