High protein diet

Too Good to Be True?

You need to lose weight but still eat steak, cheese and burger maybe.. This goal will work with high protein- low-carb plans like Atkins and the Zone can work. You need to know pros and side effects of the diet before you start it.

How Much Protein?

As average women needs 50 grams of protein daily and men need 60 grams? But when it comes to high protein diet, you will consume 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.

How Do High-Protein Diets Work?

When you cut back on carbs intake you will lose mainly water that cause rapid weight loss. Without carbs the body burn fat and result in ketosis. Ketosis may cause temporary headaches, irritability, nausea, bad breath and sleeping problems for some people.

Pros and Cons

Weight loss can occur on protein diet but you need to include good carbs choices and vegetable so you will not missing fiber.

Starting a High-Protein Diet

You need to choose lean protein food with low carbs choices. You need to avoid high fat meat and poultry choices while you are including more vegetables. Don’t start without consulting your dietitian.

Choose Lean Beef

Choose lean steak or meat to get more protein and less fat. In fact, a lean cut of beef like a top round steak has barely more saturated fat than a similar-sized skinless chicken breast.

Tips for Picking Poultry

Choose white poultry as it has less fat than dark meat. Also, remove the skin, which has saturated fat.

Don't Overlook Pork

Choose low fat pork choices. Look for tenderloin, top loin, rib chops, sirloin steak, or shoulder blade steaks. Pork cuts are much leaner than they were decades ago.

Fish Offers Healthy Fats

Fish are rich in protein, low in fat and good source of omega-3 which is heart healthy. Even the fish that have more fat, such as salmon and tuna, are good choices.

Eggs for Low-Cost Protein

Eggs are good source of lean protein so don’t worry about cholesterol content in the yolk as it does not raise cholesterol level unless they are consumed with high trans-fat food.

Try Soy

You can take protein from plant-based food. Tofu, soy burgers, and other soy-based foods are plant-based sources of protein. According to study eating 25 grams of soy may lower cholesterol level.

Eat More Beans

Beans are rich in protein and fiber so they help you to feel full and lower LDL cholesterol. One and a quarter cup of beans provide same amount of protein as 3 ounces of broiled steak.

Low-Fat Dairy Adds Calcium

Milk, yogurt and cheeses provide your body with needed protein and calcium. So aim to choose low-fat or non-fat dairies to keep your caloric intake under control.

Go Whole Grains, Go Fiber

Choose whole grains as they provide fiber and protein moreover they are satisfying, don’t forget to read label carefully to make sure the product does not contain added sugar or fat.

Leave Room for Fruits and Veggies

Over long term and after you reach your weight loss goal you need to increase intake of fruits and vegetables as they provide many health benefits.

Sources:

https://www.webmd.com/diet/ss/slideshow-high-protein-diet?ecd=wnl_day_022519&ctr=wnl-day-022519_nsl-LeadModule_cta&mb=7C%2fZ0gm1tubgq%40zjtKE%40Ong0WleHxvIq%40XwZdsn%2f83I%3d

https://www.drinkiconic.com/blogs/news/how-high-protein-diets-can-speed-metabolism