If you’re not able to work out regularly for whatever reason, this article will show you how to lose weight on a high protein diet without exercise.
Eating a high protein diet can help you reach your weight goal faster because protein controls hunger, boosts metabolism, and prevents muscle loss.
A high protein diet doesn’t necessarily mean eating protein all the time. You still need to eat adequate amounts of fats and carbs. In fact, eating too much protein has negative side effects. However, you have nothing to worry about if 30-40 percent of your calories come from protein.
Eating lots of protein alone won’t help you lose weight. You still have to maintain a calorie deficit. Before we look into that, here’s why a high protein diet is ideal for weight loss.
Why a high protein diet will help you lose weight
Protein has a high thermic effect of food
The thermic effect of food is the energy your body uses to process and digest food.
Protein has a higher thermic effect of food compared to carbs and fats. Carbs have a thermic effect of 5-10 percent, fats 0-3 percent, and protein 20-30 percent.
Assuming the thermic effect of lean meat is 30 percent, you’ll burn 30 calories if you eat a piece of meat worth 100 calories.
Protein reduces appetite
You can lose weight on a high protein diet without exercise because protein prevents overeating. Various studies show that people eat fewer calories when they increase protein intake.
In one study, researchers found that the participants consumed 441 fewer calories when they increased protein intake to 30 percent of their total daily caloric intake.
Once you’re able to control hunger, losing weight becomes easier.
Protein helps regulate hunger hormones
By now, you probably know that hormones play a vital role in weight loss. Well, protein can control hunger hormones and as a result increase satiety.
According to research, a high protein diet increases leptin levels and reduces ghrelin levels.
Regulating these hormones will help you eat less since you won’t be hungry all the time.
Protein reduces cravings
It’s virtually impossible to lose weight if you can’t control your cravings. Many people are able to maintain healthy eating habits until they’re overcome by their cravings.
Eating a high protein diet can help you control these cravings and reduce chances of late night snacking.
Protein prevents muscle loss
When we lose weight, we lose both fat and muscle. Unfortunately, losing muscle can be problematic since it slows down metabolism.
A high protein diet can prevent muscle loss even without exercise. However, strength training is necessary if you want to increase muscle mass.
Now that we know how protein can help you lose weight, here are a few things you should do in order to lose weight on a high protein diet without exercise.
How to lose weight on high protein diet without exercise
1. Eat plant protein
Most people on high protein diet only eat animal protein and ignore plant protein. The truth is you can lose more weight if you increase intake of plant protein.
Plant protein contains fiber, which controls hunger and keeps us full for long. Additionally, eating too much animal protein can increase the risk of heart disease, cancer, and diabetes, according to the World Health Organization.
I may also note that plant proteins are very low in calories. Good sources of plant protein include beans, lentils, quinoa, spirulina, hemp seeds, seitan, and tempeh.
2. Remove the foods you crave from the house
Cravings don’t just disappear. You have to work hard to get rid of them.
It’ll be easier for you to stick to a high protein diet if you remove all the foods you crave from the house. Most times binge eating is triggered by seeing food.
According to this study, people are likely to weigh more if high-calorie foods are visible in the house, compared to people who keep healthy foods in the house.
Replace all the unhealthy snacks with fruits and veggies.
3. Chew food slowly and thoroughly
Chew light food like rice at least 5-10 times and dense foods like meat for up to 30 times.
4. Drink water before and after meals
Drinking water before meals increases satiety and prevents overeating. This study found that people consumed fewer calories when they drank half a liter of water 30 minutes before meals.
In fact, drinking water before meals helped them lose 44 percent more weight compared to those who didn’t drink water.
You may also want to replace calorie-containing drinks like sodas and fruit juice with water.
5. Serve food on smaller plates
Smaller plates may help you eat less since they make food portions look larger. On the other hand, large plates make portions look smaller, which may make you overeat.
You don’t have to throw your big plates away, serve healthy foods on them and use the smaller plates serve the not so healthy food.
6. Get enough sleep
Most people don’t realize how important sleep is for weight loss. According to research, lack of sleep can disrupt ghrelin and leptin hormones. When these hormones are disrupted, you’re likely to overeat and have more cravings.
It’s also worth noting that sleep deprivation has been linked to diseases like obesity and diabetes.
7. Cut out processed carbs
You don’t have to go ‘full keto’ to lose weight. You only need to cut out processed carbs because they’re loaded with calories and they raise blood sugar levels.
Your diet should consist of lots of protein, healthy fats and unprocessed carbs (mostly veggies and fruits).
8. Avoid distractions when eating
Do you usually eat while watching TV or using the phone? Well, research shows that people eat 10 percent more when they’re distracted at a meal.
These few extra calories add up and make it impossible to lose weight. Pay full attention to your meals and chew food thoroughly.
9. Avoid high-calorie snack
Excess calories from chocolate, cookies, and energy bars can make your waistline expand fast. These snacks are high in calories and loaded with sugar, which increases cravings.
Eat whole food snacks like apples, kale chips, air-popped popcorns, and so on.
10. Become more active
Increasing level of activity can help you burn more calories and boost your metabolism. This simply means moving more throughout the day.
You could take the stairs instead of the elevator, tend to your garden, or clean the house more frequently.
Studies show that people who are active (but don’t exercise) weigh less than sedentary people. Write down at least 5 ways you can become more active every day.
It’s possible to lose weight on a high protein diet without exercise as long as you maintain a calorie deficit and follow the tips above.
With that said, you should find time to exercise no matter how busy you are. Even 10-minute workouts can help you lose weight and improve your cardiovascular health.
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