Look around you – there are a number of diabolical diets, one of which is quite popular with high-protein. Why you may ask Well, it is because they encourage more consumption of protein and less carbohydrates and fats. What’s more, this diet promises weight loss, increased energy and better athletic performance. It feels good to be true, doesn’t it?
Before we go on this diet, pay attention to some special things, we want you to understand the function of protein. It is an important component to help in the smooth functioning of the body, and is responsible for hormonal balance, and cell repair and maintenance.
Some studies suggest that high protein diets are particularly helpful for women, as they help to lose weight while maintaining lean muscle. They help reduce hunger, increase satiety and more. but guess what? Like other diets, it is not necessary that one diet will work for all; It varies from person to person.
What can you eat on this diet?
This diet advises people to get more than 20% of their total calories from protein. This clearly means that carbohydrate or fat consumption is low. There is no food that is prohibited on this diet, but it is understood that refined carbohydrates, sugars and fats should be consumed in moderation.
There are no guidelines for meal times when it comes to high protein diets, but there are some people who also have intermittent fasting.
Here you need to know
1. Moderation is the key
When it comes to weight loss, reducing the number of calories is a given, but it does not mean that your body is deprived of certain nutrients. Your body should achieve a healthy balance of fat, carbohydrates and protein. In addition, the protein you should eat is associated with various factors, including your age, gender, body size, and level of activity.
2. Healthy Protein Intake
According to experts, active experts require 1.2–1.7 grams per kilogram of body weight per day. The official recommended daily allowance (RDA) for healthy adults is a minimum of 0.8 g / kg / day. You can check your daily protein intake using a calorie tracking app or website.
3. Nutrient deficiency
Going on a protein rich diet can benefit you in many ways, it can also lead to various nutritional deficiencies. This is because it lacks dietary fiber, and can also cause problems such as constipation and other health issues. In fact, dietary fiber is essential for maintaining the health of your colon, and reduces inflammation in the body.
4. Excess intake of high fat foods
There are some versions of high-protein diets that ask people to consume high-fat foods such as full-fat dairy, fatty cuts of beef, as well as meat. They are often associated with health concerns such as heart disease and cancer, and should be avoided.
5. Too much protein can increase health complications
Yes, this is true, especially for those suffering from chronic kidney problems. This is because the body converts excess protein to glucose, which can lead to increased blood sugar levels in people with diabetes.
But what if you still want to go on a high protein diet?
You can, but make sure you include the foods below:
Include protein in every meal: Eat beef, chicken, or pork, but also make sure to fill your plate with vegetables.
Eat Good Carbs: You can be sure that refined grains can skip food or contain small amounts, but get your good carbs from amaranth or quinoa, or replace pasta with spiral zucchini or carrots.
Do not skip fat: If butter and cheese are sinful, be sure to use ghee and healthy oils to cook your meal. But don’t leave it out in any way!
So ladies, now that you know all about the high protein diet, you can make an informed decision!