Diet restrictions are for weight loss. Some are aimed at health problems, others bring more disadvantages than advantages. What effect do diets that advocate the preponderance of such and such foods rich in protein, trace elements or vitamins have? Let’s focus today on the high protein diet that helps muscle mass gain! What are the pros and cons and what can we expect?
Lose weight or gain muscle mass, what is the high protein diet?
Maybe both at the same time! Both high-protein/Atkins/ and low-carb/FODMAP/ plans can work. But you should consider the pros and cons before deciding to try one. Each body requires its daily intake of calories to accumulate energy. You can customize your menu to satisfy your body’s needs. Knowing how many calories protein and carbohydrates provide in food is already a big step forward.
Women need at least 50 grams of protein per day and men around 60 grams per day. 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 limit carbs like grains, fruits, and possibly vegetables.
Without carbohydrates: what happens to the body?
When you cut out carbs, you lose weight quickly because you lose water. Then, without additional carbs, the body begins to burn more fat for fuel. This can lead to ketosis which, in turn, can facilitate weight loss as hunger subsides. Ketosis can cause temporary headaches, irritability, nausea, bad breath, and sleep problems in some people.
You can lose weight on a diet high in protein which can be found in lean meats and dairy products. Find a plan that includes vegetables, so you don’t lack fiber and other important nutrients.
Before starting a high-protein diet, you have to be selective. The best high-protein plans focus on lean protein and include some carbs. Avoid large portions of fatty meats and be sure to include vegetables.
What foods for a high protein diet?
Nothing says protein more than a nice juicy steak. And if you choose a lean cut, you’ll get all the protein with far less unhealthy fat. In fact, a lean cut of beef like a top round steak contains only slightly more saturated fat than a similar sized skinless chicken breast.
If you choose white meat when buying chicken or other poultry, you will get much less fat than if you eat dark meat. Also remove the skin that contains saturated fat.
Pork offers plenty of protein without too much fat, if you know which type to buy. Look for tenderloin, top loin, chops, sirloin steak, or shoulder blade steaks.
Fish is high in protein and almost always low in fat. Even the oiliest fish, such as salmon and tuna, are good choices. These fish generally contain omega-3 fatty acids, which are very beneficial for the heart and general health.
Eggs are a good source of lean protein. And even if there’s cholesterol in the yolk, it’s not as likely to raise your cholesterol levels as foods that contain saturated fats and processed fats.
Proteins don’t just come from animals. Tofu, soy burgers, and other soy foods are sources of plant-based protein. Eating 25 grams of soy protein a day can help lower cholesterol.
A cup and a quarter of beans contains about as much protein as 85 g of grilled steak. In addition to protein, the fiber in beans helps you feel full longer and may lower your LDL (“bad”) cholesterol levels.
Milk, cheese and yogurt provide you with protein and calcium for strong bones and a healthy heart.
Most high-protein diets limit grains, so make sure the grains you eat pull their weight. By focusing on whole grains, you will get fiber and nutrients. If you buy whole grain products, check the labels to make sure they are not high in sugar or fat.
What place for fruits and vegetables?
Most low-carb diets still include vegetables but often limit fruit. There will be no harmful impact to temporarily ignoring fruit to reduce the carb count. However, for your long-term health, choose a plan that includes permitted fruit after reaching your goal weight on the high protein diet.