Many health and fitness enthusiasts have been incorporating high protein diets into their lifestyles. It has gained increasing popularity over the past few years and have rivaled the success of low fat diets. In this article, we will learn about what makes high protein diets so popular. All the requirements involved as well as how it works will be discussed. You will also learn about the risks involved and how much protein you should be getting in your diet.
WHAT MAKES HIGH PROTEIN DIETS SO POPULAR?
It will come as no surprise that more and more people have been taking their diet very seriously. Losing weight is a big part of a person’s fitness goals since it affects their overall health and wellness. The idea of eating foods which are rich in protein have been very popular and there’s a good reason why.
Even body builders love the idea of being able to successfully build muscle mass while losing excess fats at the same time. For an average person, incorporating a high protein diet into their lifestyle can also provide plenty of benefits. Some of them include having stronger nails, muscles and hair as well as gaining more energy. It also helps with proper blood flow and the condition of the skin.
DEFINITION OF HIGH PROTEIN DIET
A high protein diet involves consuming a large amount of protein in your body which generally makes up 30% of your diet. This is much greater than the daily protein intake which is recommended by nutritionists. It’s actually more than double the recommended intake.
Health researchers and experts believe that protein is more filling compared to fats and carbohydrates. As a result, eating high amounts of protein will reduce a person’s hunger or food cravings. Protein is also a popular nutrient which helps build muscle mass.
A person who has more muscle mass has the ability to burn fats much faster. The most popular high protein diet is the Atkins Diet which involves eating high amounts of protein and very low amounts of carbohydrates.
BEST HIGH PROTEIN FOODS
Having a high protein diet doesn’t necessarily mean you have to eat large portions of meat every single day. Instead, you should try incorporating a good variety of high protein foods in your diet. It’s important to keep in mind that your protein sources should be very nutritious and loaded with good fats.
Here is a list of the best high protein foods which will provide you with the most nutrients.
- Fish – such as salmon
- Poultry – chicken, turkey
- Other meats – go for the good, lean cuts
- Firm Tofu (very high in protein)
- Soy milk
- Peanut butter – take care, much of the peanut butter in the supermarket can be high in fat
- Low fat cottage cheese (very high in protein)
IS A HIGH PROTEIN DIET EFFECTIVE FOR LOSING WEIGHT?
Looking at the facts about a high protein diet, we can conclude that it can effectively help a person lose weight. However, it would only work if you choose the right type of protein rich foods to incorporate in your diet. They have to be low in calories and lean. Once you follow these steps, you will be able to have a higher chance at achieving your fitness goals.
Most of the time, during the beginning of a high protein diet, you will be able to burn fats quickly. This is because of the carbohydrate reduction in your body.
NEGATIVE EFFECTS OF A HIGH PROTEIN DIET
Critics of the high protein diet believe that the reason why people lose weight is because of the decrease in fluid and carbohydrates. They argue that there is no real weight loss since a person doesn’t necessarily burn fats. They also point out that incorporating a high protein diet can cause a massive strain in the kidneys. As a result, it can negatively affect the condition of your kidneys and can eventually cause major kidney damage. Ammonia is extracted by the kidneys and it is a by product of the protein production inside the body.
This means that high amounts of protein equals to high amounts of ammonia produced by the kidney. As a result, a high protein diet can cause a big strain in the organ. Additionally, critics believe that the diet also involves high losses in calcium.
A Low intake of calcium can cause a major health problem, osteoporosis. This is the reason why doctors do not suggest a high protein diet to individuals with kidney problems. It’s always best to consult a healthcare professional before starting this diet to ensure that it wouldn’t cause any major side effects.