If you are working toward the goal of general weight loss, then there are many benefits you can receive from a high protein diet plan. The idea behind this type of plan is adding extra protein to your diet, while severely limiting the number of carbohydrates you ingest. 

This will force the body to create ketones, which help to inhibit hunger and can force the body to break down fat stores at a higher rate than normal.

 There are some concerns over this type of weight loss plan, as it can make some people severely nauseous due to the ketone production as a result of a low-carb diet. Getting rid of carbohydrates from the diet can also severely restrict the number of vitamins and essential nutrients the body needs for good health and function. 

Taking vitamin supplements is an important part of this form of diet plan. Weight gain occurs when more calories are ingested than are burned daily. For a healthy weight loss, it is essential to increase fat burn through physical activity and ingest fewer, more nutrient-rich calories. 

To lose weight, a high protein diet plan is the best option. Consumption of high amounts of proteins and low number of carbohydrates results in continuous burning of calories.

What High-Protein Diet does?

You require protein at all stages of life. It's the major component of all cells, including muscle and bone. A high-protein diet helps: in reducing carbohydrate intake, releases water and builds muscle. Reduced carbohydrate levels help with weight loss by reducing insulin in the body and stabilizing blood sugar. 

High-protein diets have been shown to increase satiety, and result in the consumption of lesser calories in followers, which in turn leads to weight loss. It is however essential to adopt the rules of a healthy balanced diet, low in saturated fat and high in vitamins, minerals and fiber for optimal wellness and weight loss. In simple words, it mainly needed for:

Growth.

Development.

Immunity to fight off infections and protect the body.

Health Benefits of High-Protein Diet-Weight Loss.

A new study has found that dieters who eat a high-protein diet lose more weight than others. The study was conducted at the University of South Australia in Adelaide and published in the American Journal of Clinical Nutrition. When we talk about its benefits, one of the major benefits of a high—protein diet is the reduction in consumption of refined carbohydrates, which help to lower insulin levels and to stabilize blood sugar levels. 

In addition, muscle burns more calories than fat, so building muscle can help to boost metabolism in the long term. Protein can help you shed those unwanted pounds and keep your belly full. But it's important to eat the right amount and the right kind of protein to get the health benefits.

Some kinds of protein and protein rich foods are discussed below:

Soy Protein

Soy protein is a dairy-free alternative that is suitable for people with lactose intolerance and can offer significant health benefits. It is beneficial for your cholesterol levels and cardiovascular health, as well as your total calorie intake. Soy products tend to be lower in calories than their meat and dairy counterparts; they may help bring about quicker and more profound weight loss results.

Seafood

Seafood is an excellent source of protein because it is usually low in fat. Seafood is better for weight loss than poultry due to the anti-inflammatory properties of fish and also the added antibiotics and hormones which are typically added to land-based animals. So, the more you can incorporate fish, the better result you will get.

Eggs

Eggs are one of the least expensive forms of protein. Including a source of protein like an egg at breakfast along with a high fiber grain like whole wheat toast can help you feel full longer and eat less throughout the day. The reason doctors suggest eggs can help in losing weight is that scientific research has proven that the leucine, an essential amino acid that is found in eggs, helps in the reduction of weight in your body.

Beans, Lentils and Legumes

All beans, lentils, and peas are an exceptional vegetarian and vegan source of protein. Beans are cost-efficient. Beans also can be stored for some time and are available in a wide variety. Both beans and meat have equivalent levels of protein. Black beans, kidney beans, and split pea soup etc. Picks one of these and see the result.

Lean Meat, Fish, and Poultry

Incorporating lean meats, fish, and poultry like lean chicken, salmon, and tuna into your daily diet will give you a giant boost of healthy protein. An average chicken breast or salmon fillet can range from 4 ounces to 8 ounces, depending on the size. 

Many individuals turning to high-protein diets significantly increase their intake of lean chicken breasts and fish because they boast so many other health benefits as well. Stay away from breaded or fried chicken for best results.

Nuts, Seeds, and Nut Butters

Nuts, including peanuts, cashews, almonds, and walnuts all contain protein, as do seeds such as sesame seeds and sunflower seeds. Nuts can stop those cravings by restoring important nutrients back into the body. Because most nuts and seeds are high in fat, you don't want to make them your primary source of protein. But they're great as a post-workout or occasional snack.

Protein Meal Supplements--Protein Shakes

Protein shakes are basically protein meal supplements which come from protein supplements that are in powdered form. You can also mix it with milk for a milkshake-like taste. If you like fruit smoothies, you can also add fruit to your protein shake.

 With protein shakes, you can follow the meal replacement method. This means that you are supposed to replace any two of your meals in a day with the protein shake.

