High protein diet – Lunch ideas for weight loss 

High protein diet – Lunch ideas for weight loss 

A high protein diet has many advantages. If you are on a diet and are trying to lose weight, you will know how difficult it is to stick to a diet. It is difficult to resist the temptation of eating food that is high in calories, but what if you do not want to give up your favorite food. A great way to lose weight is to replace those high-calorie foods with high protein foods. You can satisfy your cravings without worrying about putting on weight. This blog will look at a few high-protein lunch ideas that you can try to ensure that you feel satisfied and are able to stick.


A high – protein meal consists of 20% of the total daily calories that are taken in the form of proteins. Most high protein diets are saturated fat and also restrict carbohydrates. 

Foods which contain high-proteins  

Protein rich diet is essential for building lean and toned muscles. However the diet choice is limited to those who do not eat non-veg food and egg protein. Here is a list of food which contains high-proteins and which can be included in your diet plan: 

  • Few low glycemic fruits which are high in protein are, blueberries, raspberries, strawberries. 
  • Vegetables like leafy greens, mushrooms, peppers. 
  • Whole grains.
  • Lean proteins like seafood, beans, soy, lean meat, low- fat dairy, seeds and nuts.  

Here are few food you shouldn’t have


As a part of the weight loss process, you should be paying attention to everything you eat. The following are some food items that you should avoid if you are trying to shed excess pounds.

  • Carbohydrates such as pasta, white rice and bread 
  • Chocolates, added sugars, sweeteners 
  • Fried food and saturated fat 


Is a High-Protein Diet a Healthy Choice for You?

High-protein diets are all the rage these days. But before you stick on to it, you should know that not all high-protein diets are created equal.

The US Department of Agriculture ( USDA) dietary guidelines provide suggestions for a healthy and balanced diet. Also, to lose weight the USDA recommends a reduction of 500 calories a day. The following are the percentage breakdowns of daily calories intake: 

  • Protein: 10–35% of daily calories
  • Fat: 20–35% of daily calories
  • Carbohydrates: 45–65% of daily calories

Health benefits of high protein diet

There are a number of health benefits associated with consuming high protein foods. Protein is essential for the growth and repair of tissues, and helps to regulate the body’s metabolism. Foods high in protein can help to promote weight loss, and can also help to lower cholesterol and blood pressure levels. Protein is also a good source of energy, and can help to keep you feeling fuller for longer.

Risks of high protein diet

There are a few potential health risks associated with consuming a high protein diet. One such risk is that it could lead to dehydration, as the body expels more water when breaking down protein. This is why it’s important to drink plenty of water when following a high protein diet. Another potential risk is that it could put strain on the kidneys, as they have to work harder to process all the protein. This is why people with kidney problems are often advised to avoid high protein diets. Finally, a high protein diet could also lead to constipation, as protein can be difficult for the body to digest.


It is possible to find a lot of diet tips and suggestions that are aimed at helping you lose weight. But there are also a lot of myths and misinformation that can be harmful. Eating less protein, on the other hand, is a sure way to lose weight, but it can also have a negative impact on your health. In contrast, the best protein diet is one that will satisfy your taste buds while also allowing you to lose weight.


What are the symptoms of too much protein?

Most studies show that eating more than 2 g of protein per day for an extended period of time can create health concerns. Excessive intake of protein can cause the following symptoms:

  • Dehydration
  • Indigestion
  • Headache
  • Diarrhea

Can too much protein make you tired?

Protein is found in foods like meat, fish, beans and eggs but these foods also contain other nutrients that may lead to fatigue if consumed in excess amounts. For example, high-protein diets may cause a person to feel tired because they are not getting enough carbohydrates or fat in their diet which provide energy to fuel physical activity.

Does protein make you sleep better?

Protein, in general, is known to help people sleep better because it has a calming effect on the body. When we eat protein, our digestive system has to work hard to break down the food. This process requires energy and produces chemicals called tryptophan and serotonin that make us feel sleepy.

Does protein make you fat?

The most efficient strategy to lose weight is to replace carbs and fat with more protein-rich diets. However, protein still has calories, and consuming too many calories in any type can cause weight gain.

Is 200g of protein a day too much?

Unless they’re highly physically active, most people don’t require 200 grams of protein each day. In fact, for a huge portion of the adult population, ingesting 200 grams of protein per day may be dangerous.









Snehal Joshi

Snehal is a Certified Nutrition Coach by National Academy of Sports Medicine. She is writing about her persuits of Nutrition Science since last 4 years.

No Comments

Post A Comment