In my previous article, How to Do a High Protein Diet for Weight Loss, the high protein diet was discussed in a general way. In this article, I offer suggestions for some of the best high protein diets to lose weight as ranked by U.S. News & World Report. And remember, check with your doctor before beginning any diet or exercise program.
Best High Protein Foods
High protein foods help to keep you feeling full for a longer time and are important for building and maintaining muscle. High protein foods also help with weight loss.
Most high protein diets are generally low in the carbohydrates that contain essential vitamins, minerals, antioxidants, and fiber. In addition, some protein foods are high in the unhealthy fats that can lead to heart disease, stroke, diabetes and cancer. So selection is very important.
For instance, a 6 oz. porterhouse steak with 36 grams of protein also contains 18 fat grams and 540 calories. An equal amount of salmon with 36 protein grams has 18 fat grams and 348 calories.
Lean meat can be a part of the diet but should be had only on occasion. This is because red meat increases inflammation and some types of cancer. Avoid processed meats altogether.
Seafood is among the better choices for protein sources. Some of the fish, such as salmon, contain important omega 3 oils.
Poultry such as skinless chicken and white meat turkey are low in fat and calories and are excellent sources of protein.
Low-fat dairy like yogurt, skim milk and cottage cheese are good protein sources for calcium. If used sparingly, eggs are another good protein source, but remember that the yolks are high in fat.
Legumes and beans are good vegetable sources for protein and are also high in the fiber that make you feel satiated. Read: High Protein Vegetarian Foods
Best High Protein Diets to Lose Weight
Every year US News ranks the best diets for weight loss. From this list, I extrapolated the best high protein diets to lose weight.
In first place is the Weight Watchers Diet, which contains about 26% protein. The Weight Watchers Diet consistently ranks high in the US News report year after year. On this high protein diet, you are allowed to eat what you wish as long as it is within the parameters of the daily PointsPlus target. The target number is based on gender, weight, height and age. Low-fat, high protein meals are the recommended choices on this diet.
The Biggest Loser Diet is ranked number two and is about 30% protein. The plan consists of fruits, vegetables, lean proteins, and whole grains, and you will be eating three servings of protein per day.
The Atkins Diet is ranked number six and is about 29% protein. It is one of the more popular low-carb plans and pushes the protein. A menu for the day might include salmon for breakfast, grilled chicken at lunch, ham for dinner, and roasted turkey slices as snacks along the way.
The Atkins-Eco diet is a spinoff of the original and ranks at number nine. It is about 30% protein and and around one-third of the protein comes from plant proteins with much of the attention given to beans. Options include high-protein veggies like Brussels sprouts.
The South Beach Diet is lower in carbohydrates and higher in protein and healthy fats than the typical American diet. Its about 30% protein.
The Abs Diet plan includes protein at every meal and snack, which fills you up for longer than carbs, spurs lean muscle growth, and hastens fat burn. Its about 28% protein.
The Zone Diet is about 29% protein overall and requires that every meal and snack contain 40 percent carbs, 30 percent protein, and 30 percent healthy fat.
The experts at US News ranked the ketogenic diet as the worst diet. Diets that exclude foods can make people feel deprived and also could lead to nutritional deficiencies.
In good health,