6 Reasons Why Protein Is Good for Weight Loss
Updated: Dec. 08, 2020Has your weight loss journey come to a complete stand-still? Here's why you should try a higher-protein diet plan!
Let’s not sugarcoat anything. Dieting is anything but easy, and most of us have bad habits that slow down our weight loss. While there are hundreds of so-called “miracle” diets out there, it can be hard to know which you can truly trust. What’s more, many of these eating plans are extreme and less than healthy.
Balance is everything, but eating well is also about being smart about the type of food you consume. If you’re looking for a way to curb your calorie intake and slim down, a higher-protein diet may be for you. Here’s what you need to know.
1. Protein is filling (so you need smaller portions!)
When you tuck into a protein-rich meal like an omelet or a hearty bean stew, you’ll notice that it’s remarkably filling. Rather than having to pile up your plate, you can get just as full by eating less. That means that you can start to cut down your portion sizes, which is a surefire way to help with weight loss.
2. It releases hormones that could make you less hungry
In 2016, research from the Imperial College of London found that phenylalanine, a product of digested protein, released a hormone in rats that stopped them from feeling hungry. Scientists believe that the same theory can be applied to humans, too. When we eat certain types of protein and produce the phenylalanine, it could mean that we instantly feel less peckish!
3. Protein boosts your metabolism
If you want to lose weight, boosting your metabolism is a great place to start. Due to the high thermic effect of a protein-rich diet (our bodies burn more calories digesting protein than carbs or fat), your body will naturally start to burn more calories. That means a healthy meal consisting of protein, such as grilled chicken and leafy greens, could be ideal if you want to encourage weight loss.
4. It helps preserve muscle
When you’re dieting, the very last thing that you want is to lose muscle in addition to fat. Doing so could mean that you end up looking unhealthily slim and less muscle means less calorie burning. Opting for a protein-rich diet could be the answer. Research suggests that high-protein, low-carb diets coupled with exercise will increase weight loss and also help build lean muscle. That should lead to a healthier, stronger physique.
5. Protein-rich breakfasts prevent snacking
What’s more, that long-lasting full feeling could stop you from snacking. One study from the University of Missouri-Columbia found that eating a high-protein breakfast instead of skipping breakfast prevented participants from wanting high-fat, high-sugar snacks later in the day. In the study, the subjects ate eggs and lean beef, but the same would apply for any high-protein meal. Yummy!
6. Eating protein improves mobility
We all know that the key to staying in shape is exercise. However, many people find it hard to stay mobile, particularly those struggling with obesity. Eating plenty of protein could be the answer. According to a study published in the Journals of Gerontology, including more protein in your diet could lead to improved functionality when it comes to exercise. That means that getting active will be physically easier.
Eating more protein for weight loss doesn’t mean you have to do anything drastic, like ordering that 40-ounce steak for dinner. Just be sure to include some high-protein foods at each meal and snack to gain all the benefits you need to lose the weight.
Fruit and Cheese Kabobs
We came up with this fresh and fruity summer snack idea. It's easy to make ahead and carry to the ballpark, beach or playground, and the cinnamon-spiced yogurt dip adds a fun touch kids love. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Chimichurri Monkey Bread
The herby goodness of my favorite sauce shines in this nostalgic bread recipe that comes together quickly thanks to refrigerated biscuits. Serve warm as an appetizer with marinara for dipping, or as a side to an Italian entree. —Eden Dranger, Los Angeles
Gruesome Greek Dip
Guests will not be able to stop eating this savory dip. The orange color makes it natural for a party. —Gina Wilson, Austin, Texas
Chili-Lime Roasted Chickpeas
Looking for a lighter snack that's still a crowd-pleaser? You've found it! This zesty, crunchy chickpea recipe will have everyone happily munching. —Julie Ruble, Charlotte, North Carolina
Nut Butter Cups
My indulgent, nutty treat is simple to make and looks great. At our house, we use all-natural ingredients for them. —Courtney Stultz, Weir, Kansas
Soft Giant Pretzels
My husband and our friends and family love these soft, chewy pretzels. Let the bread machine mix the dough, then all you have to do is shape and bake these fun snacks. —Sherry Peterson, Fort Collins, Colorado
Marinated Cheese
This special appetizer always makes it to our neighborhood parties and is the first to disappear at the buffet table. It's attractive, delicious—and easy! —Laurie Casper, Coraopolis, Pennsylvania
Strawberry-Carrot Smoothies
My children resist veggies, but they love smoothies. This one packs in lots of good-for-you fruits and veggies—but to my kids, it's just a super delicious breakfast. —Elisabeth Larsen, Pleasant Grove, Utah
Garlic & Onion Cashews
You'll be set for either a quick snack or an easy hostess gift when you use this recipe. —Anndrea Bailey, Huntington Beach, California
Italian Snack Bread
I've served this snack bread alongside spaghetti, as an appetizer and as a main dish. Because it stays so tender, I often bake it a day before. —Joan Nowacki, Pewaukee, Wisconsin
Cold Chicken-Cheese Kabobs
These appealing kabobs will add pizazz to any party—and you don't even have to get out the grill! —Sherine Gilmour, Brooklyn, New York
Walnut Zucchini Muffins
