Looking to shed some pounds and feel great? You’re not alone! Figuring out the best way to lose weight can be a real puzzle, with so much advice out there. But don’t worry, Phenix Health is here to help make things a lot simpler.
We’re big believers in finding what works best for you, and often, that means focusing on foods rich in protein. Why? Because they’re great for weight loss and keeping you full and satisfied. Plus, with Phenix Health’s telehealth service, you get personalised advice right from your home. Our online doctors are ready to guide you and get the help you need.
In this article, we’re going to explore some awesome high-protein foods that can help you on your weight loss journey. So, let’s dive in and discover how high protein foods can make losing weight easier and more enjoyable for you!
What is protein?
So, what’s all this buzz about protein? Let’s break it down. Imagine your body is like a building, and proteins are the bricks. They’re super important for just about everything your body does – from keeping your muscles strong to making sure your hair and nails are healthy.
Proteins are made up of smaller pieces called amino acids. Think of these amino acids as different types of bricks. Some of these your body can make on its own, but there are a few, known as ‘essential amino acids,’ that you need to get from your food.
When you eat foods high in protein, your body breaks them down into these amino acids. Then, it uses them to fix up and build different parts of your body, like muscles, especially after a workout. Plus, proteins play a big part in helping you feel full after a meal, so you’re less likely to snack on other stuff.
In short, proteins are like the superheroes of nutrients – they keep you strong, help repair your body, and make sure you’re feeling full and satisfied. And that’s exactly why we’re going to talk about how including more protein in your diet can be a game-changer for weight loss.
How does protein help with weight loss?
How exactly does protein work its magic for weight loss? Let’s dive into the science behind it in a way that’s easy to understand and see why adding more protein to your diet can be a key part of your weight loss plan with Phenix Health.
Boosting Your Metabolism: First off, protein packs a punch in increasing your metabolism. This is because it has a higher ‘thermic effect’ compared to carbs or fats. What does this mean? Simply put, your body uses more energy (burns more calories) to digest and metabolise protein. Plus, protein is essential in building and maintaining muscle mass. The more muscle you have, the higher your resting metabolic rate, which is just a fancy way of saying you burn more calories even when you’re chilling out. So, protein not only helps in metabolic weight loss but also in maintaining a lean, muscular physique.
Keeping Hunger at Bay: Another superpower of protein is that it keeps you feeling fuller, longer. This is a big deal when you’re trying to lose weight because it cuts down on those pesky hunger pangs and cravings. Protein reduces the levels of ghrelin, also known as the ‘hunger hormone’, while boosting levels of appetite-suppressing hormones like GLP-1, PYY, and CCK. This means with a high-protein diet, you’re more likely to stick to your healthy eating plans without feeling deprived.
Stabilising Blood Sugar Levels: Lastly, protein is a champ at managing your blood sugar levels. It slows down the absorption of glucose into your bloodstream, preventing those sudden spikes and crashes that can lead to mood swings, fatigue, and cravings. Stable blood sugar levels are key in avoiding those moments when you might reach for unhealthy snacks, making your weight loss journey smoother.
By incorporating a high-protein diet into your telehealth nutrition plan with Phenix Health, you’re setting yourself up for success. Not only does protein support weight loss through metabolism enhancement, appetite control, and blood sugar regulation, but it also fits perfectly into a personalized, sustainable approach to health and fitness.
How much protein do you need to eat daily?
Figuring out how much protein you need each day can be a bit of a puzzle, but it’s key to your weight loss and health journey with Phenix Health. Generally, the amount of protein you need depends on several factors like your age, weight, activity level, and specific health goals.
According to the Australian Dietary Guidelines, adults are recommended to consume between 0.75 and 1.07 grams of protein per kilogram of body weight per day, depending on gender and age. For instance, a man weighing 70 kilograms might need between 52 and 75 grams of protein daily, while a woman at 60 kilograms would require around 45 to 64 grams.
