People currently have become more aware of their body mass and shape than they have ever been. Aging has become a dreadful event, and we are ready to do absolutely anything to prevent it.
Unlike the early 2000s, now we are all woke, and size zero is not something healthy. So, the question is, how do we lose weight in a way that gives us health benefits?
According to research, protein is your knight in shining armor. There is a recent theory that increasing protein intake can result in a healthy weight loss. But does 120 grams of protein diet help with weight loss? Keep reading to find out.
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The Necessity of Protein
Tons of digital content creators are trying to incorporate protein into their food. And they each have their own meal plan, be it vegan or non-vegan. But does it really help? Of course, a healthy diet can help if planned properly!
Unlike food rich in fat, protein helps with healthy muscle gain, and it does not make you obese. Eating food enriched with protein gives you strength, builds muscle that reduces the fatigue from our daily work. However, too much of anything can be harmful.
Protein helps keep your bones healthy. It improves digestion and bowel movement. Hormone boosting is another great thing you get to have if you consume enough protein. So, you see, it is essential for our well-being and normal bodily functions.
How Do 120 Grams of Protein a Day Help with Weight Loss?
How do we lose weight? The answer is simple. We burn calories. But how does protein help? It may come as a surprise, but protein amplifies the release of hormones that make you feel content with whatever and how much of it you have eaten.
Also, protein-enriched food takes a significant amount of time to be fully digested in your system, as opposed to carbs and fat. And this phenomenon results in you not feeling hungry for an extended amount of time. Is it not wonderful?
Now another question arises. Is it too much? The answer is ‘NO.’ However, we would still like you to be alert and provide you with some great suggestions on HOW to have 120 grams of protein a day.
01. Divide into Three Meals:
Too much of anything is bad. So yes, if you are thinking of getting 120 grams of protein in one meal, bad news, abort mission! The best way is to follow through with a diet plan that makes you consume protein in three meals. When we say ‘meals,’ we mean the main meals of the day and not snacking.
For breakfast, the ideal and worldwide accepted and loved options are eggs and slices of bacon. You can choose one or both, and maybe a chicken sandwich if you prefer light stuff.
But remember, eat a sufficient amount of carbs, greens, minerals, fruits, and drink water. This is to keep your organs and bowels running as you have the whole day ahead of you.
You can choose any hearty meal with lots of protein for lunch, but again, remember to have a balanced diet. As your day comes to an end, the evening meal, aka dinner, should contain lighter protein like chicken, quail, fish, or seafood.
Moreover, the number of carbs should be little. Try to avoid saturated carbs like rice for dinner, especially if you have already had it once on the same day.
Here is a list of some high yet healthy animal protein options:
- Chicken (affordable, versatile, and yum)
- Quail (small and gourmet)
- Lamb (highly nutritious and festive)
- Barramundi or Asian Seabass (no fishy smell and popular among kids)
- Salmon (expensive but worth every penny)
- Sardines (popular and easily available)
- Prawns (bite-sized and easy prep)
- Milk (the classic choice)
- Yogurt (can be used to marinate meat or fish if you are lactose intolerant and cannot have milk)
02. Include Vegan Protein:
Nowadays, a lot of animal-loving people who are concerned about the well-being of the planet are switching to a plant-based diet. It is true that devouring red meat to a great extent increases the risk of cancer. The same is true in the case of milk which is another great protein source. Thus, plant protein comes to the rescue.
Getting 120 grams of protein becomes more appealing when we put in plant protein sources such as nuts and seeds in our diet. Also, some fruits contain protein in them, which contributes to your 120 grams target.
Below, we give you a list of food packed with plant protein that may prove useful –
- Fruits: Guavas, Avocados, Apricots, Kiwis, Blackberries, Jackfruits
- Nuts: Almonds, Peanuts, and Cashews, Pistachios (dry and roasted), Walnuts, Pine nuts.
- Seeds: Hemp, Squash, Pumpkin, Sunflower (dry and roasted), Flax, Sesame, Chia.
- Dairy protein replacement: Tofu
03. Protein Shakes and Yogurt:
Starting your day with a protein shake is a great way of staying fit and working on losing weight. The most commonly used ingredients of a protein shake are- unsweetened almond milk, whey powder, fresh berries and/or bananas, crushed ice, and any healthy sweetener such as stevia.
Yogurt helps in more than one way. As we know, probiotics have become pretty popular for more than a decade now. Apart from contributing to healthy metabolism and immunity, yogurt is a great source of protein. The most sought-after by fitness enthusiasts would be Greek yogurt.
04. Don’t Forget the Green:
Never skip greens in any meal, as having only protein does not make an ideal diet plan. The best vegetable with a high protein award goes to broccoli. Apart from helping you with your weight loss, it keeps your brain healthy.
Spinach, artichokes, sweet potatoes, and Brussels sprouts are some of the commonly used vegetables with a decent amount of protein. Asparagus is another expensive yet great source for your 120 grams protein plan.
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Cautions
See your physician at least once a month, if not a week, to keep tabs on your body (blood sugar and blood pressure test, etc.) so it does not get harmed in any way due to any change in diet.
There are a few things you need to keep in mind before you start implementing your high-protein diet.
- Before switching or upgrading to any diet, consult your doctor or gym trainer.
- Do the ‘BMI calculation’ to check your body mass.
- Keep track of your average weight loss and muscle gain.
- Stay alert for allergens if you try to eat something new.
- Keep yourself hydrated and exercise regularly, even if it’s just some light stretching or walking.
Frequently Asked Questions (FAQs)
What if I get constipation?
That’s when citrus fruits and a sufficient amount of water (2-3 liters depending on your needs) come to the rescue, along with your daily activities.
Can I include protein bars?
Yes, you can have protein bars such as Quest bars to increase your protein intake and fulfill your 120 grams target. But remember not to confuse protein bars with weight-gaining energy bars.
How do I get milk protein if I am lactose intolerant?
For lactose-intolerant people, almond milk, soy milk, coconut milk are some of the great options. Also, you can try vegan yogurt or vegan cheese.
Is it possible for vegans to reach 120g?
Yes, several content creators have successfully done it. However, everyone has a different physique and reacts to the same food in different ways. So, figure out which vegan ingredients work the best for you.
How long should I continue this weight loss plan?
This is entirely up to you. If your body reacts negatively, you should switch to what is healthier for you. But if you get positive outcomes, you can continue as long as your digestive system can handle it.