Shredded zucchini adds makes these walnutty muffins extra tender. If you have lots of zucchini in summer as many of us do, this is a good way to use some of it. —Harriet Stichter, Milford, Indiana
Nutty Berry Trail Mix
This recipe, my son’s favorite, earned me an A in my early childhood nutrition course. It lets you take control of what your children snack on! —Cheri Majors, Claremont, California
Garlic Toast Pizzas
Between working full-time, going to school and raising three children, finding time-saving recipes that my family likes is one of my biggest challenges. These quick pizzas pack a huge amount of flavor. —Amy Grim, Chillicothe, Ohio
Mocha Pumpkin Seeds
Roasted pumpkin seeds are a classic fall snack. Kick them up a notch with instant coffee and cocoa powder for a mix that’s mocha genius at any time of year. —Rebekah Beyer, Sabetha, Kansas
Thai Veggie Dip
This delicious dip is full of flavor, color and crunch, but not full of calories. There's mild sweetness from the honey with a bit of heat at the end from the pepper flakes. If spicy food is your thing, feel free to add an extra dash of pepper. —Jeanne Holt, Mendota Heights, Minnesota
Mango-Peach Smoothies
This is my toddler son's favorite breakfast—he'll take one of these over pancakes any day! Get creative when mixing fruits and fruit-flavored yogurts; we love peach yogurt with mango, strawberry yogurt with blueberries or pina colada yogurt with mango and banana. —Dana Herra, DeKalb, Illinois
BLT Muffins
If you like classic bacon, lettuce and tomato sandwiches, check out these muffins. They're perfect for pancake breakfasts and bring-a-dish dinners alike. You can serve softened cream cheese or butter alongside, but they're awesome on their own. —Katie Koziolek, Hartland, Minnesota
Frozen Berry & Yogurt Swirls
I enjoy these frozen yogurt pops because they double as a healthy snack and a cool, creamy sweet treat. —Colleen Ludovice, Wauwatosa, Wisconsin
Caramel Apple and Brie Skewers
I'm a caterer, and this is one of my best-selling appetizers. The shortcut of using prepared caramel makes these little apple skewers a snap to assemble. —Camille Ellis, Tampa, Florida
Pigs in a Pool
My kids love sausages and pancakes but making them during the week was out of the question. I bought the frozen variety on a stick but wasn't keen on the calories, additives or price. This version of pigs-in-a-blanket is a tasty, thrifty alternative. —Lisa Dodd, Greenville, South Carolina
Bacon-Cheddar Deviled Eggs
I created this recipe a few years ago when I was craving something different to do with hard-boiled eggs. Three of my favorite foods—bacon, eggs and cheese—come together in these deviled eggs. They're my go-to party snack. —Laura LeMay, Deerfield Beach, Florida
Breakfast Cookies
I like to give my family a hearty start in the morning, especially when they have to eat in a hurry. These easy-to-make "cookies" are perfect for a breakfast on the run and really appeal to the kid in all of us. —Wanda Cox, Roscommon, Michigan
Crisp and Nutty Mix
On those busy days that just don't stop, this mixture of dried fruit, cereal, nuts and more is the ultimate combination for munching. —Mike Tchou, Pepper Pike, Ohio
Chive Mascarpone Dip with Herbed Pita Chips
I have a massive herb garden in the summer, with an abundance of chives. This cream-cheesy dip helps use them up. Make it a few days in advance for best flavor. —Sarah Vasques, Milford, New Hampshire
Spicy Almonds
We like to venture out into the mountain range that surrounds our family cabin. These nuts never taste better than when we enjoy them together at the peak of an amazing hike. Almonds are extremely nutritious, and when dressed up with a wonderful blend of spices, they go from ordinary to awesome! —Gina Myers, Spokane, Washington
Grapes with Lemon-Honey Yogurt
We like to sweeten up Greek yogurt with honey, cinnamon and vanilla. It’s a tasty counterpoint to plump grapes and crunchy nuts. —Julie Sterchi, Campbellsville, Kentucky
Microwave Egg Sandwich
If you're looking for a grab-and-go breakfast for busy days, this high-protein sandwich is low in fat and keeps me full all morning. Plus, it's only about 200 calories! —Brenda Otto, Reedsburg, Wisconsin
Mini Spinach Frittatas
People can't get enough of these pop-in-your-mouth mini frittatas. They're a cinch to make, freeze well and the recipe easily doubles for a crowd. —Nancy Statkevicus, Tucson, Arizona
Slow Cooker Party Mix
This mildly seasoned snack mix is always a party favorite. Served warm from a slow cooker, the munchable mixture is very satisfying. —Dana Hughes, Gresham, Oregon
Classic Hummus
We love hummus, and this version is really amazing. If you have a pressure cooker, this is an easy, tasty reason to pull it out! We pair hummus with fresh veggies for a meal or snack. —Monica and David Eichler, Lawrence, Kansas
Greek Deli Kabobs
For an easy Mediterranean-style appetizer, marinate broccoli and mozzarella, then skewer with sweet red peppers and salami. Everybody loves food on a stick! —Vikki Spengler, Ocala, Florida
Ham and Cheese Muffins
Serve these savory biscuitlike muffins for breakfast, at snack time or along with a hearty bowl of soup. —Doris Heath, Franklin, North Carolina
Granola Cereal Bars
These sweet peanut butter bars are perfect for breakfast, dessert or anytime as a quick snack. You can add raisins instead of chocolate chips if you prefer. —Helen Velichko, Kansas City, Missouri
Fruity Red Smoothies
This thick, tangy drink combines the refreshing flavors of cranberries, raspberries and strawberries. Once you start sipping it, it disappears in a flash. —Beverly Coyde, Gasport, New York
Leah's Party Popcorn
Popcorn is good just about any way, but spicing it up makes it all the more special. I love this recipe because so many people enjoy it. Pile it in bowls for parties or spoon individual portions into sealed bags for take-along treats. —Leah Steenberg, Circle Pines, Minnesota