However, if weight loss is your goal, you might benefit from a higher protein intake. Research suggests that up to 1.6 grams of protein per kilogram of body weight per day can be more effective. This means our 70-kilogram man could aim for up to 112 grams of protein, and the 60-kilogram woman could go for up to 96 grams. These higher levels can help in fat loss, muscle preservation, and improving metabolic health, which are crucial in your weight management plan.
At Phenix Health, our experts, including dietitians and nutritionists, can help tailor your diet to your individual needs. They can provide personalised advice, taking into account your unique profile and health objectives, ensuring you get the right amount of protein for optimal results.
Which foods are highest in protein?
Protein is abundant in both animal and plant-based foods, though the amount and type of protein vary. Animal sources like meat, poultry, fish, eggs, and dairy offer ‘complete protein’, which means they contain all nine essential amino acids your body needs. Plant sources like beans, lentils, nuts, seeds, and soy often provide ‘incomplete protein’, lacking one or more essential amino acids. However, you can mix and match plant proteins (like rice and beans, or peanut butter and bread) to make up a complete protein profile.
Here are some examples of high-protein foods that are great for weight loss (per 100 grams):
- Chicken breast: 31 grams
- Lean beef: 26 grams
- Tuna: 25 grams
- Salmon: 22 grams
- Eggs: 13 grams
- Greek yoghurt: 10 grams
- Cottage cheese: 10 grams
- Tofu: 8 grams
- Black beans: 8 grams
- Almonds: 6 grams
Remember, Phenix Health is here to assist you in your weight loss journey, offering telehealth consultations and even prescriptions if necessary. Whether you’re looking for guidance on protein intake, meal planning, or managing your overall dietary needs, our team of professionals is ready to provide you with the support and expertise you need to succeed.
What’s an example of a high-protein meal a telehealth doctor might recommend?
When it comes to protein-rich meals, the options are both delicious and diverse. Let’s take a peek at what a day full of high-protein eating might look like, especially with suggestions from Phenix Health’s telehealth professionals:
Breakfast:
How about starting your day with scrambled eggs mixed with cheese and spinach? Eggs are a fantastic source of complete protein, packing in all nine essential amino acids. Add cheese for extra protein and calcium, and spinach for iron and folate. Another great option is Greek yoghurt topped with granola and berries, providing a mix of protein, probiotics, fibre, and antioxidants to kickstart your morning.
Mid-Morning Snack:
A handful of almonds or a carefully chosen protein bar can be the perfect snack. Almonds are not just about protein; they’re also rich in healthy fats, vitamin E, and magnesium. When picking a protein bar, look for one with natural ingredients and low in sugar and additives.
Lunch:
Try a chicken salad with crisp lettuce, juicy tomatoes, and creamy avocado or a tuna sandwich on whole wheat bread. These lean protein sources also bring in B vitamins and minerals like zinc and selenium, vital for your immune system and metabolism. The fresh veggies add a bonus of fibre, vitamin C, and healthy fats.
Afternoon Snack:
Cottage cheese with fruit or hummus with carrot sticks are perfect for a protein-packed snack. Cottage cheese is high in protein and calcium, while fruits provide vitamins like vitamin C. Hummus, made from chickpeas and other wholesome ingredients, delivers protein, fibre, and antioxidants, while carrot sticks are great for beta-carotene.
Dinner:
How does salmon with broccoli and brown rice sound? Or maybe a beef stir-fry with tofu and assorted vegetables? Salmon is an excellent source of both protein and omega-3 fatty acids, while broccoli and brown rice contribute protein, fibre, and essential nutrients. Beef and tofu offer high-quality protein, and the variety of vegetables ensures you’re getting a spectrum of vitamins and minerals.
Evening Snack:
A glass of milk or a well-prepared protein shake can round off your day. Milk is a classic source of protein and calcium, while a protein shake can be a fantastic way to boost your protein intake, especially after a workout. Just watch out for added sugars and artificial ingredients in protein powders.