The consumption of protein, however, is perhaps the most controversial of all nutritional topics. Unfortunately, many nutrition professionals have not kept abreast of recent research and continue to espouse outmoded theories on the subject. 

This has led to a host of myths that, in turn, have been taken as gospel by the public. The following are some of the more common misconceptions about dietary protein intake:

Myth: High-protein diets make you fat.

Fact: There is no doubt that eating too much protein will pack on the pounds-but so will eat too many calories from carbs or fat! Weight gain is governed by the law of thermodynamics: if you consume more calories than you expend, you'll gain weight. 

Consequently, it's not protein in and of itself that causes weight gain; it's an overconsumption of calories. No matter what you eat, if you consume too much of it, you'll ultimately end up getting fat.

In actuality, if you were to eat a meal containing only protein, carbs, or fat, the protein meal would cause the least amount of weight gain. You see, a large percentage of calories from protein are burned off in the digestion process. This is called the heroic effect of food. 

Of all the macronutrients, protein has the highest heroic effect, burning off approximately 25 percent of protein of the calories consumed. In comparison, only 15 percent of the calories from carbs are burned off in digestion; fat has virtually no heroic effect whatsoever.

 Thus, all other things being equal, a high-protein diet would be less likely to cause fat deposition than either a high carb or high fat diet.

Moreover, unlike carbs, protein doesn't stimulate a significant insulin response. Insulin is a storage hormone. While its primary purpose is to neutralize blood sugar, it also is responsible for shuttling fat into adipocytes (fat cells). 

When carbohydrates are ingested, the pancreas secretes insulin to clear blood sugar from the circulatory system. Depending on the quantities and types of carbs consumed, insulin levels can fluctuate wildly, heightening the possibility of fat storage. 

What's more, the consumption of protein tends to increase the production of glucagon, a hormone that opposes the effect of insulin. Since a primary function of glucagon is to signal the body to burn fat for fuel, fat loss, rather than fat gain, tends to be promoted.

Myth: High-protein diets are damaging to your kidneys.

Fact: The metabolism of protein entails a complex sequence of events in order for proper assimilation to take place. During digestion, protein is broken down into its components, the amino acids (via a process called deamination). 

A byproduct of this occurrence is the production of ammonia, a toxic substance, in the body. Ammonia, in turn, is rapidly converted into the relatively non-toxic substance urea, which is then transported to the kidneys for excretion.

In theory, a large build-up of urea can overtax the kidneys, impairing their ability to carry out vital functions. This has been supported by studies on people with existing renal disease.

 It has been well documented that a high-protein diet exacerbates uremia (kidney failure) in those on dialysis (i.e., the artificial kidney machine), while a low protein diet helps to alleviate the condition. Proteinuria and other complications also have been observed in this population.

However, there is no evidence that a diet high in protein has any detrimental effects on those with normal renal function. Healthy kidneys can readily filter out urea; any excess is simply expelled in the urine. 

Consider the fact that, over the past century, millions of athletes have consumed large quantities of protein without incident. Surely, if high-protein diets caused kidney disease, these athletes would be all on dialysis by now. 

Yet, in otherwise healthy individuals, not one peer-reviewed journal has documented any renal abnormalities due to an increased intake of protein.

As an aside, it is beneficial to drink ample amounts of fluids when consuming a high-protein diet. This helps to flush your system and facilitates the excretion of urea from the body. For best results, a daily intake of at least a gallon of water is recommended, drinking small amounts throughout the day.

Myth: High-protein diets result in an inordinate intake of unhealthy saturated fat.

Fact: The majority of Americans get their protein from red meat and dairy products-foods that have a high percentage of saturated fat. High fat protein sources such as bacon, T-bone steaks, hard cheeses, and whole milk are staples of the American diet. 

What's more, ketogenic “diet gurus” like Dr. Robert Atkins encourage the consumption of these products, touting them as viable dietary options. Accordingly, high-protein diets have become synonymous with the intake of artery-clogging fats.

However, there is no reason that a high-protein intake must be derived from cholesterol-laden foods. There are many protein sources that contain little, if any, saturated fat.

 Skinless chicken breasts, egg whites, and legumes are all excellent, low-fat protein choices. By simply choosing the “right” foods, a high-protein diet can be maintained with minimal effect on fat consumption.

In addition, it is important to realize that certain fats, specifically the unsaturated, Omega fatty acids, are actually beneficial to your well-being, aiding in the absorption of fat-soluble vitamins and facilitating the production of various hormones, cell membranes and prostaglandins.

 These “essential” fats cannot be manufactured by the body and hence must be obtained through nutritional means. Cold water fish (such as salmon, mackerel, and trout), tofu and peanut butter are protein-based foods that also are terrific sources of essential fats. 

Their consumption has been shown to have a positive impact on cardiovascular health and reduces the risk of several types of cancers.

