High Protein Diet Good for Weight Loss?

Diet is one of the cornerstones of a weight loss program, and although there is little evidence that diet composition plays a clinically important role in the absorption or expenditure of energy, it does appear to play a role in food intake.

Diets with a deficit of 500-1000 kcal per day will produce weight losses of between 300 and 1000 g per week, depending on the individual’s weight.

Ad libitum low-fat diets have been reported to produce weight losses that average 1.6 g per day for each 1% reduction in the level of fat.

High protein diets were more effective than low protein diets for weight loss in one clinical trial. Source of protein is of importance.

Good sources of protein:

• Spirulina - a superfood with outstanding protein content. Ounce for ounce, it offers twelve times more digestible protein than beef!
• Organic Whey Protein - a fantastic source of digestible protein, but you have to make sure it comes from organic cow's milk and contains no hormones or pesticides. Many brands of whey protein are artificially sweetened and these should be avoided. Jay Robb whey protein can be ordered online from Amazon
• Quinoa -  Quinoa has been found to be more satiating than wheat or rice, and may be exploited for it’s potential impact on eating behavior.
• Tuna -  Tuna is an excellent source of protein, and while some vitamin and mineral losses occur during canned tuna processing, the protein nutritive values are not dramatically changed.
• Turkey - Free range turkey is a very good source of protein. Almost all the fat in turkey is found in the skin, and the dark meat is higher in fat than the light meat. Organically farmed turkeys are free from hormones and antibiotics.
  
• Chickpeas - Pulses such as chickpeas are an important source of macro nutrients, containing almost twice the amount of protein compared to cereal grains.
• Grass Fed Organic Beef - Beef is an excellent source of protein and vitamin B12 and in addition the conjugated linoleic acids (CLA) in grass-fed beef may help people maintain a healthy weight.
• Soybeans - The amino acid profile of soy is a little low in methionine and tryptophan, but is still regarded as an excellent source of protein, soybeans (38% protein), soy flour (40 to 50% protein), soy protein concentrates (70% protein), and soy protein isolates (90 to 95% protein). Genetically modified soybeans should be avoided.

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