Remember, a protein-focused diet can still be incredibly tasty! It’s all about balance, including healthy fats, complex carbs, and a range of vitamins and minerals. Don’t forget to stay hydrated, exercise, get enough sleep, and manage stress for overall health.
For personalised dietary guidance, book an online consultation with Phenix Health. Our team can connect you with specialists like nutritionists or dieticians, and even arrange pathology tests to tailor your diet to your unique needs.
Top 20 superstar foods for weight loss: discovering the best protein sources
When you’re on a mission to lose weight, not all proteins are created equal. The key is to pick foods rich in protein that are also low in fat, calories, and carbs, but packed with other nutrients like fibre, vitamins, and minerals. These choices help you stay full longer, nourish your body, and support your weight loss goals. Here are the top 20 protein-rich foods that are fantastic for weight loss, ranked by their protein percentage. This percentage reflects how much protein you get for each calorie consumed:
- Chicken Breast: An all-time favourite, chicken breast tops the list with a whopping 80% protein content. It’s lean, filling, and versatile for any meal.
- Lean Beef: With 53% protein, lean beef is not only rich in protein but also in iron and B vitamins.
- Tuna: A great choice for a protein-packed meal, tuna has 52% protein and is also rich in omega-3 fatty acids.
- Salmon: Offering 46% protein, salmon is not just about protein; it’s a powerhouse of omega-3 fatty acids too.
- Eggs: With 35% protein, eggs are a complete protein source and incredibly versatile.
- Greek Yoghurt: This dairy delight provides 33% protein and is also a great source of probiotics and calcium.
- Cottage Cheese: A dairy staple with 28% protein, perfect for snacks or as part of a meal.
- Tofu: A plant-based hero with 28% protein, tofu is incredibly versatile and fits into various cuisines.
- Black Beans: With 24% protein, these beans are also an excellent source of fibre.
- Almonds: Offering 15% protein, almonds are a great snack, providing healthy fats and vitamin E.
- Quinoa: This pseudo-cereal has 15% protein and is a complete protein source.
- Lentils: With 14% protein, lentils are not only protein-rich but also packed with fibre.
- Edamame: These young soybeans provide 12% protein, plus they’re fun to eat!
- Milk: A simple glass of milk gives you 11% protein along with calcium and vitamin D.
- Oats: With 11% protein, oats are great for breakfast and provide long-lasting energy.
- Cheddar Cheese: This cheese offers 10% protein and can add flavour to various dishes.
- Peanut Butter: It has 10% protein and is perfect for a quick snack or as part of a meal.
- Broccoli: Surprisingly, broccoli has 9% protein and is also rich in vitamins and minerals.
- Spinach: With 8% protein, this leafy green is not just for Popeye – it’s great for everyone.
- Mushrooms: They offer 7% protein and are perfect for adding texture and flavour to dishes.
Remember, while focusing on protein is crucial for weight loss, it’s important to maintain a balanced diet. Phenix Health’s telehealth services can connect you with dieticians and nutritionists who can create a tailored diet plan, ensuring you get the right balance of nutrients for your health goals.
How much protein should I eat to lose weight?
Understanding how much protein to eat for weight loss is crucial. Generally, aiming for between 1.2 and 1.6 grams per kilogram of body weight daily is a good rule of thumb. For example, someone weighing 70 kilograms might target between 84 and 112 grams of protein each day.
Achieving this is easier than it sounds. Start with a protein-rich breakfast like eggs or Greek yoghurt, adding up to 20-30 grams of protein. Include protein-focused snacks, such as almonds or cottage cheese, to add another 10-15 grams per snack. Lean meats, fish, tofu, and high-protein plant foods for lunch and dinner can contribute another 25-35 grams per meal. Don’t forget a protein shake or a glass of milk for an extra 10-20 grams.
Will protein help me lose weight or belly fat?
