Low carb diet or high protein diet, or even, keto diet? The point is that each one of these nutrition regimes have been scientifically demonstrated to be harmful as much as beneficial according to many factors.
If one side there is no right or wrong, we are here to enlighten you with all the facts of a high protein diet.
What is a high protein diet?
A high protein diet is obviously high in consumption of proteins but differently from a low carb diet, it does not include the consumption of foods containing lipids (fat) and it differs from it as well as it is energy controlled. Rather than simply cutting out carbs from your diet, a high protein diet will have you consuming a high amount of protein foods, predominantly to all other foods.
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Foods to look for:
White meat (chicken, turkey)
Beans, lentils, broad beans
Dried fruits (walnuts, macadamia nuts)
Foods to stay away from:
Milk – prefer coconut milk instead
Foods to limit:
Refined sugars (sweets)
Pasta, rice, white bread – prefer brown rice, quinoa, cereals
Why should you eschew proteins for other foods?
Proteins are very good for your body and your health, in so many different ways: proteins contain amino acids and they are the essential basis of keeping our body powerful and healthy. They are so essential to our body because our body cannot actually produce them. One of the benefits of a high protein diet is that you will feed your body with the indispensable substances it needs to perform well.
Also, if you are following a fitness regime, or you are doing a sport activity, your muscles and fibre will work better if they receive all the necessary replenishment; proteins are the right source of food your muscles.
Why proteins to lose weight?
Another benefit of a high protein diet is the fact proteins are great to increase your overall sense of fullness by producing two different type of hormones, the PYY and GLP. The fuller you feel, the less you eat, which can only mean a natural weight loss.
There have been some research findings into why proteins actually speed up the metabolism, increasing the metabolic rate by 20%. The higher your metabolism, the quicker it is for your body to burn calories healthily.
Quantities: what’s the daily protein ratio?
This is the crucial point in determining when a high protein diet is good for you or the daily ratio works as one of the risks of a high protein diet. Going above the ratio of 1.2–1.6 grams per kilogram not only will be inefficient to your weight loss purposes, but my trigger a series of effects for your body that are to be considered as one of the risks of a high protein diet. The ideal protein diet is based around this very simple ratio, so for example if you weigh 50 kg, you should intake a minimum of 60 grams of proteins to a maximum of 80 grams of proteins.
This suggested amount of proteins is best to be consumed spread over the different meals rather than over one meal.
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Risks of a high protein diet
As per many diets we have seen growing in popularity in the last couple of years, the high protein diet risks are to be looked at before you invest time, money, energy and your health in changing your nutrition.
Let’s put out there the recurring undeniable truth related to diets that promote ‘too much’ of one thing. Too much proteins can be bad for your body in fact, especially in the following situations; if you are training hard, you can’t cut carbs altogether, which means the high consumption of proteins needs to be balanced out in a different ratio.
Not knowing which foods are basically OK to be consumed in whichever quantity constitutes also as one of the risks of a high protein diet. Meat does contain fats, which not only are responsible for weight gain, but are also the cause of many health conditions; saturated fats are one of the primary culprits of any heart conditions. Not all foods containing proteins are good for you!
As with any new ‘wellbeing’ practise, we always suggest you check with your GP that a strict nutrient system will not seriously compromise your health.
How to successfully stay on a high protein diet
One of the benefits of a high protein diet is the fact you are pushed to widen the range of foods: trying new foods might be the trigger in your relationship with food, where stimulating your sense buds works in favour in lowering the quantity of food you consume.
The trick is to be passionate about it and to research into ingredients and flavour combinations that can help you appreciate giving up pasta and bread. With avocado being more and more presents in our culture, we can’t see why this new flavour practice should come as an obstacle.
Rather than over obsessing in keeping a detailed diary of what eat, try to have a food weekly plan: this way you won’t fall into temptation of ordering food in as you have run out of high protein diets foods.