One of the most challenging things to do when you
are on a diet is to deny yourself of your most-loved foods.You should be
enjoying your food if you have chosen easy diets that work. The high protein diet
plan is the preferred choice for many when it comes to dieting. There
are even fitness and nutrition experts who swear by it. Imagine being
able to enjoy in juicy chunks of steaks, huge slabs of ribs and a bucket
of KFC and still be able to lose weight.Sounds too good to be true, it
certainly is.
Nevertheless, a high protein diet plan certainly may be an useful method for dieters. However, it should be executed with balance, moderation and variation. Do not overeat yourself silly with steaks and expect to stay healthy and shed the pounds.
What Is Your Protein Requirement
Protein should provide you about 15-20% of the calories that you require daily. Just to illustrate, protein should provide 300-400kcal for someone who has a calorie requirement of 2000kcal daily, and this is equal to 75-100grams of protein (1 gram protein contains 4 kcal). For more info on your calorie needs, you may also go through my article on the low calorie diet plan.
The High Protein Diet Plan Can Go Wrong
I'm sure many of you have read of the Atkins Diet. The diet was named after the Dr who created it in the 70s guaranteeing miraculous weight loss results. Basically, it is a diet that stresses on a low carbohydrate intake discouraging consumption of foods such as starchy vegetables, breads and cereals. It advocates an animal protein based diet. The fact is:
High protein diet ? Loads of meat & no veggies and grains
Does The Diet Help Lose Weight?
A high protein diet plan may deliver weight loss results if carried out in moderation.
1) You are less likely to binge on a high protein diet
A meal made up of higher proportion of protein makes you full and satisfied for a longer period of time. Protein foods tricks the brain into feeling full quicker and therefore reduces our appetite. Seems like an easy diet that works? It will be if you are sensitive to your natural body signals.
2) High protein diet helps to lessen muscle loss
Your body loses mass indiscriminately when you are on a diet. As a matter of fact, both fat and muscles are lost when you lose weight. Lean muscles are the ones that establish our metabolism. This is so as muscles call for more calories to maintain themselves in comparison to fat or other cells.
Loss of muscles result in less calories being used up. Not a positive effect for weight loss. A high protein diet prevents excessive muscle loss when one loses weight. Thus, your body is able to continue expanding calories at an effective rate. What a win win situation!
The Hazards Of Extreme High Protein Diets
1) Poor Bowel Regularity
High protein diets are more often than not associated with lower intake of other components in the diet. Foods that are packed with fiber such as fruits, vegetables and wholegrains are often left out. Your bowels will be giving you a difficult time after several days of eating meat and nothing else.
Solution: When choosing protein rich foods, select those that are high in protein and fiber. These foods include: legumes, beans, lentils, nuts and grains. More importantly, these foods are loaded with health-giving nutrients.
2) Increasing cholesterol levels
Unquestionably, animal protein is of high quality. Unfortunately, their rich saturated fat content increase the bad cholesterol in our body. I do not think it is such a good trade off to lose a couple of pounds but gain several points in your cholesterol levels.
Solution: Alway opt for trimmer cuts of meat. Don't go crazy on egg yolks, 4 per week is acceptable. Try to integrate more fish and less red meat to lower your intake of saturated fat.
3) Risk of kidney damage and water loss
Urea is a hazardous material excreted when protein is being metabolized in the body. Urea is extracted from the body through the kidneys. High protein intake causes excess urea and this burdens the kidneys. Water loss also occurs during urea removal and this causes short-term weight loss effects.
Solution: Do not go insane on your protein intake. Ensure that your protein intake is adequate to maintain your lean tissue and work those muscles so that your body uses the protein well. Keep your fluids consumption adequate to avoid dehydration.
4) Obsession with carbohydrates
Many diets don't succeed because it is practically impossible to be eating the same old thing every single day. A diet that consists of nothing but meat will leave you drooling over that bowl of pasta your partner is having as you gnaw through your 10th piece of chicken breast for the day. There is an explanation why your body craves for some foods, that is because your body needs it and you are not doing a very good job feeding it. There comes to a stage where you will no longer be in control of your diet regime and will sink into a massive binge to fulfill your cravings which is severely detrimental to your waistline and health.
Solution: You need to incorporate controlled servings of low GI carbohydrates and essential fats into your high protein diet to achieve better weight loss results.
Recommended healthy protein rich snacks:
6 oz reduced fat Greek yogurt with some fresh berries (14g protein)
4 oz canned tuna/salmon served with crackers (25g protein)
1 oz reduced salt beef jerky (11g protein)
2 egg-white omelet (14g protein)
My recommendation is that it's probably a good strategy to steer clear of diets that do not incorporate healthy carbohydrates. A truly nutritious high protein diet plan will naturally incorporate plenty of fresh veggies, fruit, legumes and beans to keep you body performing optimally, build and maintain lean muscle tissue to help burn up those extra calories. Having a balanced diet is not the only essential thing you need to do when you are attempting to lose weight. Participating in regular physical activities will give you much better gains than just diet alone.
