High-Protein Diets: Do They Work?
Whenever I ask my client to follow a high-protein diet, most of them end-up saying, “no we don’t want to bulk ourselves and neither have we gone for HIIT workout.” But the giving of high-protein diets is actually keeping a close look on the count of carbs and fats. How? In this blog, you will read about high-protein diets: do they work? When we cut out carbohydrates, one loses weight quickly because we lose water. Then, with no extra carbs, the body begins burning more fat for fuel. This can lead to ketosis, which may make losing weight easier because you feel less hungry.
How Much Protein?
Women need at least 50 grams of protein a day and men about 60 grams per day according to RDA. With a high-protein diet, it can be much more than that. This extra protein can come from beans, meat, nuts, grains, eggs, seafood, cheese or vegetarian sources like soy. These diets often restrict carbs like cereals, grains, fruits, and possibly vegetables.
High-protein dieters should be aiming to consume the ideal amount of protein in their diet based upon their own physical features and demands. Dieters should make sure to balance out their meals with carbs and fats to ensure they neither lose nutrients, nor eat too many excess carbs and fats.
Benefits of having High-Protein Diets
We know that high protein in the diet add lean muscle to their physique. But, making the change to a high protein diet is not all about adding lean muscle; there are a number of health benefits.
During the course of the any diet program, your body also loses muscle mass in the process of losing body fat. It is very important to reduce the loss of muscle mass and at the same time to facilitate muscle regeneration during this process. This can be achieved by following a protein rich diet.
However, making the change to a high protein diet is not all about adding lean muscle. In fact, there are a number of benefits that you might consider secret benefits.
1] Protein helps suppress hunger
With increased protein ingestion as part of a high-protein diet, individuals will find that they are less prone to binge eating and excessive snacking, because as protein breaks down slowly in the body, it leaves your stomach feeling fuller for longer than other nutrients.
2] Protein helps destroy fat reserves in the body
Consuming more protein as part of a high-protein diet enables your body to build and sustain more lean muscle. Muscles consume fat stored in the body for energy in the absence of protein. With greater muscle mass, your body will burn up more fat.
3] Protein helps boost metabolic rates
A high-protein diet in regard to body weight is that is can help boost metabolism and make weight loss possible. Your body will burn calories faster, but that doesn’t mean you won’t maintain the same weight or even gain weight as a result of remaining carbohydrate intake in your diet. Metabolic rates will receive a boost, but weight loss is a case-by-case factor that will differ by individual.
Guidelines for High-Protein Diet
With the help of a trained and experienced dietitian, pick the right and best high-protein plans which focuses on lean proteins and include some low-glycemic carbs, avoid high fatty meats and other fatty foods and make sure of adding lots of vegetables, esp. leafy vegetables.
Always be choosy:
- Choose lean beef which provides you the protein with far less unhealthy fat.
- Choose White meat (chicken or poultry) which are lean and without skin as skin contains saturated fats.
- Choose pork which is tenderloin, top loin, rib chops, sirloin steak, or shoulder blade steaks. Pork cuts are much leaner than they were decades ago.
- Fish is loaded with protein and almost always low in fat. Even the fish that have more fat, such as salmon and tuna, are good choices. Those fish generally have omega-3 fatty acids, which are good for your heart.
- Eggs are a good source of lean protein. And even though there is cholesterol in the yolk, it is not as likely to raise your cholesterol level as foods that contain saturated fats and Trans fats do. Bodybuilder’s mostly opt for egg whites which only contains protein along with moisture.
- Try Soy in your diet. Tofu, soy burgers, and other soy-based foods are plant-based sources of protein. Eating 25 grams of soy protein daily may help lower cholesterol.
- Eat more beans, as beans not only provides protein but do add fiber too which helps you feel full longer and also helps lower your LDL (“bad”) cholesterol.
- Milk, cheese, and yogurt give you protein and calcium for strong bones and a healthy heart. Low-fat, non-fat, or reduced-fat dairy products can help you keep calorie counts down.
- Go for whole grains cereals & millets which are high in fiber and nutrients. Opt for oats, Quinoa (high in protein & fiber), ragi, whole wheat, brown/red rice, red poha, etc etc
Note: If you’re buying products, do check the labels to make sure they’re not high in sugar or fat.