Myth: High-protein diets are unnecessary for athletes.

Fact: If you believe the United States Department of Agriculture (USDA), there is no difference in protein requirements between athletes and couch potatoes. This is reflected in the RDA for protein, which is the same for all individuals regardless of their activity levels.

However, contrary to the USDA position, studies have shown that athletes do indeed require more protein than sedentary individuals. When you exercise, protein stores are broken down and used for fuel (via a process called gluconeogenesis). 

The branched chain amino acids (BCAAs), in particular, are preferentially mobilized as an energy source during intense training, as are alanine and glut amine. It has been shown that when athletes consume a low protein diet (equivalent to the RDA for protein), there is decreased whole body protein synthesis, indicating a catabolism of muscle tissue.

For a tasty low-fat mayonnaise spread, try mixing one teaspoon of Dijon mustard or Satay sauce with a low-fat yoghurt to taste. Diet tip 1: Keep a note of everything that you eat and drink.

 You do not need to estimate calories. Just write down what it was that you had and the approximate quantity. You will find that being more aware of what you are eating helps you to plan healthy meals and snacks.

2. Don't miss out on meals. Trying to cut calories by excluding a meal actually works against you because your body's metabolism will decelerate to compensate and start to conserve energy. Eating smaller amounts more regularly can increase your metabolism.

Diet Tip 2: Halve your intake of all pure or added fats. This means using half as much butter or spread on your bread, toast, muffins, and potatoes; half the usual amount of mayonnaise or sauce on your salad; and half the oil in the frying pan every time.

3. Include a lower fat source of protein at most meals: chicken, fish, beans, cottage cheese, or low-fat yogurt. Have eggs, nuts and red meat occasionally but not every day.

Diet Tip 3: Using vegetables such as capsicum and zucchini and stuffing them with flavored fillings or minced up white meat, chicken, fish etc. is a healthy low-fat alternative.

4. Plan at least one lunch and dinner every week without meat or cheese. Build those meals around whole grains, vegetables, and beans to increase fiber and reduce fat.

Diet Tip 4: Pita bread wraps are great for salad fillings

5. The most beneficial time to exercise is about 8 hours after getting up. An at this time of day, the body's metabolism starts to decelerate. So, take a half-hour of exercise before you have dinner, this will increase your metabolism enabling you to burn fat for up to 3 hours after your workout is over.

Diet Tip 5: It is better to exercise than not at all.

6. Include at least two servings of vegetables at lunch and dinner. If you are getting hungry, have more.

Diet Tip 6: You can put extra iron in your diet by adding some alfalfa or mug beans to your regular meals.

7. Grated carrot makes a great snack. You will find that a grated carrot is much more filling than a whole carrot. Take time out to learn about nutrition, what foods are good for you and what foods you should keep away from.

Diet Tip 7: Get creative with some healthy recipes.

8. When cooking, leave out as much salt and sugar as possible. Look for healthy alternatives, such as using low-fat yogurt instead of cream. Use entire grains wherever possible. The fiber will give you a fuller feeling and also help your digestion.

Diet Tips 8: Replace salt with other herbs and spices to taste.

9. If you are serious about start a weigh loss program, consult your doctor before you start. You must assure yourself that there is no medical reason that might stop you actively trying to lose weight.

Diet Tip 9: Metabolic enhancers - such as chili - they help turn your body into a fat burning furnace

10. Choose food that you can chew. Again, this will increase your fiber intake, and the act of chewing will make you feel more satisfied too. This means eating fruit instead of drinking juice. If you have soup, make sure it is chunky.

11. Plan your meals and snacks ahead of time. Plan your shopping too - make a list of what you need and stick to it. If you just grab something when you are feeling hungry, you will probably choose high calorie food.

Diet Tip 11: Eat little and often - have healthy snacks—it is better to eat several times instead of only one or two meals a day.

12. Do not eat in front of the TV. Studies have proved that we eat larger portions in front of the TV, probably because we are much less aware of what we are eating.

Diet Tip 12: Don't eat anything if it is less than 3 hours before you go to bed. Get into the habit of eating healthily and lose weight quickly.

On the other hand, it is imprudent to ingest enormous quantities of protein in hopes that it will improve athletic performance. Bodybuilders regularly subscribe to this “more is better” philosophy and gorge themselves with protein-rich foods and supplements (one popular bodybuilder claims to ingest as much as 1000 grams of protein a day!).

 Unfortunately, the body only has the capacity to utilize a limited amount of protein. Once the saturation point is reached, additional protein is of no use to the body and is either used as energy or converted into triglycerides and stored as fat. 

In general, optimal protein synthesis can be achieved by consuming one gram of protein per pound of body weight. Thus, for maximizing strength and performance, a 150-pound person should consume approximately 150 grams of protein per day.