Looking for ways to lose weight, build muscle, and boost your energy levels while crushing your fitness goals? You might want to adopt some variation of a high-protein diet.
A quality high-protein diet, whether animal- or plant-based, can help you maintain high energy levels throughout the day so you can train better and harder, gaining more muscle mass while shedding those unwanted pounds.
And no, you don’t have to eat bland chicken breast and rice day after day to achieve this – a good, healthy diet rich in protein is colorful, delicious, and anything but boring. Don’t believe us? Read on and see for yourself.
The Power of Protein
First off, why should anyone follow a protein-rich diet? Well, for one, protein is the building block of your body—your cells literally require it to form and repair tissues. So, when you consume adequate amounts of protein, you support your muscles, which in turn helps boost your metabolism and allows you to burn more calories.
Speaking of “adequate” protein, how much do you need to build muscle and increase your endurance? According to Harvard Health, everyone needs a minimum of 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound). Bear in mind, this is the bare minimum your body requires in order to not get sick. Anyone who wishes for more than that – which we hope is everyone reading this article – should consume more quality protein.
For example, if you aim to build more muscle, eating 1 to 1.5 grams of protein per kilogram of body weight might be beneficial. Additionally, protein-rich foods can help keep you fuller for longer, which can help curb unhealthy food cravings that can sabotage your progress.
What Makes a High-Protein Diet?
A high-protein diet involves prioritizing foods rich in—you guessed it—protein. Healthy sources can include lean meats such as chicken, turkey, and fish, as well as plant-based sources like tofu, lentils, and quinoa. Eggs, Greek yogurt, and cottage cheese are also excellent options. Essentially, on this diet, you’re focusing on foods that pack a protein punch while moderating carbohydrates and fats.
And the best thing is, making high-protein meals doesn’t have to be complicated at all. For example, for breakfast, you can have a veggie-packed omelet with some feta cheese. If you don’t consume eggs or dairy, overnight oats with coconut yogurt, flaxseed, and some nuts are a great option.
Lunch can be grilled or stir-fried chicken with a big bowl of Greek salad, or a hearty lentil soup plus salad. For dinner, you can go for seafood such as baked salmon or sauteed shrimp with steamed broccoli and quinoa.
As for snacks, you have plenty of options: a handful of almonds, walnuts, or pistachios is a heart-healthy option, while Greek or coconut yogurt with berries can hit that sweet spot.
What if You’re Extremely Busy?
Now, what if you don’t have the time to prepare each and every meal but want to stick to a protein-rich diet throughout the entire busy day? You have two options: meal prepping or protein-packed meal delivery.
If you’re normally busy throughout the week, spend a couple of hours on a Sunday chopping veggies, grilling chicken and turkey, making sauces and dressings, and portioning out your meals for the week and you’ll be set. If this feels overwhelming or you simply cannot prepare most of your lunches and dinners for the week ahead, consider subscribing to a meal delivery service that specializes in high-protein options.
Don’t worry, this isn’t a cop-out – there are plenty of healthy meal delivery services that allow you to choose your plan and tailor your dietary preferences according to your health and fitness needs. It’s a perfectly sound option for busy folks and it can help keep you on the right course even when you feel too lazy to cook a decent meal from scratch.
Remember, consistency is key in any fitness and health endeavor. So, find whatever way suits you best to stick to your high-protein diet, while remaining active and lifting weights, and you’ll reap the numerous rewards: increased strength and endurance, improved muscle tone, less body fat, and overall a better and stronger physique.
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