I wrote recently about the carnivore diet but I know that might be too extreme for most. It’s so beneficial to eat more protein that I wanted to include a high protein diet plan as an alternative to going as strict as a carnivore.
Every day people research ways that they can lose weight and get healthy. The fact is that some find maintaining and leading a healthy lifestyle to be difficult. But it doesn’t have to be. All that’s necessary is that you find a way of eating that works for you. There are multiple diet plans out there, I know you’ll find a healthy one that you love. Then it will be easy to make the effort and a commitment to your success.
So whether you’re considering a Gluten-free diet, Mediterranean diet, Paleo, Low Carb, Atkins and the Keto diet, here’s how you can include more healthy muscle-building, satiating protein in your diet.
With all the options out there, one thing remains certain, a protein-rich diet is one of the easiest ways to reach your goal weight.
In this post you'll find:
- What is a high protein diet?
- Be Prepared – Plan & Prep Your Meals
- Do Your Research – Not All Protein are the Same
- Rid your Pantry of Temptation
- Tell Someone, Have a Diet Buddy
- 4 Reasons to Eat Protein
What is a high protein diet?
Essentially, a high protein diet plan is grounded on the idea that proteins, in general, can foster weight loss more than carbs and fats can. Consuming more protein is key to shedding pounds since it keeps you full for longer periods and it curbs your cravings.
The protein-rich diet plan is quite simple and when you’re on this type of diet you are allowed to eat as much lean proteins as you want. There is no need for calorie counting.
While the diet plan is easy, keeping away from sugar, starch and seed oils can be a challenge for many people – especially when you’re first getting started. To give yourself the best chance of maintaining a high protein diet, try to use the tips and tricks below.
Be Prepared – Plan & Prep Your Meals
The key to any successful endeavor is in planning. So to help yourself know what meals you’ll be eating and cooking weekly or bi-weekly. That way you’ll be able to get the ingredients you need for each meal. This might be easier to do with my keto diet journal that can be easily adapted for any diet plan you choose.
Then take time to cook, cut, and store the meals for the week ahead. Time spent on one day will save you temptation and time during the week.
You’ll thank yourself later in the week when it starts getting challenging!
If you’re lost and not sure how to get started with the keto diet, this meal plan is for you. It’s a fool-proof guide to winning at the high-fat, low-carb lifestyle.
Do Your Research – Not All Protein are the Same
The general rule of thumb here is to get the best protein that you can afford because any protein is better than a diet full of carbs. However, if you can, it’s always good to go for grass-fed and pasture-raised when available.
Remember too, to vary your sources of protein as much as you can. Include fish, seafood, beans, legumes, eggs, dairy and poultry in with your favorite steaks and lamb cuts.
Rid your Pantry of Temptation
Any diet plan is difficult especially if you are surrounded by foods you are not allowed to eat. Clean your pantry and fridge out. Donate or throw out the things that could possibly derail you in your goals.
You deserve a healthy life – keep this in mind. This might be difficult to do with kids in the house, but do know that kids will benefit from switching to this lifestyle too.
Tell Someone, Have a Diet Buddy
When you’re just starting on any new type of diet you’re going to have slip-ups. This is normal and you shouldn’t beat yourself up. You’ll find your groove and start incorporating this type of diet into your life.
One way to help you past these tough times is through support. Tell someone about your intention to be healthier through a protein-rich diet. That way when you need someone to talk to they will be there and give you encouragement.
Who knows? They might join you.
In order to be successful in any lifestyle change you’ll need to find the right one for you. A protein-based one make sense because it adds so many benefits to your body.
Why should you eat more protein? Let’s look a little more closely at the reasons for this.
If you’re just starting the keto diet, a food journal specifically for keto like this one can help you to stay on track. Track your meals, macros, mood, fasting times and movement daily to spot helpful and harmful patterns that help you achieve your weight loss and health goals.
4 Reasons to Eat Protein
There has been a long-standing debate between fats and carbohydrates as the leading cause of obesity and weight gain. In fact, it is still going on right now. But when it comes to protein it is a little more straightforward.
Eating enough protein is important to keep the body fit and healthy. The right kind ensures that your metabolism working correctly, that you have enough energy to complete your daily activities, and that your blood sugar is at a safe level.
Most people do not understand how essential proteins are to the body and you might be surprised about all that this essential nutrient can do for you and your body.
I love having keto snacks at the ready. Try my favorite keto chocolate bars, bone broth and protein powders here. Use code ONANDOFFKETO for 10% off your order!
Trying to Lose Weight? Protein is the Answer
Over the years people have thought that eating more protein would make you gain weight. That isn’t true. The protein that you eat helps your body function properly. That includes helping it with your weight – whether by gaining or losing. In fact, if you are trying to lose weight, increasing your intake of protein is your best bet.
Protein has the ability to keep you feeling full for longer. It reduces your levels of ghrelin – the hunger hormone and increases peptide YY – which in turn keeps cravings and hunger at bay.
Protein Helps Build Muscle
Protein is integral in building muscle because muscle is primarily made up of protein. If you are physically active, keeping your protein levels high would prevent you from losing muscle while still losing weight.
However, there are several types of protein and it is important to choose the right type of protein to eat. You’ll want to choose proteins that aren’t high in fat like meat if you’re still consuming carbs. Instead think of lean cuts, seafood, nuts, and eggs.
Protein shakes or drinks could be an essential part of your diet if you want to build muscle and lose weight.
Protein Keeps Your Bones Healthy
Unfortunately, protein is misunderstood. There are people who believe that protein increases the acid in the body; prompting the bones to surrender their calcium in order to neutralize the acid.
But this isn’t true. In fact, the opposite is true. People who consume more protein have better bone mass than those who don’t. Plus, they are less likely to develop osteoporosis and fractures. (1)
This can come in handy when you’re exercising regularly. You don’t want to get injured during a workout session, so by eating more protein you’ll reduce the risk.
Injured? Loading Up on Protein Will Speed Up Your Recovery
The strings of amino acids found in protein-rich food options are the main building blocks of the body. So the nutrient that is integral in repairing and healing your body after an injury is essential. Protein is that nutrient.
Protein will help your body in more ways than one in your diet. Consider adding more to your diet so that you can have all the benefits it provides.
Read next: Consider going ketovore if carnivore or a high protein diet plan is too much for you.
Looking for a more complete guide to start or stick to the keto diet? My Ketogenic Diet 101 eBook is a complete, all-in-one resource for the ketogenic diet. This book includes all the need-to-know info about the keto diet, how it affects lifestyle diseases like diabetes, obesity, and high blood pressure plus over 45 recipes, checklists, and grocery list to get you started. Want the grocery list, quick start guide, and 7-day meal plan for free? Get it below.