Yes, protein is a key player in weight loss and specifically in targeting belly fat. It boosts your metabolism, reduces appetite, and helps maintain muscle mass while you lose weight. Protein is particularly effective in improving metabolic health and reducing visceral fat, the type that surrounds your organs and is linked to chronic conditions. It increases insulin sensitivity, lowers inflammation, and balances hormones like cortisol and leptin, which can lead to fat accumulation around the belly when imbalanced.
Remember, though, that successful weight loss isn’t just about protein; it’s about a balanced diet, regular exercise, adequate hydration, sufficient sleep, and stress management. If you want personalised advice about the specific struggles you’re dealing with in terms of your weight or where you’re carrying excess fat, it’s always best to speak to one of our healthcare providers with a quick telephone or video appointment.
What happens when I start eating more protein?
Have you ever wondered what happens when you start including more protein in your diet? The effects can be quite transformative, especially when guided by Phenix Health’s telehealth services. Here’s what you might experience:
Weight Loss: Upping your protein intake is a game-changer in weight loss. It boosts your metabolism, curbs your appetite, and helps preserve muscle mass, all crucial for shedding those extra pounds. Protein is especially effective in targeting belly fat by improving insulin sensitivity and reducing inflammation. Remember, this needs to be part of a holistic approach including a balanced diet rich in healthy fats, complex carbs, and fibre, coupled with regular exercise, hydration, adequate sleep, and stress management.
Muscle Gain: For those looking to bulk up, more protein means more muscle. It provides essential building blocks for muscle growth and repair, aiding recovery after workouts, preventing muscle breakdown, and enhancing strength. However, to truly gain muscle, combine increased protein intake with resistance training and a calorie-sufficient diet that includes all macronutrients.
Overall Well-being: Beyond physical changes, a higher protein diet can improve your mood, energy levels, and cognitive function. It plays a role in managing health conditions like diabetes and heart disease. To maximize these benefits, ensure your diet is varied and includes essential vitamins, minerals, and other nutrients, while limiting high-sugar, high-salt, and high-fat foods.
Each individual’s response to increased protein intake can vary. For personalised advice, consider using a protein calculator, or better yet, consult with online doctor at Phenix Health or book a consult to get a referral to a dietician.
How can Phenix Health help your weight loss journey?
Embarking on a weight loss journey can often feel overwhelming, but you’re not alone. Phenix Health is here to provide you with the support, guidance, and tools necessary for successful and sustainable weight loss. Here are some of the ways we can help:
Access to Specialists: We offer easy access to a range of healthcare specialists. Whether you need advice from a dietitian, a consultation with a physician to manage weight-related health issues, or even referrals for pathology tests, our platform makes these services easily accessible online.
Convenient Online Consultations: With Phenix Health, you have the advantage of consulting with healthcare professionals from the comfort of your home. Our online consultation services are available 24/7, making it easier for you to fit health care into your busy schedule.
Prescription Services: If needed, our doctors can provide prescriptions as part of your weight loss plan. This includes medication that may assist in weight management, in accordance with your health profile and in coordination with your diet and exercise regimen.
Ongoing Support and Monitoring: Your weight loss journey is a continuous process, and Phenix Health is committed to providing ongoing support. Regular follow-ups, adjustments to your nutrition plan, and monitoring of your progress are all part of our comprehensive approach to ensure you stay on track.
Educational Resources: We also offer a wealth of educational resources, including articles,, and tips on nutrition, exercise, and overall wellness, empowering you with knowledge to make informed decisions about your health.
At Phenix Health, we’re not just a telehealth platform; we’re your partner in achieving and maintaining a healthy weight. Our goal is to make your weight loss journey smoother, more effective, and tailored to you. Start your journey with us today and take the first step towards a healthier, happier you.
Phenix Health is here to support your nutrition and weight loss journey. Our platform offers convenient access to online doctors, nurses, and healthcare professionals, all available 24/7. With services like bulk-billed telehealth, online weight loss consultations, nutrition assistance, and specialist referrals, Phenix Health makes managing your health easier than ever. Click the link here to book an appointment today.
