Years of research and numerous studies have shown that when it comes to weight loss, high protein diets can help you lose more weight, are easier to stick to, and are healthier than other diets[1]. Since high protein diets for weight loss became popular, weight loss plans, diets, and recipes have focused on how to increase the protein content in our diets.
Previously, nutritional advice recommended that grains and carbohydrates formed the basis of our diets, with protein and fat intake making up a smaller percentage of our diets. However, recent research shows that high protein diets can produce more weight loss, produce greater heart health and maintain better nutritional status than higher carbohydrate diets[2]. But how do we get more protein in our diets? Finding ways to add protein to your favourite recipes can help you increase your protein intake for and easier, healthier way to lose weight.
Why High Protein Diets are Better
High protein diets have been shown to make losing weight easier. Studies have shown that high protein diets help you lose more fat, control blood sugar levels, improve blood lipids, reduces hunger and appetite, and contributes to an overall lower calorie intake[3],[4].
High protein diets have become the preferred method for weight loss recommended by doctors and nutritionists, and many weight loss programs are based on the goal of increasing protein intake. Because high protein diets making losing weight easier and help you to lose more weight than higher carbohydrate diets, high protein diets are more likely to be successful in the long term as well.
How To Get More Protein in Your Diet
There are two main ways to get more protein in your diet –
- Eat more protein rich foods
- Take a protein supplement
High protein foods include meat, eggs, poultry, fish, nuts, seeds, legumes, cheese, yoghurt, tofu, and tempeh. Including extra serves of these high protein foods in your diet will boost your protein intake. However, it can sometimes be difficult to know the exact protein quantity you are getting. High protein foods also contain at least some quantity of fat and carbohydrate, and depending on the overall macronutrient profile, could be adding a lot of calories to your diet.
A protein supplement allows you to take a precise and measured quantity of protein in a convenient and tasty snack or meal replacement. Protein supplements are also available in low fat and low carbohydrate formulations that help you control your calorie intake for more effective weight loss.
What Are Good Protein Recipes?
If you want to add more protein to your diet, you can adapt your favorite foods into high protein versions with high protein recipes. You can create delicious high protein dishes with high protein ingredients, or by adding protein supplement powders to your regular recipes.
High Protein Recipes
Adding high protein foods to your favorite recipes increases your protein intake.
- Add low fat yoghurt – Add low fat yoghurt in place of cream or sour cream in your favorite recipes that need a creamy taste.
- Add low fat cottage cheese – Low fat cottage cheese is higher in protein and lower in fat and calories that other types of cheese.
- Add legumes – Beans, peas and lentils are the most underrated high protein superstars. Add them to soups, stews, curries, salads and pasta sauces or choose bean based snacks like hummus for a protein boost, but watch the carbohydrate content as well.
- Choose eggs, or just egg whites – Snack on hard boiled eggs or choose a breakfast of eggs over higher carbohydrate choices like cereal or toast. If you want to add the protein without most of the fat and calories, you can eat the egg whites only, but unless you have high cholesterol, it’s safe to eat 1-2 whole eggs each day.
- Snack on nuts and seeds – Nuts and seeds make great high protein snacks but watch the portion size because nuts and seeds are high in fat and calories.
- Add tofu and tempeh – Tofu and tempeh are great sources of low fat, low calorie protein and taste great in stir fries and curries.
- Fish – Swap fish for meat and chicken in your favorite recipes for a lower fat, higher protein meal!
- Meat and poultry – Meat and poultry are great sources of protein but be careful about increasing the quantities in your diet too much as they can be high in saturated fat.
Whey Protein Recipes
You can also easily create high protein recipes by adding or incorporating protein powder into existing recipes. Whey protein recipes are particularly popular for weight loss and low carbohydrate diets because whey protein is so versatile, palatable and healthy. You can also use pea protein powder for recipes if you prefer to keep your protein dairy free.
- Protein shakes – Sure you can just add water or milk and shake it up, but why not get creative? Blend your protein shake with ice, fruit, yoghurt or juice for a different flavour and to provide variety to your shake experience.
- Protein shake desserts – Your protein powder can do much more than just make a shake. Create tasty cookies, brownies, protein balls, ice blocks, puddings and cakes with your protein powder as well! Not only will these sweet treats satisfy your cravings, they also contain much more protein and less sugar and fat than their conventional counterparts.
- Protein Smoothie Bowls – Have you seen those fresh, delicious smoothie bowls at your local café? Now you can create them at home with your favourite protein powder, some fresh fruits, nuts and seeds, for a tempting breakfast (or lunch or dinner!).
- Protein Pancakes – Pancakes are the perfect weekend breakfast, but regular recipes are a carb disaster! Replacing flour with oats and protein powder turns this luxurious breakfast into a protein powerhouse.
- Protein muffins and granola bars – Want a healthy breakfast on the go or an easy high protein snack? Adding protein powder to your muffin or granola bar recipe creates an easy, tasty, high protein snack when you’re on the run.
- Protein drinks – A milkshake isn’t the only drink you can make with your whey protein powder. Add coffee for a delicious iced coffee or mocha, warm up your chocolate shake or add extra cocoa to make hot chocolate.
- Savoury recipes – You can even create tasty and filling savoury recipes with unflavoured whey protein or pea protein powder. These can be added to soups, stews, pasta sauces, casseroles and more for a lean, mean protein boost.
Getting creative with protein recipes and finding new ways to add whey protein powder or pea protein powder into the dishes you know and love allows you to easily boost your protein intake and fast track your results for easier weight loss.
[1] https://academic.oup.com/jn/article/139/3/514/4670368
[2] https://academic.oup.com/ajcn/article/81/6/1298/4648756
[3] https://academic.oup.com/ajcn/article/82/1/41/4863422
[4] https://academic.oup.com/ajcn/article/81/6/1298/4648756
About the Author
Cara Dibdin is a Dietician & Exercise Scientist and a writer, originally from Sydney, Australia. Specializing in health, nutrition, behaviour change and meditation, Cara is passionate about finding innovative ways to nourish mind and body.