High protein diets may have some side effects. Immediate side effects may include: nutritional deficiencies, constipation and headache. Long-term side effects may include: increased risk for heart disease and decreased kidney function. [4] X Research source A registered dietitian is a nutrition expert that may give you a more effective diet for weight loss or help you include healthy, lean sources of protein into your high-protein, meat-focused weight loss plan. Seeing a dietitian on a regular basis can also help with accountability. Visit the EatRight website and click on the orange “Find an Expert” button on the top right to search for a dietitian in your area.
Take a few hours of your free time to write up your meal plan. Include lean meat and protein in most or all of your meals. Also make sure to include a variety of fruits, vegetables, dairy and 100% whole grains (if you’re including these in your diet). Consuming a variety of foods from each food group is essential for a balanced diet. Consider your lifestyle as well. If you’re busy, on-the-go or have little time to cook, consider purchasing protein or meat that is pre-cooked or frozen for easier meals.
One serving of protein is 3 – 4-oz. [6] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source This is similar in size to the palm of your hand, a deck of cards, or a check book. Examples of appropriate protein servings include: 1 small chicken breast or 1/2 large breast, one or two eggs or 1/2 cup of beans. [7] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
Seafood. This is an excellent source of protein. Choose shellfish (like shrimp or crab) in addition to finfish (like flounder, tuna or mahimahi). In addition, some fish like salmon or mackerel, contain heart-healthy omega 3-fatty acids which have been shown to decrease the risk for heart disease. Poultry. Like turkey and chicken is also a great source of lean protein. Choose skinless, white meat options for the lowest fat content. Pork. Most pork has very little fat or marbling throughout the meat. Cut away or remove any excess fat for the lowest fat option. Red meat like beef or lamb. These proteins can also be considered a lean - especially if you’re choosing lean cuts or 97/3 lean ground items. In addition, lean beef contains an abundance of zinc, iron and vitamin B12. [9] X Research source
Look for the USDA seal of approval, which means that the animal was fed 100% organic food and was free-range. Do note that organic meat has no nutritional difference when compared with conventional meat. However, free-range meat is typically higher in omega 3 and 6.
To maintain a balanced and varied diet, eat a variety of proteins throughout the day. For example, you may have eggs for breakfast, a grilled chicken salad at lunch, beef jerky as a snack and grilled salmon and vegetables for dinner. Other foods that are also high in protein (like dairy products, beans or tofu) can be included in some of your meals. Whether you choose to include them will be based on how you create and design your diet.
For the lowest calorie method, lightly brush the meat with a small amount of olive oil prior to cooking it. Or, try sautéing lean protein in a non-stick pan with the addition of some no-calorie cooking spray. Fresh or dried herbs and citrus are healthful ways to add a lot of flavor to meat dishes without adding a lot of calories or sodium. Avoid added excessive amounts of sauce to serve meat with. Even though you may love ketchup or barbecue sauce, both contain a lot of sugar which may counteract your weight loss goals. Instead look for alternatives that contain little to no sugar and calories. You can also try making these sauces from scratch to control the sugar and calories.
1 cup of raw or 2 cups of leafy green vegetables are considered a serving. Aim to consume two to three servings daily. [13] X Research source 1 small whole fruit, 1 cup of sliced fruit and 1/2 cup of dried fruit counts as one serving. Aim to consume one to two servings of fruit daily. [14] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source
Whole grains are minimally processed and contain all the parts of the grain: the bran, the germ and the endosperm. They are generally higher in fiber, vitamins and minerals compared to more refined grains. [16] X Research source Whole grain foods include: 100% whole wheat bread or pasta, quinoa, brown rice, barley, or millet.
Weigh yourself about 1-2 times a week. Weighing yourself each day will not give you an accurate perspective of your progress. Daily fluctuations in weight (either a gain or loss) are normal and may be due to what you ate, drank or did at the gym the day before. [18] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source For the most accurate method of weighing, take your weight on the same day of the week, at the same time with the same clothes (or no clothes). Regular weigh-ins have also been shown to help prevent weight-gain. [19] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
If your weight loss is steady or if you’ve reached your goal, the diet has most likely been successful. Keep on going! If your weight loss has been slow or has stopped, take time to reevaluate the diet, how you’ve been eating and following the plan. It might make sense to keep a food journal for a few days to make sure you’re truly sticking to the diet. Also take into consideration how easy to follow your diet is and how it’s making you feel. For example, if you’re finding it overwhelming to have meat at each and every meal, you might want to make some changes to your plan to make it fit better with your lifestyle.
Ask friends or family members if they’d like to join you on your meat-based diet. It’s can be more fun if you have a whole group of people with the same goal. Get competitive with your support group. Set an end date for your weight loss competition and have an exciting prize for the winner.