Source: http://scottsimmons.articlealley.com/does-a-high-protein-diet-plan-help-you-burn-fat-2415198.html
Nevertheless, a high protein diet plan certainly may be an useful method for dieters. However, it should be executed with balance, moderation and variation. Do not overeat yourself silly with steaks and expect to stay healthy and shed the pounds.
What Is Your Protein Requirement
Protein should provide you about 15-20% of the calories that you require daily. Just to illustrate, protein should provide 300-400kcal for someone who has a calorie requirement of 2000kcal daily, and this is equal to 75-100grams of protein (1 gram protein contains 4 kcal). For more info on your calorie needs, you may also go through my article on the low calorie diet plan.
The High Protein Diet Plan Can Go Wrong
I'm sure many of you have read of the Atkins Diet. The diet was named after the Dr who created it in the 70s guaranteeing miraculous weight loss results. Basically, it is a diet that stresses on a low carbohydrate intake discouraging consumption of foods such as starchy vegetables, breads and cereals. It advocates an animal protein based diet. The fact is:
High protein diet ? Loads of meat & no veggies and grains
Does The Diet Help Lose Weight?
A high protein diet plan may deliver weight loss results if carried out in moderation.
1) You are less likely to binge on a high protein diet
A meal made up of higher proportion of protein makes you full and satisfied for a longer period of time. Protein foods tricks the brain into feeling full quicker and therefore reduces our appetite. Seems like an easy diet that works? It will be if you are sensitive to your natural body signals.
2) High protein diet helps to lessen muscle loss
Your body loses mass indiscriminately when you are on a diet. As a matter of fact, both fat and muscles are lost when you lose weight. Lean muscles are the ones that establish our metabolism. This is so as muscles call for more calories to maintain themselves in comparison to fat or other cells.
Loss of muscles result in less calories being used up. Not a positive effect for weight loss. A high protein diet prevents excessive muscle loss when one loses weight. Thus, your body is able to continue expanding calories at an effective rate. What a win win situation!
The Hazards Of Extreme High Protein Diets
1) Poor Bowel Regularity
High protein diets are more often than not associated with lower intake of other components in the diet. Foods that are packed with fiber such as fruits, vegetables and wholegrains are often left out. Your bowels will be giving you a difficult time after several days of eating meat and nothing else.
Solution: When choosing protein rich foods, select those that are high in protein and fiber. These foods include: legumes, beans, lentils, nuts and grains. More importantly, these foods are loaded with health-giving nutrients.
2) Increasing cholesterol levels
Unquestionably, animal protein is of high quality. Unfortunately, their rich saturated fat content increase the bad cholesterol in our body. I do not think it is such a good trade off to lose a couple of pounds but gain several points in your cholesterol levels.
Solution: Alway opt for trimmer cuts of meat. Don't go crazy on egg yolks, 4 per week is acceptable. Try to integrate more fish and less red meat to lower your intake of saturated fat.
3) Risk of kidney damage and water loss
Urea is a hazardous material excreted when protein is being metabolized in the body. Urea is extracted from the body through the kidneys. High protein intake causes excess urea and this burdens the kidneys. Water loss also occurs during urea removal and this causes short-term weight loss effects.
Solution: Do not go insane on your protein intake. Ensure that your protein intake is adequate to maintain your lean tissue and work those muscles so that your body uses the protein well. Keep your fluids consumption adequate to avoid dehydration.
4) Obsession with carbohydrates
Many diets don't succeed because it is practically impossible to be eating the same old thing every single day. A diet that consists of nothing but meat will leave you drooling over that bowl of pasta your partner is having as you gnaw through your 10th piece of chicken breast for the day. There is an explanation why your body craves for some foods, that is because your body needs it and you are not doing a very good job feeding it. There comes to a stage where you will no longer be in control of your diet regime and will sink into a massive binge to fulfill your cravings which is severely detrimental to your waistline and health.
Solution: You need to incorporate controlled servings of low GI carbohydrates and essential fats into your high protein diet to achieve better weight loss results.
Recommended healthy protein rich snacks:
6 oz reduced fat Greek yogurt with some fresh berries (14g protein)
4 oz canned tuna/salmon served with crackers (25g protein)
1 oz reduced salt beef jerky (11g protein)
2 egg-white omelet (14g protein)
My recommendation is that it's probably a good strategy to steer clear of diets that do not incorporate healthy carbohydrates. A truly nutritious high protein diet plan will naturally incorporate plenty of fresh veggies, fruit, legumes and beans to keep you body performing optimally, build and maintain lean muscle tissue to help burn up those extra calories. Having a balanced diet is not the only essential thing you need to do when you are attempting to lose weight. Participating in regular physical activities will give you much better gains than just diet alone.
Source: http://scottsimmons.articlealley.com/does-a-high-protein-diet-plan-help-you-burn-fat-2415198.html
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