What Is A High Protein Diet?
A high-protein diet may be right for you if you want to lose weight, tone up, and gain muscle. People everywhere are adopting this way of eating and are seeing amazing results.
Eating a protein-rich diet keeps you fuller, helps keep unhealthy cravings at bay, and reduces your overall daily caloric intake. Plus, when used along with a proper workout plan, it can help you reduce your weight, lower your body fat and build a significant amount of muscle.
A high-protein diet usually consists of eating a significant amount of protein at each meal. The daily consumption of protein will be around 25% of your daily consumed calories or 1.5 grams of protein per pound of body weight. The other macronutrients (fats and carbohydrates) will be much lower than on other diet plans.
Many popular diets, such as the Atkins or South Beach Diet, are based on eating a large amount of protein. However, you don't need to follow any specific diet plan to start incorporating a high-protein diet into your daily life. By making small changes to each meal, you can increase the amount of protein you eat and reap all the benefits that a high-protein diet can provide.
What is protein?
Protein is a macronutrient that is found in many of the foods we consume. It is a large, complex molecule that our body depends on to perform numerous crucial functions.
Proteins are made up of amino acids attached to one another in long chains. These amino acids are the building blocks of our bodies and help create and strengthen muscles, regenerate cells, repair our tissues and organs, and even play an essential role in our immunity.
Why do our bodies need protein?
Without protein, our bodies wouldn’t be able to thrive and survive. Protein helps keep us strong and healthy. It is imperative if you hit the gym often. To build strong muscles, you need to consume protein.
As you work out and lift weights, your muscle fibers break down and sustain tiny tears. This prompts your body to go into overdrive to repair the damage. Protein molecules in the form of amino acids are shuttled to the affected site, where they are used to restore the injured muscles. When this happens, the muscles grow and become bigger and stronger.
What are the best sources of protein?
When most people think of protein, their mind immediately goes to meat and animal sources. While these may be some of the richest sources of protein available, there are many other ways to incorporate this macronutrient into your daily meal plan.
If you are considering following a high protein diet, consider adding at least one of these protein sources to each meal and snack:
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Lean chicken
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Beef
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Fish
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Eggs
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Cheese
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Cottage Cheese
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Greek Yogurt
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Beans
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Legumes
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Tofu
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Tempeh
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Protein Powder
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Protein Bars
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Chickpeas
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Nuts and Seeds
Are there any risks associated with a high protein diet?
Protein is essential for your health and overall wellness. Without a sufficient amount of protein, your body wouldn't grow and repair itself as it should. Average individuals require 0.36 grams of protein per pound of body weight. An athlete or highly active individual requires significantly more than this. To prevent muscle loss, facilitate muscle gain and meet amino acid requirements, someone who works out frequently would need to consume a minimum of 0.54–0.9 grams of protein per pound of body weight per day or more. With that being said, consuming too much protein may be associated with some health risks in certain individuals. Some studies have shown that there may be a risk to the health of your kidneys and heart and perhaps an increased risk of certain cancers associated with following a high protein diet for an extended period of time. However, many of these studies are inconclusive, and the benefits of a high protein diet seem to outweigh most of the risks. If you are planning on changing your diet, you should always speak with your healthcare provider first.
How to start a protein diet
Are you ready to begin a high-protein diet? If so, starting is easy! First, you should make a list of all the high-protein foods you enjoy eating. The more selection you have, the greater the variety and excitement you will find in your meal plan, meaning sticking to this diet will be a breeze. Next, hit up your local markets and grocery stores and stock your pantry, fridge, and freezer with an assortment of high-protein foods.
You will also need to determine the amount of protein you will need to consume each day. When following a high protein diet plan, aim for 1.5 grams of protein per pound of body weight. To calculate this, simply multiply your weight in pounds by 1.5. This is the amount of protein that you should strive for every day. Be sure to get ample protein at each meal and snack to make your daily quota. Start reading nutrition labels and tracking your macro intake to ensure you are getting enough of all the nutrients your body needs.
Another excellent way to follow a high-protein diet is by enlisting the help of a meal plan service, like Clean Eatz Kitchen. Clean Eatz Kitchen has a vast assortment of high-protein meals that are both nutritious and delicious. These meals come fully prepared for you, so all you have to do is heat them and eat them!
Conclusion
Following a high protein diet is a great way to lose weight and build muscle mass. If you are looking for a fast and easy way to transform your body, combining this diet and a proper workout plan will help you achieve the results you desire.
At Clean Eatz Kitchen, we know the importance of eating healthy, but we also understand how complicated it can be. Fortunately, we are here to help take the stress out of meal planning. We offer various meals to cater to your individual food and diet preferences, and we deliver right to your door. If you are thinking about starting a high-protein diet or want an easy way for you and your family to eat healthier, Clean Eatz Kitchen has your back! Contact us for more information on how you can get started today!
