Protein Diet to Lose Weight

Protein is essential in a weight loss diet because it suppresses appetite by keeping you feeling full longer, and it helps build muscle, which in turn speeds up even your resting metabolism and burns fat. While it is important to have a balanced diet that also includes fruits, veggies and whole grains, a diet high in protein is thought by many experts to aid weight loss. There are several ways you can get a sufficient amount of protein into your diet.

Meat and Fish

Meat and fish are well-known sources of protein and it may not be necessary to always stick with lean cuts. Many fatty fish, for example, such as sardines, tuna and salmon, contain omega-3 fatty acids, which may have a positive effect on metabolism and weight loss. When it comes to meats, sticking with lean cuts of turkey, chicken, beef and even pork will help you build muscle and keep you feeling full.

Eggs

Eggs are another excellent source of protein. The yolk does contain cholesterol, but unless you are trying to lower your cholesterol, experts say that eating a whole egg in the morning can help you lose weight--according to Self Magazine, one study from Louisiana State University in Baton Rouge showed that women who ate a single egg each morning lost twice as much weight as those who went without. Egg protein makes you feel fuller longer, so eating eggs in the morning can result in you eating less throughout the day. Veggie omelettes with a little bit of low-fat cheese for calcium, hard-boiled eggs and scrambled eggs with whole wheat toast are all good menu ideas.

Nuts and Beans

Nuts and beans are a source of protein that pack not only a protein punch, but are full of other nutrients. Some nuts, including walnuts, also contain healthy omega-3 fatty acids. Beans are not only protein-rich, but fiber-rich as well, which also keep you feeling fuller longer and aids in digestion. Fiber is also thought to help stop the body from absorbing some fat during digestion. Good nuts to try are almonds (which help to counteract the effects of sugar on insulin levels), walnuts (which are high in omega-3s), and peanuts. Good beans to eat are black beans and pinto beans which have the highest fiber of all the beans, but any other type of bean, such as soy, lima and lentil will deliver a large amount of protein as well as fiber.