How Eating a High-Protein Diet Assists in Weight Loss

How Eating a High-Protein Diet Assists in Weight Loss

Last update: 25 March, 2022

Incorporating protein into your diet may help shed pounds over the long-term. By adding just a few ounces of protein into your daily meals you can reduce your waist line, have more energy, and create a sustainable diet regime that can last a lifetime. Below are some of the key advantages of adding protein into your diet.

Protein keeps you full

Unlike simple carbohydrates and foods that are packed with refined sugars, protein from meat and complex carbohydrates will help you stay full for a longer period of time. Protein keeps your full longer, because it takes more time for your body to digest than it takes to breakdown simple carbohydrates. Adding the correct amount of protein into your diet may also help stabalise blood sugar, which also contributes to appetite regulation. Depending on your personal body chemistry and needs, the daily intake for protein should between 46 to 56 grams per day for the average person. Of course if you are more active, this daily intake may increase slightly. Always consult with your doctor before starting any new diet.

girl bike

A complete protein

In order for a food to be considered a complete protein, it must contain nine of the essential amino acids that are crucial for muscle maintence and overall health. Most animal sourced proteins are considered a complete protein. However, there are many plant-based options that provide all or some of the essential amino acids as well. The following list is a breakdown of protein rich foods that caters to every type of diet.

Animal protein rich foods

Eating animal protein is important for maintaing lean muscle mass, providing essential amino acids to major tissues of the body and ensuring that you get the right amount of nutrients into your daily diet regime. By including foods that are high in animal protein may help eliminate hunger pains during the day, while aiding in rapid and healthy weight loss.  The following foods are high in animal proteins:

Meat and poultry

  • grilled chicken filet or breast
  • beef liver
  • pork tendorloin
  • turkey breast
  • hamburger patty.


  • eggs
  • cheddar cheese
  • cottage cheese
  • chocolate milk
  • yogurt.


  • salmon
  • shellfish, (lobster, clams)
  • cod
  • swordfish
  • flounder.

Vegetarian options for a protein rich diet

Dont worry vegetarians, we have options for you as well. Not all sources of protein come exclusively from animal sources. There are plenty of non-animal sourced proteins that come directly from leafy vegetables, beans, seeds, and wheats. The following list are foods that qualify as complete proteins.

lentils 4

Wheats, seeds and beans

  • quinoa
  • buckwheat
  • chia, hemp, flax, pumpkin and sunflower seeds
  • refried beans
  • lentils
  • split peas
  • chickpeas
  • edamame (which is made from soy beans)

Nuts and butter

  • peanut butter
  • cashew butter
  • almond butter
  • brazilian nuts
  • macadamia nuts



Meal plan

Now that we have a better understanding of the different types of protein-rich foods needed to aid in weight loss, the following list is a compilation of meal-plan ideas that incorporate this macronutrient into rich, satisfying and delicious meals.


Kickstart your day and your brain with eggs, your way. Whether you choose to boil, scramble, or skillet your eggs, starting your day with this complex protein may boost brain power, and decrease generalized anxiety and worry throughout the day. Eggs are loaded with citamin D and if you mix it with a few grams of cheese, you have created an ideal mix that may help fight against the development of osteoporosis. For Vegans, try a spinach tofu scramble, use with Braggs Liquid Aminos to compete your protein intake.


Taking the time during your busy day to eat a meal that is high in protein, will help keep your energy levels elevated and curb your appetite until dinner time. A grilled chicken salad sandwhich made with watercress and rye bread, (it’s cheating if you cover it in mayonnaise) will provide for a satisfying lunch without weighing you down. For a healthy vegetarian option try a bowl of quinoa mixed with avacados, parsley, and a squirt of lemon zest.


End the day with a delicious protein packed meal with a grilled cod and pair with a delicious basil or pesto dipping sauce. Fish is generally easy to prepare and is loaded with omega-3 fatty acids that aid in memory, brain power and also keep you full longer. For vegetarians and vegans try a tofu stir-fry with kale, sunflower seeds and wholegrain rice. Add a touch of ginger to taste.