01 Apr Really What is The Best Diet to Lose Weight?
High Protein Diet: The Best diet to lose weight quickly, easily and forever!
Looking for the best diet to lose weight? Want to lose it quickly, easily and more importantly permanently?….then read on!…
Time and time again we see the question asked, “What is the best diet to lose weight”? The simple answer is education. Educating yourself on the things that are making you over weight, what you’re doing wrong and changing them.
Best diet to lose weight, where you don’t have to deprive yourself of the things you crave!
We all know that sweets and cakes can add to our middle, however would you be surprised to know that what I’m going to tell you, you can have these treats and still lose weight! You don’t have to starve or deprive yourself of the things you crave. All you need is a high protein diet and to make sure you have a calorie deficit each day! Surprisingly, this is exactly the same diet you follow on Slimming World and Weight Watchers, though you calorie count via points and sins. The premise is still the same, the optimum ratio split of 40% Protein, 30% Carbs and 30% Fats a day is the best diet to lose weight!
You really don’t need to sign up to these clubs to determine what you should or shouldn’t be eating per day. I understand that the thought of not losing any weight can spur you on, on weigh in day, however I’ve found that losing weight too quickly nearly always results in the weight creeping back on. Learning how to track your protein, carbs and fats yourself will give you the tools to make healthy lifestyle changes that are lasting.
Don’t just listen to me! Researchers confirmed that the best way to lose weight is to consume a high protein diet that consists of 40% protein, 30% carbohydrates, and 30% fat.
A diet that has more protein than carbohydrates can make you shed fat and preserve muscle. This is great because you will look leaner, your metabolism will improve, and you will have more energy.
A study conducted by Dr. Donald Layman, professor of nutrition at the University of Illinois Urbana–Champaign, confirmed that a diet high in protein is very effective for weight loss.
Those who increased their protein intake and reduced their carbohydrate intake showed a highly favorable ratio of 7:1 for body fat loss to muscle mass loss.
Keep in mind that muscle is much more metabolically active than fat. Put in simplistic terms that you can burn more calories if you have more muscles than before.
This helps you lose weight faster and makes it easier for you to keep the excess weight off. What’s more, reducing your carbohydrate intake lets you increase your levels of good cholesterol and decrease the fat in your blood, reducing your risk of heart disease.
You also get to increase your levels of thyroid hormones when you increase your protein intake and reduce your carbohydrate intake. Your thyroid hormone is responsible for controlling your metabolism.
The higher your levels of thyroid hormones are, the faster your metabolism becomes. A fast metabolism is good if you are trying to burn off calories and lose weight.
Why many diets are doomed to fail even before you started?
The trouble is with many diets is the amount you reduce your food intake by, so much so that many people find it a difficult regime to keep too and ultimately fail. Often when you do lose weight and have a smaller shape, you have not actually lost any body fat, rather muscle. Resume eating moderately and your weight creeps back on, sometimes rapidly! because the first thing your body will replenishing is its muscle (protein) which we all know is heavier than fat. The classic back where you started diet. The trick to losing body fat and maintaining muscle tone is all about a balanced diet. High in protein, less carbohydrates and fats. Tracking these and leading to long term sucess can be done by calculating your macro’s
Its’s Simple – Learn About Macro’s
Macronutrients – What are these?
Macronutrients is the term given to protein, carbs and fats. . To determine what you should be eating per day to lose weight you need to calculate these. The easiest way is via an online calculator. My favourite is If It Fits Your Macro’s.
Enter all your details and it will calculate your TDEE (Total Daily Energy Expenditure), your calorie intake per day. Now, for optimum safe weight loss it gives you the option of cutting 20% of your daily calorie intake. Mine is around 1400 calories per day. It also gives you the option to calculate your macronutrients. Basically turn your calories into required optimum ration spilt as I advised earlier.
So you never need another membership to a slimming club again, here’s how to calculate these yourself, IT EASY!
1g Protein per 1 lb body weight
1g Protein = 4 Calories
I’m 136lb = 136g Protein per day = 136 x 4 = 544 calories
1g Fats = 9 calories
1400 calories x 0.30 / 9 = 46.6g Fat per day = 420 calories
1g Carbs = 4 Calories
Started with –
1400 – 544 (protein) – 420 (carbs) = 436 calories remaining for carbs
436 / 4 = 109g Carbs per day.
Protein = 136g
Fat = 46.6g
Carbs = 109g = 1400 calories per day.
Importance of tracking Your Macronutrients
Like I have previous said, I do this via Myfitness Pal App. Download the app, Sign up and you can adjust the macro/nutrient ratios in the settings. Record what you are eating daily and you should easily be able to keep on target. I love that it helps me realise which foods have hidden calories or carbs and which I can have more of to fill me up, meaning I fail less! I and many others have found that having a high protein diet you are satisfied for much longer and at the out of the day have not consumed all your calories meaning TREATS!
Why high protein diet?
