A High-Protein Diet: Build Your Way To Healthy Weight Loss 

High protein diets for weight loss were not half as popular as vegan, sugar-free, low-carb Mediterranean and intermittent fasting diets. But now protein-rich foods are a buzzing health trend. This is because more and more people are realising that proteins are essential building blocks of our body, the key to good health. A high-protein diet for weight loss will actually help you shed those stubborn kilos.

We turned to Payal Kothari, Integrative Nutrition Health Coach and author of the book, The Gut, to explain why a high-protein diet for weight loss works and share her list of high-protein foods. While we’ve espoused the benefits of a healthy gut on mental health, here she explains how protein-rich foods affect physical health. She provides a list of high-protein foods to incorporate into your diet, as well as those to steer clear of. 

Proteins, by definition, are large molecules composed of amino acids, crucial for various bodily functions, like building and repairing tissue, making enzymes and hormones, and supporting muscle growth — which is why they have earned the title of ‘building blocks’ of our bodies. They make up our bones, cartilage, muscles, blood, skin, enzymes, hormones, and even vitamins.

While our body makes certain amino acids, others we have to get from outside sources — like food. Foods that are high in protein can be sourced from both animals and plants.

A high-protein diet for weight loss is encouraged because proteins also contribute to making you feel fuller (therefore making it easier to exercise portion control), improve metabolism, and maintain muscle mass. Several clinical studies have also found that increased long-term protein intake can lead to weight loss and help enhance body composition by decreasing fat mass.

Kothari explains how high-protein foods help with weight loss:

1. Promotes muscle preservation and fat loss, especially during calorie restriction
2. Boosts metabolism through increased thermogenesis (calorie burn)
3. Reduces overall calorie intake due to increased satiety and lower cravings. Protein is 4 calories per gram and very filling. 
4. Enhances muscle mass preservation, which boosts metabolism and fat-burning
5. Supports better blood sugar control, reducing fat storage tendencies
6. For those who want a flat tummy, be warned that a high-protein diet can help you lose weight in the abdomen by improving overall fat distribution and metabolic health — but spot reduction is not possible.

Kothari also explains that a deficiency in proteins can cause muscle wasting, mood swings, blood sugar spikes, weakened immune function, slower metabolism, and poor healing. Not to mention fatigue, hair loss, brittle nails, fluid retention, and low calcium absorption, which can lead to weight gain rather than loss. 

From daily protein needs to what food to include in your weight-loss regimen, Kothari shares her tips:

a) Ages 18-35: 0.8-1 grams of protein per kg of body weight
b) Ages 35-60: 1.0-1.2 grams per kg to preserve muscle mass and aid metabolism
c) Ages 60 and above: 1.0-1.2 grams per kg to prevent muscle loss (she advises including weight training or yoga or physiotherapy in your regimen) 

Even if your maths is as poor as ours, the above guide should help you calculate (or use this handy online calculator). You can also use a food app to check the protein content of different foods. The debate is still ongoing about whether plant- or animal-based protein-rich foods are better for weight loss (the former has more fibre, but lean meat is also healthy).

Now, on to what you’re really here for — high-protein foods to make your weight loss (and meal planning) a little easier: 

• Chicken breast: Low in fat and high in lean protein, it helps preserve muscle mass while losing fat. Try to buy organic.
• Beans, legumes, and lentils: These are good plant-based proteins, rich in fibre — they aid in digestion and keep you full.
• Eggs: They are a highly bioavailable (the ability of a substance to be absorbed and used by the body) protein with essential amino acids that support muscle repair and fat loss. Try to use organic or cage-free eggs.
• Low-fat Greek yoghurt: High in protein and probiotics, which promote gut health and satiety.
• Salmon: Filled with protein and omega-3 fatty acids, this can aid in reducing inflammation and assist with fat loss.
• Tofu: A plant-based complete protein, low in calories, and can be used in a variety of dishes for weight management.
• Quinoa: A complete plant-based protein that also provides fibre, making it perfect for staying full and energised. Add more protein to it by including beans, tofu, and vegetables. 

If your excuse for not getting on a high-protein diet for weight loss was an inability to find interesting dishes, this exhaustive list should inspire you. Think delicious salmon and quinoa salads (dressing on the side), tofu carpaccio, Shakshouka to get your eggs in, and a hearty lentil soup to warm you up in the winter months (or, as we like to call it … good old dal).

Along with a mix of plant-based and animal proteins that are good for bacterial diversity and gut health, Kothari advises that you include healthy fat and fibre in your diet (vegetables, soups, fruits, and whole grains to balance your meals). Be mindful of essential vitamins and minerals, including iron, calcium, and vitamin B12, to ensure you receive important nutrients.

While you love your deli meats, especially when hugged by bread on either side, as much as Joey Tribbiani from the popular sitcom Friends, consuming processed meats that contain high levels of saturated fats and sodium frequently can contribute to weight gain and a higher risk of heart disease.

High-fat meats like beef or pork can also lead to excess calorie intake, and an over-reliance on protein powders without balancing whole foods can also cause nutrient imbalances. Kothari strongly cautions against overdoing proteins if you’re not weight training or have a particularly sedentary lifestyle.

Basically, don’t be under the illusion that a high-protein diet and no physical effort or extra intake of protein powders will magically help you drop the kilos. Not happening.

Like all experts, Kothari cautions that anyone who has chronic health issues or conditions must visit a healthcare provider before opting for a high-protein diet. For anyone else who is illness-free and wants to embark on a weight loss journey, our tips should become the building blocks of your diet.

Protein helps reduce overall body fat, including belly fat, by preserving lean muscle mass and promoting fat burning. Tofu, low-fat paneer, fish (salmon, mackerel), eggs, and legumes are particularly effective in aiding belly fat reduction.

Several clinical trials have found that a high-protein diet helps reduce body weight and also enhances body composition. Kothari explains that a high-protein diet is particularly effective because it:

• Promotes muscle preservation and fat loss, especially during calorie restriction
• Boosts metabolism through increased thermogenesis (Digesting protein requires more energy than fats and carbs, leading to a higher calorie burn).
• Reduces cravings and hunger. Protein can make you feel fuller for longer, thereby reducing your overall calorie intake.

There is no data that suggests rice is an effective tool for weight loss. Between white and brown rice, the latter contains more fibre. Food that contains more fibre tends to keep you satiated for longer, which could potentially reduce your calorie consumption.

Assuming you have no chronic health conditions that require treatment, experts recommend starting a weight loss journey by gradually incorporating exercise (and slowly increasing intensity) and focusing on a healthy, balanced diet. High proteins are an effective way to lose weight naturally.

Eating a high-protein diet can help reduce overall body fat, including belly fat, by preserving lean muscle mass and promoting fat burning. However, spot reduction is not possible.