High Protein Diet Plan For Weight Loss – Burn Fat Easily

A high protein diet plan for weight loss I’ve learned is one of the most important keys to burning fat and getting into your desired shape. I’ve always eaten pretty high protein diets for the most part, but it wasn’t until I actually started calculating the amount of protein that I was putting into my body daily that I really started seeing results in the mirror unlike any other time in my life.

Now there was a time in my life when I was eating strictly low carb and ridiculously high protein foods. I mean, I was eating steaks, chicken, eggs, nuts, and everything else that had protein but no carbs, and guess what happened? I gained weight. How on earth can you gain weight eating low carb and high protein? It’s cause I wasn’t calculating the MOST important thing you need to calculate if you really want to lose weight. And that is your calorie intake.

Now, the fact that you’re here on this page leads me to believe that you at least understand the importance of protein in your meals to lose weight. This website teaches you that successful weight loss includes two crucial elements. The first one is tracking your calories correctly. The second one is making sure you’re getting enough protein in your diet.

Let’s dive into the plan that I teach on this site. If you browse around, you’ll notice I’m set on this method. It is exactly what’s caused me to lose 12 pounds and drop 3% body fat in just a few months. It’s what I’ve shared with close friends who have also lost substantial weight simply following what this article teaches. It’s also the inspiration for having created this website.

So, let’s get to it. You want to know about protein, and we’ll get there, but FIRST, you need to understand your calorie needs. So let’s start with that.

Eat At A 400 Calorie Deficit

As I mentioned earlier, even when I was eating all proteins all day, and no carbs, I still gained weight. What the heck went wrong? It’s not only that, but then for the past several years also, I couldn’t get my body to lean down, no matter what I tried. It’s cause I didn’t understand the concept of a calorie deficit.

My best friend who always swore that you have to eat a low carb diet also couldn’t figure out why eating low carb wasn’t getting him to lose weight. Again, it’s the calorie deficit you must pay close attention to.

So, because I’ve already put this calculation on various places of this website, I’m asking you to please visit this link and calculate your calorie deficit. Scroll to the section that says “eat at a calorie deficit” and do the calculation for yourself, based on your own body weight.

Once you’ve done that, you’ll have a number. That number is your daily calories that you need to eat to lose weight. If you eat that amount of calories daily, you’ll lose about 4 to 5 pounds per month.

The calorie deficit is only at 400, because this amount allows you to actually enjoy life, and eat what you want.

Eat Enough Protein

Ah, you’re on this page cause you want to know about a high protein diet plan for weight loss right? Well, everything I teach on this site revolves around eating a high protein diet if your goal is to lose weight.

I’m putting it here second, simply because calculating your calories is most important. Eating a high protein diet will definitely help you in various ways. For instance, it reduces appetite and hunger throughout the day.

By eating high protein, you’re increasing muscle mass and strength. It increases fat burning and also improves your overall metabolism. And it maintains weight loss, which is why you’re here.

Now, there’s a calculation you must do in order to find out how much protein you need to be eating a day to maximize your fat loss. Please visit this link here and scroll to the section that says “hit your protein goals”. In that section, make sure to now do your calculation to find out how much protein you should be eating per day to lose weight.

So, now you should have 2 calculations:

  • Your Personal Daily Calorie Deficit
  • Your Personal Daily Protein Intake

Proteins that I eat regularly include steak, pork, chicken, eggs, shrimp (I hate other fish, but if I didn’t, I’d eat all fish!), and whey protein.

2 Important Tools For Weight Loss

Now, when I mentioned earlier that I gained weight, even eating tons of protein, it’s cause of one thing. I didn’t track anything properly. You cannot just sort of eat healthy and expect to see results.

You must track your calories properly. You must track your protein intake properly. It’s not good enough to just kind of know what you’re putting into your body. This is why, for years, I couldn’t figure out how to actually start burning fat the way I wanted, and always ended up super frustrated.

Luckily, this is very easy to do. Now, if you’re serious about weight loss and burning fat, please make sure you get access to these two things.

One of the items I have that has dramatically made changes in me hitting my fitness goals is having invested in a food scale. Click here to see the one I have. It’s insanely inexpensive, and it made me realize how off I was when it came to calculating calories in the past. I’m talking several hundreds of calories off each day.

At this point, I can gauge calories in food much better than I could before, but the food scale is what helped me learn that I was often overeating by 400 – 500 calories per day.

The scale really helps you understand the amount of calories you’re eating. It’s very easy to use, and the moment you do start using it, you will notice within a week, your body beginning to change.

The next tool that has helped me tremendously is free, and you can install it onto your phone right this second. It’s the MyNetDiary app. Just search on your phone for the app and install it.

I know that MyFitnessPal does the same thing pretty much, but I just use MyNetDiary, simply because I’ve gotten used to it. This app will allow you to input your daily calories, so as you eat throughout the day, it’s all being tracked properly and you don’t have to think about.

Also, this app is how I know the amount of protein I’m getting every day. It helps me know how much more protein I need for the night, or if I’ve already hit my protein goals.

Intermittent Fasting & Walking – Optional

Two additional little things I’m going to mention here that I incorporate into my every day life. Now, my best friend who lost 20 pounds following the eating plan above really didn’t love the idea of intermittent fasting and I don’t believe he’s doing that. Also, he does not do the walking I’ll outline here, but I’m adding these in because I believe they’ve helped me tremendously along with eating properly.

