A High Protein Diet Plan for Weight Loss

A High Protein Diet Plan for Weight Loss

There are several different ways to refer to the diet I’m eating right now. Low carbohydrate, high fat, Paleo, no carbohydrates (which is not true, but sometimes people still call it that), “one of them is the Atkins diet”, and some others. One label that surprised me was when it was called a “high protein diet”.

Even though I eat a little good protein, I wouldn’t call it high. I would call it “adequate”. But the labels that you install really depend on your perspective. I usually eat about 100 grams of protein every day. A few more days, fewer days, but usually right around that number. If you average 30 or 40 grams of protein every day, then this might sound like a high protein diet.

So How Much Protein Should I Eat?

Opinions differ slightly on this subject. A recent article I read in the Vegetarian Times said you should get 1 gram of protein for every 2.2 pounds of body weight. In my case, it will be 82 grams every day (180 / 2.2 = 81.8).

However, Mark Sisson said you should get between 0.7 and 1.0 grams of protein per pound of lean body mass. I would estimate that I was around 18% body fat, so it would work in the range of 103 grams to 147 grams of protein daily. (Take your body fat percentage, reduce it from your total body weight, and that’s your body mass.)

Among them, I tend to go with Mark Sisson for two simple reasons: 1) He is 58 years old. And 2) When I became Slow Carb in January 2019, I have been a vegetarian for the past 4 years. Over the next few months, I added a few pounds of muscle without additional training. The culprit? I suspect increased protein intake.

Increasing Protein Intake Can Help You Build Muscle?

Yes indeed. Of the three macronutrients (fats, carbohydrates, proteins), only proteins can be used by your body to build and repair muscle tissue. Increasing the amount of protein you eat doesn’t guarantee your body will grow more muscle without fat, but it’s not a bad place to start.

Other macronutrients, fats and carbohydrates, are used primarily as fuel to run your body. It is also important to note that your body can synthesize all the carbohydrates needed from other sources. If your body needs more carbohydrates to continue to run than what you give in your diet, it can produce carbohydrates through the ketosis process. Do you know what your body uses to trigger ketosis? Body fat. Yes, it is true. That sounds like a good trade for me.

Fat Burning Food

Before we discuss a diet plan, let’s discuss the concept of foods that burn fat. There is no food that when you eat it automatically makes your body start burning fat. Sorry, you can’t eat like a pig twice a day, and then make it up with magical food for dinner. It would be nice, I agreed, but that wouldn’t happen.

However, there is a fat burning diet. If the total amount of your food is as I will explain below, then your body will start burning fat for the fuel itself.

The High Protein Diet Plan I Eat

I can’t think of a better way to show you the diet plan that I eat than by registering the foods I’ve eaten for the past few days. It’s 9 am when I write this, so I’ll start with breakfast today, and then work again for a few days.

Breakfast Today:
Blueberries and Peanut Butter Smoothies.

Nutrition calculations so far:
11g of fat
25g carbohydrates
30g protein
320 calories

Yesterday (Tuesday)

– 3 omelet eggs
– 2 slices of bacon
– Salsa


Big Turkey Salad – We eat some of these variations every day for lunch.
– 4 cups of garden salad
– 6 ounces of ground turkey
– Sprinkle sunflower seeds on top
– Olive oil and vinegar sauce


Fast Fish Soup
– 6 ounces of betel lime fish
– 1 cup cooked pumpkin
– 2 cups chicken broth

Snacks and others:

– 2 ounces of baked beans
– 1 strawberry stick (made from real fruit and a little sugar)

Nutrition Calculation for Today

106g of fat
63g carbohydrates
96g protein
1,675 calories


Yes, I eat turkey for breakfast. Fast, and not much different from eating sausages. Place the sauerkraut on top, and it tastes good.
– 4 ounces of ground turkey
– 2 forkfuls of sauerkraut


Big Chicken Salad
– 4 ounce roast chicken breast
– 3 cups of garden salad
– Sprinkle sunflower seeds
– Olive oil and vinegar sauce


We have some country style ribs, green beans, devil eggs and steamed cauliflower.
– 6 ounce pork ribs (boneless)
– 1 egg
– 1 cup cooked cauliflower
– 1/2 cup cooked green beans

Snacks and others:

– 2 tablespoons of natural peanut butter
– 2 glasses of red wine

Nutrition Calculation for Today

102g fat
41g carbohydrates
118g protein
1,758 calories

So you can see it is not difficult at all to get enough protein in your food. Eat a good portion of meat at each meal (eggs at breakfast are fine too, if you think of meat for breakfast too weird), and you will get enough. You don’t need to fill yourself or get out of your way to stuff protein powder into your throat.

High Calorie Foods

Unfortunately, just adding protein to your diet is not enough to make you lose weight. Whatever you do, you have to spend more calories than you consume to lose weight. The easiest way to do this is to simply avoid high-calorie foods. In the example above, I tracked my calories because I enjoyed doing it (I am weird like that), but really don’t need to track calories if you don’t want to. It’s hard for me to break 2,000 calories in this diet. I can do it if I try, but just stop eating when I’m full, making my calories go down to acceptable levels.

So what are the high-calorie foods that you should avoid? Grains are the worst of the group. Wheat, rice, corn, rye, wheat, anything. Pretty much can be used as flour. Therefore, you should avoid eating foods made from flour – bread, pasta, breaded foods, donuts, pastries, biscuits, pancakes, real cakes, etc.

Pati is also on the list. Potatoes and sweet potatoes are not as severe as grains, but still avoid them. Next is processed carbohydrates, processed foods, and sugar.


If you are going to summarize a diet plan in just a few words, it will be “Focus your diet on meat, vegetables, nuts, and fruits.” Eat a reasonable portion – in other words, eat until you are full, and then stop. No need to count calories or carbohydrates unless you want. If you can make changes to this diet, you will be ready to lose weight and be fit.


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