Protein is the dom and its popularity is not waning. This is because a diet high in protein will:
- Satisfy your hunger, as it leaves you fuller for longer
- It stabilises your blood sugar levels, meaning you don’t get carb/sugar cravings
- It has a high TEF (Thermic Energy of Food), so it actual takes more energy (calories) than other foods to digest.
- Fuels fat burning, as eating protein helps maintain muscle which you normally lose in standard diets. More muscle more fat you burn.
- Promotes muscle repair and growth which is important not only after exercise but in general. Over the age of 35 we start to lose 3-5% muscle mass per decade.
How Can you get your daily intake of protein?
My ultimate list of high protein foods:
#1: Fish (Tuna, Salmon, Halibut)
|Protein in 100g||3oz Fillet (85g)||Protein to Calorie Ratio|
|26g||22g||1g protein per 4.5 calories|
Other fish high in protein per fillet(3oz or 85g): Tuna (22g), Salmon (22g), Halibut (22g), Snapper (22g), Perch(21g), Flounder and Sole (21g), Cod (20g), Tilapia (17g).
#2: Lean Chicken (Chicken Breast)
|Protein in 100g||3oz serving (85g)||Protein to Calorie Ratio|
|18.3g||16g||1g protein per 4.6 calories|
More Chicken and Turkey: Chicken Leg – Drumsticks (60g) provides 16g protein. Chicken Thigh (37g) provides 9g protein. 3oz serving of Turkey Breast (85grams) provides 26g protein.
#3: Cheese (Non-fat Mozzarella)
|Protein in 100g||1oz Slice (28g)||Protein to Calorie Ratio|
|32g||9g||1g protein per 4.7 calories|
Other cheese high in protein per ounce(28g): Low-fat Cottage Cheese (5g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g). *Low or Non Fat Mozzarella and Cottage Cheese provide the most protein per calorie, full fat cheeses typically only provide 1g protein per 20 calories, and are less optimal sources of protein.
#4: Lean Beef and Veal (Low Fat)
|Protein in 100g||3oz Slice (85g)||Protein to Calorie Ratio|
|36g||31g||1g protein per 5.3 calories|
T-Bone Steak 3oz (28g) provides 19g of protein, 1 Piece of Beef Jerky (20g) provides 7g of protein.
#5: Pork Loin (Chops)
|Protein in 100g||1 Chop (137g,~5oz)||Protein to Calorie Ratio|
|30g||41g||1g protein per 5.4 calories|
Sirloin Roast 3oz (28g) provides 23g of protein, Ham 3oz (28g) provides 18g of protein, 1 slice of bacon (8g) provides 3g of protein.
|Protein in 100g||3oz Slice (85g)||Protein to Calorie Ratio|
|7g||6g||1g protein per 7.4 calories|
1 cup (252g) of firm tofu provides 20g protein. 1 cup of soft tofu (248g) provides 16g protein. 1 cup of tempeh (166g) provides 31g protein.
#7: Yogurt, Milk, and Soymilk
|Protein in 100g||1 cup (245g)||Protein to Calorie Ratio|
|6g||14g||1g protein per 9.8 calories|
1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein. .
#8: Beans (Mature Soy Beans)
|Protein in 100g||1 cup (172g)||Protein to Calorie Ratio|
|17g||29g||1g protein per 10.4 calories|
Other beans high in protein per cup cooked: Kidney Beans (17g), White Beans (17g), Lima Beans (15g), Fava Beans (14g), Black Beans (15g), Mung Beans (14g).
#9: Eggs (Especially Egg Whites)
|Protein in 100g||1 Large Egg (50g)||Protein to Calorie Ratio|
|13g||6g||1g protein per 12 calories|
1 Egg White (33g) provides 4g protein, 1g protein to 4.4 calories. 1 cup of scrambled eggs (220g) provides 22g protein.
#10: Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds)
|Protein in 100g||1 Ounce (28g)||Protein to Calorie Ratio|
|33g||9g||1g protein per 15.8 calories|
Other nuts and seeds high in protein (grams protein per ounce (28g)):Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g).
#10: Whey Protein – 23g per serving, 98 Calories.
There are quite a few good books on high protein diets and heres my recommendations to take your weight loss to the next level:
- [easyazon_link identifier=”0091917336″ locale=”UK” tag=”proteprinc-21″]The New High Protein Diet: Lose weight quickly, easily and permanently[/easyazon_link]
- [easyazon_link identifier=”0091889707″ locale=”UK” tag=”proteprinc-21″]The New High Protein Diet Cookbook: Fast, Delicious Recipes for Any High-protein or Low-carb Lifestyle[/easyazon_link]
- [easyazon_link identifier=”1785040022″ locale=”UK” tag=”proteprinc-21″]The Paleo Primer: A Jump-Start Guide to Losing Body Fat and Living Primally[/easyazon_link]
Please leave a comment below with any questions you may have. Love to hear off you.
Next Week I’ll be looking at some of the best beginners weight training programs you can do at home!..