High Protein Diet For Weight Loss
Going on a high protein diet may help you tame your hunger, which could help you lose weight. You can try it by adding some extra protein to your meals. Give yourself a week, boosting protein gradually.
If you plan to add a lot of protein to your diet, or if you have liver or kidney disease, check with your doctor first.
High Protein Diet • Sources
- Eggs
- Nuts and seeds
- Beans
- Soy
- Lean meats
- Seafood
- Low-fat dairy
It’s a good idea to change up your protein foods. For instance, you could have salmon or other fish that’s rich in omega-3s, beans or lentils that give you fiber as well as protein, walnuts on your salad, or almonds on your oatmeal.
High Protein Diet • Stock Up On “Smart Carbs”
- Fruits
- Vegetables
- Whole grains
- Beans and legumes
- Low-fat milk and yogurt
Here’s How Many Grams of Protein Are In These Foods
1/2 cup cooked kidney beans | 7 gr |
1 ounce nuts | 4-7 gr |
1 large egg | 6 gr |
4 ounces low-fat plain yogurt | 6 gr |
4 ounces soy milk | 5 gr |
4 ounces low-fat milk | 4 gr |
Highest
1/2 cup cooked kidney beans | 14 gr |
---|---|
3 ounces tofu | 13 gr |
1/2 cup cooked lentils | 9 gr |
2 tablespoons natural-style peanut butter | 8 gr |
1 ounce cooked lean meat, fish | 7 gr |
1 ounce cheese | 7 gr |
How Many Calories Do You Really Need?
Gender | Age | Sedentary | Moderately Active | Active |
---|---|---|---|---|
Females | 19-30 | 1800-2000 | 2000-2200 | 2400 |
31-50 | 1800 | 2000 | 2200 | |
51+ | 1600 | 1800 | 2000-2200 |
Gender | Age | Sedentary | Moderately Active | Active |
---|---|---|---|---|
Males | 19-30 | 2400-2600 | 2600-2800 | 3000 |
31-50 | 2200-2400 | 2400-2600 | 2800-3000 | |
51+ | 2000-2200 | 2200-2400 | 2400-2800 |
- Sedentary lifestyle includes light physical activity associated with typical activities of daily living.
- Moderately active consists of walking 1.5 to 3 miles daily at a pace of 3 to 4 miles per hour.
- An active person walks more than 3 miles daily at the same pace, or equivalent exercise