  • Intermittent Fasting – It’s so much easier than the words make it sound. I think it’s just “fasting” that scares a lot of people off, but it’s simple, and it’s made life so much more enjoyable. The reason for this is that I no longer eat 5 to 6 small meals a day. I no longer have to sit and think about what foods I need to eat, and how many calories I have to sort of hit. I wait 4 – 6 hours after waking up, and then eat my foods for the evening. What this allows is for me to eat a HUGE dinner, and a few other amazing meals, and they’re way more enjoyable than how I used to eat. Click here to learn about how I implement intermittent fasting into my daily life. I even show a day in the life of how I eat. If you haven’t tried it and are sick of eating a bunch of small meals a day, you’d be amazed at how much more enjoyable life becomes by doing the switch to Intermittent Fasting.
  • Walking 10,000 Steps Per Day – I used to do insane workouts and insane cardio. How is it that when I did Shaun T’s Insanity program 5 days a week, I still couldn’t get defined and drop body fat? Yet, doing simple walking every day has helped me make so much more progress in fat burning and weight loss? It sort of doesn’t seem to make sense, but if you can walk 10,000 steps per day, you’ll burn approximately 400 – 500 calories per day, and you won’t end up ravenously hungry as you would by doing intense cardio. Learn more about the benefits of walking 10,000 steps a day here.

Eat What You Want But Follow The Rules

I want to close off by saying that I encourage you can eat what you want and drink what you want as long as you follow the simple rules outlined here. Eat ice cream, pizza, and whatever else you love. When I was following strict rules, I couldn’t figure out how to lose body fat. I used to have a cheat day once a week, but when I went against the grain of mainstream diets, I started noticing progress I never thought possible, having cheat days pretty much every day.

But even though I often eat right before bed (which according to a lot of studies, says that’s a no no), and often times it’s cookies and ice cream, I follow these rules.

So, follow the rules I’ve outlined in this article if you want to lose weight.

What are the rules?

If you’ve made it this far, you should have calculations noted for both of these. Remember, investing in an inexpensive food scale and installing the free MyNetDiary app onto your phone will help you make huge strides on your weight loss journey.

I hope this was helpful. I’d really love to know what your experience is with high protein diets. What kinds of high protein foods do you love to eat that have helped you on your weight loss journey? Do you have any additional questions about this topic that I maybe didn’t cover here? Please let me know in the comments section below. Share anything, whether that’s your thoughts or anything you’d like to ask and I’d be more than happy to get back to you as soon as possible. Thank you so much for reading!

12 thoughts on “High Protein Diet Plan For Weight Loss – Burn Fat Easily”

  1. Thank you for making this great and educative post. I am glad I came across it today cause it’s an issue I have always wanted to look into and today I got the opportunity on a platter.  This plan is a really great one and I think it will help my health status. I’ll try to follow it strictly. 

    1. Hi David – thank you for the comment.  I’m glad you found the information useful.  It’s very simple to follow as long you abide by the rules laid out.  Let me know how your progress goes!

  2. TG is is really good to see here. You know being able to actually focus the diet plan towards a protein dominated food plan. Though protein is very beneficial to the overall health of the body but I jever know that it could contribute well enough to ensuring the loss of weight too and that is actually good one too. Thanks

    1. Hi Tracy – thanks for the comment and yes, getting sufficient protein is important for a variety of reasons, but getting enough of it will be beneficial in turning your body into higher fat burning mode.  It increases strength and also muscle mass, and it improves our metabolism which helps maintain weight loss.  Plus, we are all eating protein regularly without even knowing it, so it’s easy to put it into our bodies.  

  3. Hello there, thank you for the sharing this wonderful information with us all and it’s been a pleasure reading through all you have said here. Getting to lose weight is something we all want but the process of getting it is not the way and that is very sad. However this is one very good idea you have here, but how about for old people, can they take such proteins? 

    1. Hi there and thank you for your comment.  Yes, actually this nutrition plan would work the same for any age or gender because the concept is literally calories in vs. calories out.  It’s just a numbers game, and when we set our bodies up to be in a calorie deficit, while getting sufficient protein, and we do this daily, by the end of a single month, we’ll notice fat loss.  It’s simple, and actually very fun.  It’s much more enjoyable to me than any diets I had ever tried in the past.  In fact, I don’t see it as a diet.  I just see it as a lifestyle.

  4. Thanks for sharing about this very thoughtful, educative and insightful topic, the is this saying that we are what we eat, if you eat healthy, you become healthy, and if we eat junks, we become junks. Eating more protein and less fat is a step to having a healthy life which we all sort after and this as enlighten me more.

    1. Hi there – thank you for your comment.  In response to what you said, I do agree with you that we are what we eat.  This is why I don’t encourage people to eat McDonald’s every single day.  However, they COULD eat McDonald’s each day and still lose weight.  I don’t promote low fat or low carb, or low anything.  I encourage people to just enjoy life, and eat what they want while following a simple nutrition plan.  Part of that plan, however, does require that we get enough protein in our diets.  We can get that protein from many sources, like lean meats, fish, eggs, or even whey protein.   

  5. Hi,

    It is very important to know the quantity of protein you are putting or consuming into your body, it will make you lose weight easily.  This article is well detailed and it explains the amount of protein to take and in order to lose weight more easily, you need to understand the concept of a calorie deficit. Thank you for sharing.


    1. Hi Aluko – thank you for the comment.  Yes it is important to understand the amount of protein you need to put into your body, especially if your goal is to burn fat and lose weight.  It’s true – the most important thing we need to understand is eating at a calorie deficit.  Calculating your calorie deficit and protein needs are the most important steps you can take to begin your weight loss journey.

  6. Interesting blog. It’s very informative and helpful to those in a high protein diet plan. Read this and burn fat easily. Don’t forget to eat but in moderation and observe a healthy lifestyle. Thank you for sharing.

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