Is a High Protein Diet the Best Way to Lose Weight?

Ultimately, weight loss is determined by a caloric deficit, not specific macronutrient breakdowns. However, protein offers many benefits, from safety to health, and may make the weight loss journey easier. And of course, the most effective weight loss strategy for an individual is the one that works.

Benefits of Protein

Protein, like fat, is an essential nutrient for the body. It is the building blocks for growth. According to diet and fitness expert Tom Venuto, author of The Body Fat Solution, protein is essential for maintaining lean muscle while losing weight. He offers two more benefits of a high-protein diet. Firstly, protein is thermogenic--they body has to work harder to digest it than fat or carbohydrates. Basically, the body would burn more calories and work harder to digest a lean chicken breast than a bowl of spaghetti. This fires up the metabolism. Secondly, protein such as meat and eggs are very filling--moreso than refined carbohydrates. That way, a person in a caloric deficit is less likely to experience hunger.

Protein and Low Carb

When many people think of high protein diets, they also think of low carbohydrate diets. This is actually false. According to dietitian Cassandra Forsythe, a very low carb diet actually requires high amounts of fat and moderate protein consumption. However, most high protein diets accompany moderate carbohydrate plans--moderate as in below the RDA recommended 50 percent macronutrient ratio for daily carbohydrate intake. The author of Master Your Metabolism, Jillian Michaels, advocates a high-protein diet of 40 percent protein and carbohydrate and 30 percent fat.

Good High Protein Foods

If one decides to eat a high-protein diet, the sources of the protein are important. The ultimate sources of protein are known as "lean proteins," according to Tom Venuto. His top sources for protein are lean meats such as chicken, turkey, fish, crustaceans, pork tenderloin and sirloin beef. Eggs are another high-protein food. Non-fat or low-fat dairy, especially cottage cheese and quark, also provides protein, as well as calcium. Whey isolate powder, derived from milk, is one of the purest sources of protein available, and is often used in protein shakes.

Non-animal proteins, except for soy, are not complete proteins. However, so long as a person consumes different kinds of plant proteins, the various proteins will complete each other. The highest protein plant-based foods are beans like black, kidney, garbanzos, and lentils and nuts. Whole grains can also provide a decent amount of protein, particularly quinoa and amaranth.

High Protein Ideas

A healthy high-protein diet includes breakfast staples such as omelets with vegetables, low fat cheese and even lean meat such as diced chicken.

High protein lunches include salads topped with lean meat, or a meat paired with vegetables and a moderate amount of carbohydrate.

A high protein dinner can include meat dishes, legumes or even eggs.

Even dessert can be made high protein--Greek yogurt and cottage cheese have a very high protein level, and can be mixed with fruit, nuts and cinnamon for a tasty midnight munchie.

Some choose to supplement with protein powder. Protein powder can be added to shakes, such as for after workouts, but can also serve to pump up dishes such as oatmeal, brownies and yogurt.

When on a high-protein diet, one should be sure to consume high quantities of water to avoid dehydration, and to eat many fibrous vegetables and whole grains to avoid constipation.