About High Protein Diet

A high protein diet is recommended by dieticians to increase muscle strength and power. It is recommended for bodybuilding as it helps to build muscles and to lose fat. A high protein and low carbohydrate diet are advised in Ayurveda to lose weight, and sometimes to gain weight a high protein diet is taken because muscle mass will not increase if one does not take a good amount of protein in the diet.

Weightlifters and people who regularly go for working out require a good amount of protein to help the muscles to grow and recover from injuries that are caused due to rise in muscle breaking. It also helps to rebuild the muscles.

 

A diet rich in protein eliminates carbohydrates from the diet and it flushes out a good amount of fluid from the body. An increased amount of proteins in the diet raises the level of ketone in the body. Ketone is released by the burning of fat and it is released into the blood which causes the body to initiate a process called ketosis, which reduces appetite. But one should be cautious before taking up a high protein diet as it raises load on the kidney and it can cause re-absorption of NaCl which can cause certain damages to the human body. In menopausal women, it can help in reducing weight but it can reduce bone density.

 

It is found that 50 grams to 60 grams of protein are enough for an adult and to calculate the exact amount of protein needed one can multiply bodyweight to 0.36 to derive the number of grams of proteins needed.

 

There are two types of proteins: plant-based and animal-based proteins. Some of the high protein food items are Chicken breast, Lean meats, Beef, Turkey, Eggs, white, and Fish. Fishes include Tuna fish, Salmon, and shrimp. Nuts and milk are also high in protein.

 

There are a number of food products that are high in protein such as:

 

The substance is found in cow's milk called Casein, is low in fat and high in protein. It is used in the preparation of certain cheese and baby milk powder. The substance fills up the stomach with a gel-like substance and it helps in preventing wear and tear to muscles during dieting or weightlifting. It reduces the feeling of hunger.

 

Plant-based proteins are soy, olive oil, and canola oils which contain unsaturated fat and vegetable proteins. Soy contains linoleic acids and it is useful in building new cells. It is effective in healing wounds and helps to regenerate cells.

 

Whey contains amino acids and a good amount of proteins. It has no fat and cholesterol, and it is helpful in reducing weight.

 

Nuts contain a good amount of proteins and it has lots of calories. It also contains natural fibers and aids in digestion.

 

Animal-based protein is found in turkey which contains a low amount of protein and can be included in the diet.

 

To take a high amount of proteins one can take protein shakes and bars.

 

In most high protein diets plan, the recommended amount of calories from protein is 30 to 40 percent. The intake of high carbohydrates food such as bread, pasta, and potatoes, is limited.

 

The theory of a high protein diet is that if the body is given a small number of carbohydrates, the body will burn fat for energy. However by reducing the number of carbohydrates, and the body starts to burn fat for energy, side effects such as bad breath, nausea, headaches, irritability, dizziness, fatigue, and loss of sleep will begin to develop.

 

These side effects are a result of the production of a chemical called Ketones when body fat is broken down for energy. Some high protein diets also promote the dieter to consume a higher level of fat which will subsequently promote high cholesterol, heart disease, and some types of cancer.

 

The reduction and elimination of bread and cereal products in high protein diets can result in less fiber in the diet. Fiber is very important for the body. The increased fiber intake may promote health by promoting normal elimination of waste products of digestion, by promoting satiety, by helping control serum cholesterol, and perhaps by other mechanisms.

 

People on high protein diets may also have difficulties finding foods with a sufficient amount of essential vitamins and phytochemicals. By consuming extra protein does not build extra muscle. In the event, if you eat more protein than your body uses, your body will store the extra protein as fat.

 

The RDA (Recommended Daily Allowance) of protein for an average person should have daily is 0.8 grams for every kilogram of body weight and research shows that people who exercise need between 0.8 grams and 1.7 grams per kilogram of their weight.