A protein enriched diet contributes to good health and helps in maintaining a healthy weight. As per studies, individuals that consume low amount of carbs and increase consumption of fish, chicken and specific cuts of meat largely reduce the risk of many healthy conditions. Diabetes, obesity, and heart diseases are some of them to name a few.
However, the kind of foods you consume in addition to the quantity and time are all crucial factors. These factors contribute in making the best out of a protein diet. In order to lose weight, you need to follow some of the rich protein based diets as mentioned below.
1.Protein enriched breakfast
Fish, eggs, yoghurts and specific cuts of meat are some of the best choices when compared to high carb toast or cereal for breakfast. The benefits of these foods are that it keeps you full for longer hours. As a result, there is no scope of binging on unhealthy snacks during the day. When you follow a protein based diet, you should aim for at least 30 grams of protein in the morning. This is approximately equivalent to 1.5 cups of yoghurt or an omelet made from 4 eggs. Breakfast offers the benefits of satiety and appetite control that keeps you full. When you eat a protein enriched breakfast which contains 30 grams of protein, it adds to better satiety during the day. It also reduces the chance of eating unhealthy snacks.
2.Limit the food quantity for dinner
After consuming about 30 grams of protein for breakfast, you can cut down protein at night. It is better to have more of protein based foods in the morning and afternoon for best results. There are people that eat adequate proteins in the evening. You can choose any source of protein for dinner such as pork chop or a steak, or eat it for breakfast with Greek yoghurt. You can also add it in the casserole for a premade breakfast with eggs. This helps in consuming about 30 grams of protein in the morning.
3.Include small amounts of protein in your regular meals
There are majority of people that consume high amount of carbs and less amount of protein in most of their meals. However, people should target for a minimum 1.2 grams of protein. It helps in promoting weight loss and at the same time preserves lean mass. In addition, it is very important to divide the amount of protein proportionately. If you eat 30 grams of protein in all your meals, it helps in reaping these benefits.
4.High quality protein consumption
All proteins are not created equal and hence high quality foods like beef, poultry, beef, fish, eggs and dairy products should be considered. As far as plant based proteins are concerned, they lack in essential amino acids and also makes foods less digestible. Hence, complete protein foods are necessary to lose weight and maintain a good balance of nutrients.
Thus, protein diet is important to obtain weight loss benefits. However, before changing your diet, it is best to consult your doctor.