High-Protein Diet for Weight Loss

Going on a high-protein diet may help you tame your hunger, which could help you lose weight.

You can try it by adding some extra protein to your meals. Give yourself 2 weeks, boosting protein gradually.

Remember, calories still count. You'll want to make good choices when you pick your protein.

The Best Protein Sources

Choose protein sources that are nutrient-rich and lower in saturated fat and calories, such as:

Lean meats

Seafood

Low-fat dairy

Eggs

Nuts and seeds

It's a good idea to change up your protein foods. For instance, you could have salmon or other fish that's rich in omega-3s, beans or lentils that give you fiber as well as protein, walnuts on your salad, or almonds on your oatmeal.

Carbs and Fats

While you're adding protein to your diet, you should also stock up on "smart carbs" such as:

Fruits

Vegetables

Whole grains

Beans and legumes (both also have protein)

Low-fat milk and yogurt (both have protein)

Also try healthy fats such as:

Nuts and natural-style nut butters

Seeds

Olives

Extra virgin olive oil and canola oil

Fish

Avocados

To help manage your appetite, it also helps to split your daily calories into four or five smaller meals or snacks.

And now I’ll give you one Tip of healthy menu for lunch and dinner which I recommend to my clients when they are on a high protein diet.

Apple Onion Chicken Breasts

Ingredients – 4 servings

2 tsp olive oil   

½ kg uncooked boneless skinless chicken breast(s), four 4-oz pieces

1 large uncooked red onion(s), sliced   

1 tsp sea salt   

¼  tsp black pepper, freshly ground   

1 cup(s) fat-free reduced sodium chicken broth   

2 large Granny Smith apple, sliced   

Juice from 1 lemon   

4 tsp fresh parsley, chopped   

Method

Mix all ingredients and marinate for 2 hours.

Heat oil in a large nonstick skillet over medium-high heat. Cook until browned on both sides, flipping once, about 3 to 5 minutes per side. Remove from skillet to a plate. 

Add onions, salt, and pepper to same pan and reduce heat to medium-low; cook, stirring frequently, until onions are softened, about 8 to 10 minutes. 

Return chicken to pan and increase heat to medium-high; bring to a boil. Cook uncovered, for 15 minutes.

Add apples to pan; flip chicken over, stir mixture and continue to cook, uncovered, until chicken is cooked through, about 10 to 12 minutes. Sprinkle with parsley and serve.

Yields 1 chicken breast and about 3/4 cup apple mixture per serving.

Good Luck!