What is a high-protein diet?
Some research suggests that a high-protein diet can help overweight and obese women lose more fat while maintaining lean muscle mass. High-protein diets help reduce hunger, increase satiety, boost your metabolic rate, and maintain lean muscle mass. However, when it comes to dieting, not everyone is the same; what works for one person may not work for another.
What the experts say
A high-protein diet often means cutting back on carbohydrates. A healthier approach is a balanced diet that includes about 50% of calories from carbohydrates, 20% from protein, and 30% from fat.
What can I eat?
In general, a high-protein diet recommends getting more than 20% of your calories from protein. This usually means eating fewer calories from carbohydrates or fat to maintain balance.
There are no foods that are strictly prohibited on a high-protein diet. It is recommended to eat more low-fat proteins and less refined carbohydrates, sugar and fat.
There is no recommended meal time for a high-protein diet, although some people who follow a high-protein diet also practice intermittent fasting, which involves restricting calories on some days of the week and fasting on others or for longer periods without eating, such as 16 hours a day.
What you need to know
Any healthy diet for weight loss or wellness should include a balance of three macronutrients (or macros): fats, carbohydrates, and proteins. A high-protein diet contains at least 20% of the calories from protein. The amount of protein you should eat depends on several factors, including your age, gender, body type, and activity level.
General recommendations
It is recommended to consume from 10% to 35% of calories in the form of protein. Active adults may need between 1.2 and 1.7 grams per kilogram of body weight per day. This is between 82 and 116 grams for a person weighing 70 kg. The official recommended daily dose for healthy adults is a minimum of 0.8 g / kg / day (which is 54 grams of protein for a person weighing 70 kg). If you use a calorie tracking app or website to count calories, you can easily check your daily protein intake. Many people who follow a high-protein diet use apps to track their macronutrient intake to make sure they are getting the right ratio of protein, carbohydrates, and fat.
The recommended ratio for starting a high-protein diet is 30% calories from protein, 30% calories from fat, and 40% calories from carbohydrates. After a few weeks, you may find that you are doing better with a little more or less macronutrients, and you should adjust your macro intake if necessary.
What is there
* Lean proteins, such as lean meat, seafood, beans, soy, low-fat dairy products, eggs, nuts, and seeds.
* Fruits with a low glycemic index, such as blueberries, strawberries and raspberries.
* Vegetables, including leafy greens, peppers, mushrooms, and cruciferous vegetables.
· Whole grain
What not to eat
* Refined carbohydrates, such as bread, pasta, and white rice.
* Saturated fat and fried foods
* Sugar, including candy and sweetened condiments
Following a high-protein diet should not cause difficulties.
Here are some tips to get you started:
* Include protein in every meal. Plan your meals with protein in mind, such as lean beef, chicken, or pork, and fill the rest of the plate with vegetables .
* Avoid processed carbohydrates. Instead, eat refined grains like white rice, pasta, and bread, including small portions of high-protein whole-grain foods like amaranth or quinoa. You can also replace the pasta with spiral zucchini or carrots and replace the white rice with cauliflower.
* Snack on protein. Keep high-protein snacks on hand when you're hungry between meals. Almonds, Greek yogurt, hummus, ricotta, and string cheese are all convenient snacks on the go.
* Start your day with protein. The eggs make the Breakfast hearty and rich in protein. If you don't have time or don't like eggs, a smoothie made from protein powder such as whey , pea protein or collagen, leafy greens and berries can make a good breakfast.
Pros and cons
Positive
* Builds muscle
* Burns more calories
* Can improve your diet
· More filling
Cons
· May lead to nutritional deficiencies
· May be harmful to the kidneys
* May increase the risk of heart disease
* Protein in the body is converted to glucose
Like most weight loss plans, a high-protein diet has its advantages and disadvantages. Review the pros and cons associated with a high-protein diet to determine if it's right for you.
Positive
· You will feel full for longer. By including protein in your meals and snacks, you can feel full and satisfied after you finish eating. This feeling of fullness can help you eat less during the day.
· You will build and retain more muscle mass. A strong body not only works better in everyday life, but the muscles that form an attractive figure burn more calories than fat, even at rest.
