Protein Benefits for Weight Loss

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For weight loss the most important calorie is protein. A high protein diet is the most effective way to lose weight. Quality or high protein in your diet influences you metabolic rate. Research has shown that with just a thirty percent increase in protein a person will intake 450 less calories a day. This amounts to a weight loss of about eleven pounds over a twelve week period. A high protein diet will help you lose weight successfully and help keep the weight off. When you are dieting to lose the weight is important to keep your protein intake up as the body does not store protein. Besides being an important component for energy protein helps with bones, cartilage, skin, muscle, and blood. Without the right diet and exercise program when losing weight could put your health at risk. So, proteins play the most important part for a healthy weight loss and diet regimen.

Protein Benefits

Your body will burn more calories when digesting high protein foods. You will also find that because the proteins will take longer to digest, they are in your stomach longer and therefore you don’t feel hungry as quick. The amino acids are used by your body to build lean muscle and will allow you to lose that unwanted fat. Our bodies need proteins for growth and health of every kind of cell. Not only is protein a benefit, but also a necessity for replacement of dead cells, hair and nails, the healing of wounds, replenishment of lost blood, and overall health development.

Muscle Mass – consuming a higher intake of the branched chain amino acids (BCAA) will give you leaner muscle mass. This basically gives you greater muscle mass and leaner tissue.

Lowers Calorie Intake – with their hunger reducing side effects is what makes high protein diets great for lowering the daily calorie intake without much effort.

Fat Loss – with the increased calories that your body will burn digesting the high protein in your diet will definitely help to lose weight.

Bone Density – high protein intake will increase the bodies bone density, thereby decreasing the risk of osteoporosis.

Brain Functions – high protein foods, especially those with omega-3 fat are an essential brain nutrient. This addition to your diet will increase brain energy functions and optimize cognition.

Sleep – with high protein foods the body will be energized during the day to help get a restful night sleep.

Blood Pressure – a higher protein intake can reduce the hypertension blood pressure symptoms.

The Best Protein Foods

The best protein foods for your diet to lose weight will not include the fast foods or processed foods of any kind. Look for sources of protein that are low in saturated fat and calories, and are rich in nutrients.

These are the best choices of sources for protein:

  • Fish
  • Lean Meat
  • Low- Fat Dairy
  • Beans
  • Nuts/Seeds
  • Seafood
  • Grains
  • Soy
  • Tofu

Just 1 ounce of lean meat, fish, or poultry equals 7 grams of protein. Avoid breaded and fried lean meats, fish, or poultry for best results for losing weight. One large egg will give you 6 grams of protein. One ounce of milk equals 1 gram of protein. If you drink a glass of milk a day you will be getting about 8 grams of protein from that one glass of milk. Four ounces of low-fat yogurt will give you 6 grams of protein. Be sure the yogurt is low-fat to avoid those fats that will not help to lose weight. One ounce of cheese (a few slices) will give you 7 grams of protein, which you get from one ounce of chicken. A half a cup of cooked kidney beans equals 7 grams of protein. On half cup of low-fat cottage cheese will give you fourteen grams of protein, just be sure it is low-fat. One half cup of lentils is equal to 9 grams of protein. An ounce of nuts will give you 7 grams of protein; there are many types of nuts to choose from. One average half cup of vegetables can give you 2 grams of protein. If the vegetables of choice are spinach, chickpeas, or broccoli the protein can increase up to 6 grams per serving. Two Tablespoons of peanut butter is equal to 8 grams of protein. With just 4 spoonfuls a day of peanut butter will give you 16 grams of protein. Peanut butter seems to be the quickest and easiest way to consume more protein daily. Of course the peanut butter can be added to wraps and sandwiches or use peanut butter as a veggie dip for a healthy treat.

The best protein foods that have just 1 to 3 grams of fat per serving of 50 calories would be skinless white chicken or turkey, low-fat dairy products, pork tenderloin, lean beef, and seafood. Healthier choices would be protein foods that are rich in Omega-3s and these would give you fiber as well as nutrients. For building muscle tone some dairy products such as whey and milk are great sources.

Tofu is a great replacement for lean meat. Tofu is very rich in protein, iron, phytoestrogens, calcium, and unsaturated fats. Tofu’s source of protein is also complete with the amino acids needed to make it comparable to the animal protein in meats. Tofu is lactose and cholesterol free making it an even healthier choice for losing weight.

Animal food products are very rich sources of protein. These protein foods like meat, milk, eggs, poultry, and fish all contain balanced levels of protein and amino acids. When dieting, some people chose the vegetable protein rich foods over the animal rich protein foods.


To help regulate your appetite for the day, it is best to start your day with a protein rich breakfast. It is best to boost your protein intake gradually over a week period, prior to obtaining your ultimate protein intake goal.  When cooking animal proteins be sure to use moderate heat and longer cooking time.

Losing weight is all about balancing and adjusting your protein intake.

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  • Kim Rawks

    Reply Reply February 29, 2016

    I’m going to pull a name out of the past – Debbie Drake! My grandmother had her book and other than the infamous Banana & Milk diet, she had a very effective high protein diet. So, yeah, I do recognize the benefits of it.

    • Jennifer D.

      Reply Reply March 2, 2016

      OMG! I remember Debbie Drake. Someone – mom or grandma – had it, too. Some of the advice wasn’t real healthy but I’m sure the techniques were great back in the day.

      • Chris Bridger

        Reply Reply March 18, 2016

        Some old truths still hold true today, such as getting back to basics and eating clean, unrefined low processing etc.

    • Chris Bridger

      Reply Reply March 18, 2016

      Protein is an essential macro nutrient. Thanks for sharing!.

  • Christine

    Reply Reply March 8, 2016

    I was out to dinner the other week and was hesitant to get the meal that I wanted because it came with salmon, and I’m not at all a fish eater. The person I was with kept listing off all the benefits of it, so I gave it a try and was surprised to find that it wasn’t that bad! Knowing that it’s a good source of protein, I may have to make it a more regular part of my diet.

  • Erin

    Reply Reply March 12, 2016

    I think protein in general is very important.

    I never knew their was benefits it had for weight loss, great info!

  • Danni

    Reply Reply March 13, 2016

    I am a vegetarian and do struggle with eating enough protein. I have recently began eating fish, but it is hard not to reach for eggs and fish at every turn. Sometimes I wonder if I am better off eating some lean meat?

  • Maddie

    Reply Reply March 14, 2016

    Protein is super important for much more than just weight loss! Your skin, hair, nails and general health and well being is pretty dependent on it. I consume quite a bit of it already, but it’s never a bad thing to stop and make sure you’re consuming enough protein in your regular diet.

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