The complete guide to high protein diet

With the ever-changing trends in different fields of the world, the dimension of food is also changing every day. New trends and diets and diets are being introduced. These diets come with benefits as well as some harms. Doing thorough research before following such trends is essential so that you can save yourself from potentially harmful effects.

A high-protein diet is a similar trend right now, which is opted by a large population to lose weight, to cut down the intake of carbs, and to start a healthy life. In this article, we will tell you everything you need to know about the High-Protein Diet, its importance, what type of food you can eat while following this diet, and what to expect when you are following this diet.

So, without further ado, let’s get started.

What are Proteins?

First things first, you need to know what is a protein and why it is important for your body? A protein is one of the three macromolecules (the other two are carbohydrate and fats) that performs a different function in the body that are important to sustain life such as growth, metabolism, brain development, hormone production, etc.

Proteins are made up of Amino acids. There is a total of 22 amino acids present in our body. There are two types of amino acids

Essential Amino Acids: 9 amino acids that cannot be produced by the body and we have to get them from the food we eat.

Non-Essential Amino Acid: While the other amino acids that Our body can synthesize are called non-essential amino acids.

Types of proteins

The proteins are of two types, based on the source they are derived from:

Primary proteins: these proteins are derived from animal sources and are a high source of all the essential amino acids like meat, fish, cheese, milk, eggs, etc.

Secondary proteins: These proteins are derived from plant sources like legumes, lentils tofu, etc. As they do not have all the essential amino acids they are referred to as the incomplete source of proteins.

But if you are a vegetarian and consuming the right portions of the variety of plant-based proteins, you can fulfill your protein requirement easily.

Importance of Protein

As mentioned above proteins are necessary for the normal functioning of life. More than 10,000 types of proteins are found in our body that make up different parts of the body. some of the functions of protein in our body are:

Hormones: Hormones are proteins through which the cell and organs in the body communicate.

Enzyme: Many enzymes are made up of protein. They catalyze and drive all the chemical reactions that are taking place in our bodies.

Repair and maintenance: proteins repair and maintain our body in case of any injury. All the organs. hair, eyes, nails are made up of proteins.

Energy: Proteins are a high source of energy.

Antibodies: Antibodies are made up of protein. They are a part of our immune system, protect our body against infections, and fight against any foreign particles like bacteria, viruses, preventing any illness and disease.

What is a high protein diet?

Many people say that a high protein diet is a diet in which you consume high amounts of protein and limits your consumption of carbohydrates and fats.

As it is well established that intaking large quantities of carbohydrates can result in a weight increase. So high protein diet has become quite popular because you can eat as much protein as you want and can skip carbohydrates from your diet.

In a typical high protein diet, you eat protein in breakfast, lunch, and dinner. you

As the concept of a high protein diet is getting more fame many diet programs are becoming popular day by day, allowing you to choose the diet that suits best for you. Some of these diets are Atkins Diet, Dukan Diet, Paleo Diet, etc.

How much protein is safe for you to consume?

Deficiency of protein in your foods can be harmful to your health if you are not eating enough protein you can experience tissue breakdown and muscle loss even at an early age.

The Dietary Guideline for Americans has recommended the following daily amounts of proteins for different age groups:

• For children under the age of 4: 13 grams protein
• For kids between the ages of 4 to 8: 19 grams
• For children ages between 9 to 13: 34 grams
• Women over the age of 14: 46 grams
• Men over the age of 14: 52 to 56 grams

Advantages of High Protein Diet

A high protein diet has so many advantages:

• It increases muscle mass and makes you look healthy and beautiful.
• it reduces the stored fats in your body and hence makes you slimmer.
• If you want to shed some extra pounds it is the best option for you. this diet reduces your appetite so you do not feel hungry all the time.
• It is best for elderly people because with the age the muscle mass of older people reduces. Protein enriches diet to increase the muscle mass in elderly and improve the quality of their life.

Foods you can at while you are on the High Protein Diet

When you are following a high protein diet you can eat the following foods throughout your day. the only thing you need to care about is to divide your meal portions so that you don’t overload the systems of your with protein all at once.

Milk: In addition to high-quality proteins the milk is a good source of calcium, phosphorus, and riboflavin (vitamin B2). The protein content in one cup of whole milk is 8 grams.

You can reduce the fat component of milk by drinking zero-fat milk.

For people who are suffering from lactose intolerant soy milk is the best alternative for dairy milk. One cup of soy milk contains 6.3 grams of proteins.

Cheese: Cheese is a good source of protein. The best cheese you can eat while you are on a high protein diet is cottage cheese because it contains high proteins and fewer fats.

Also, it is full of the goodness of calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients. one cup of cottage cheese contains 28 grams of proteins.

Other cheeses are Parmesan cheese Swiss cheese, mozzarella, and cheddar with a protein content of 38%, 30%, 29%, and 26% respectively.

Oats: without any doubt oats are the healthiest grains out there. They are a high source of proteins, healthy fibers, magnesium, manganese, thiamine (vitamin B1). One cup of oats contains 11 grams of proteins.

Lean Beef: Lean beef is not only high in proteins but a rich source of iron and vitamin B12. 3-ounce of 25 grams of proteins. It is best for people who are on a low-carb diet.

Fish: Fish is healthy for all the right reasons. It is enriched in proteins as well as heart-healthy fat omega 3.

85 grams of Salmon contains 19 grams of proteins and 142 grams of tuna contains 27 grams of proteins.

Chicken: Everyone loves chicken. If you are not a beef or fish fan, chicken is the best alternative for you. you can make several delicious recipes for chicken and enjoy it in whatever way you want.

There are 53 grams of proteins in one roasted chicken breast (without skin).

Lentils: lentils are the best high protein option for you if you are a vegan or vegetarian. It is a plant-based protein with high protein content.

One cup of boiled lentils contains 18 grams of proteins.

Vegetables and Nuts: Vegetables like broccoli, brussels sprout, or pumpkin seed and nuts like peanuts are full of proteins. If you are vegetarian you can fulfill your protein requirements from vegetables and nuts.

One cup of broccoli contains 3 grams of proteins, one cup of Brussels sprout contains 4 grams of proteins, one ounce of pumpkin seed contains 9 grams of seeds.

It is safe to do a High Protein Diet?

If done in the right way high protein diet poses no harm to your health, in fact, it has many health advantages like weight loss, maintenance of healthy weight and bone-strengthening, etc. just follow the basic guidelines when you are doing a high protein diet and you are good to go.

Always keep the track of what you are eating in your entire day and the nutritional value of different food. It will help you in consuming the proportionate amount of nutrition that is necessary for your body functions.

If you’re not a vegetarian or a vegan eat a combination of plant and animal-based protein. It will make your meal nutritious and healthy. If you are a vegan or vegetarian to include various plant-based proteins in your foods like oats, legumins, vegetables, and nuts.

Try to Eat in portions it will lessen the burden of proteins on metabolic organs.

Side effects of High Protein Diet

Doctors say a high protein diet may have numerous advantages but if not done in the right way it can do more harm than benefits. During the research, it has been seen that people who just ate animal protein and take little to n plant-based proteins were prone to chronic diseases like osteoporosis, heart disease, high blood pressure, and even cancer.

Wrapping up

No doubt a high protein diet is a good alternative to carbohydrates and has many beneficial effects on health. But the key is to balance. Try to balance between plant and animal-based proteins. Always consult your doctor before starting any kind of diet, they will guide you in a better way. If you are looking for some high protein foods check out our shop we have lots of delicious high protein food that will suit everybody.