* You may be more likely to choose healthy foods. When you plan to eat from a lean source of protein, there is less room on your plate for junk food. In addition, if you learn to eat different types of protein, it can also improve your diet. For example, if you eat tuna, you not only benefit from the protein found in the fish, but also from the healthy fats it provides .
Cons
* Possible nutritional deficiencies. A high-protein diet often lacks dietary fiber, which can cause constipation and other health problems. Getting enough dietary fiber is not only important for colon health, but also helps reduce inflammation and protect against cancer.
* High-fat and processed foods are sometimes recommended. Some versions of high-protein diets also recommend eating high-fat foods, such as fatty cuts of beef, fatty dairy products, and processed and cured meats, such as deli meats, sausage, bacon, and hot dogs, which are not the best choices for a healthy and balanced diet, as such foods are often associated with heart disease and cancer.
* Too much protein may not be safe for people with chronic health conditions. People with kidney disease should not follow a high-protein diet without consulting a doctor. The body converts excess protein into glucose, which is used for energy, which can cause a spike in blood sugar levels in people with diabetes.
While a high-protein diet can have many benefits, there are some potential drawbacks. Although this type of diet can be an effective weight loss strategy, important food groups such as fruits and cereals are often excluded, which does not provide a complete diet.
Is a high-protein diet a healthy choice?
Many experts recommend sticking to low-calorie, high-protein foods for weight loss. A diet focused on low-fat protein, vegetables, fruits, and whole grains is considered a healthy way to lose weight.
For healthy adults, the recommended daily intake of protein is 0.8 grams per kilogram of body weight. This means that at least every day you should eat a little less than 1 gram of protein for every kilogram of body weight. For example, if you weigh 68-70 kilograms, you should eat at least 54 grams of protein every day.
A high-protein diet that includes vegetables, fruits, whole grains, lean meats, beans and legumes, nuts, seeds, dairy products, and healthy oils is consistent with the principles of good health. It is recommended to consume approximately 1,500 calories a day for weight loss, but this amount depends on age, gender, weight, and activity level.
Health benefits
A diet that includes a lot of low-fat protein offers several benefits, especially when you're trying to lose weight. High-protein diets help you build and maintain muscle mass, boost your metabolism, and increase your sense of fullness.
You also burn a few extra calories when you eat protein, because your body has to work harder to chew and digest food. This is the thermal effect of food. However, keep in mind that the amount of extra calories is small, so you should not create an entire weight loss program based solely on this benefit.
Some high-protein diets severely restrict carbohydrate intake and can lead to nutritional deficiencies and a lack of fiber, which can lead to constipation and other health problems. In addition, a high-protein diet can cause bad breath.
People with diabetes may find that a high-protein diet can raise their blood sugar levels. In addition, people with diabetes who take insulin may have difficulty controlling their blood glucose levels, as the protein causes a delay in blood sugar spikes.
Excess protein is excreted through the kidneys, which can impair their function in people with kidney disease. In addition, protein metabolism leads to the formation of nitrogen (ammonia). Nitrogen must be excreted in the urine, so people who follow a high-protein diet are at increased risk of dehydration and need to drink more water.
The best diet for you is a diet that you can stick to. For some, it's a high-protein weight loss plan. If eating more protein helps you eat less during the day and build a stronger and more active body, then this may be the best program for you. But remember that calories are most important when you're trying to lose weight. So track your total calories and protein to lose weight and maintain a healthy weight for a long time. If you have any medical conditions, always consult your doctor before starting any diet plan.
Remember that following a long-term or short-term diet may not be necessary for you, and many diets just don't work, especially in the long run. While we don't endorse fad diets or unsustainable weight loss methods, we present the facts so you can make an informed decision that best suits your nutritional needs based on genetics, budget, and goals.
If your goal is to lose weight, remember that losing weight is not necessarily the same as achieving the healthiest lifestyle, and there are many other ways to achieve health. Exercise, sleep, and other lifestyle factors also play an important role in your overall health. The best diet is always the one that is balanced and fits your lifestyle.
