High protein diets increase the amount of meat and other protein-rich food sources while maintaining moderate carbohydrate intake. Combining this approach with low-fat, nutrient-dense foods results in an ideal weight loss plan for many people. High protein diets provide many benefits for dieters, including satiety, reduced muscle loss and less metabolic slowdown. Begin a high protein diet in just a few simple steps by following the tips below.
Recommended Intake
Mayo Clinic suggests 45 to 65 percent of your daily intake come from carbohydrates, 10 to 35 percent from protein and another 20 to 35 percent from fat. Obviously, this gives you a range in which to work, depending on your individual preferences and the reaction of your body. By keeping both carb and fat intake at the low end of this range and using the additional calories for protein-rich foods, you obtain percentages closer to the following: 45 percent carbs, 20 percent fat and 35 percent protein.
Protein: Types and Amounts
The actual amount of protein in grams you consume depends on your total calorie intake. Protein contains 7 calories per gram. In a 1500-calorie diet plan with 35 percent of calories coming from fat, this equates to a 75-gram daily protein intake. As a general rule of thumb, meat contains about 7 grams protein per ounce. Chicken and hard cheeses run slightly higher. Dairy products also provide ample protein, with yogurt and milk offering 8 grams of protein per one-cup serving and cottage cheese coming in at a whopping 15 grams per ½ cup. One large egg contains six grams of protein.
Carbohydrates: Types and Amounts – Choose Complex Carbs for Best Results
Carbohydrates come in two varieties: complex carbs and simple carbs, commonly known as sugars. Most people understand the carbs in a bag of candy are not equal to the carbs in a ½ cup of broccoli, but some foods surprise even the most well-intentioned eaters. For example, while fruit juice contains many healthy nutrients and minerals, its carbs come from fructose, nature’s own sugar. The body reacts to fructose just as it does to sucrose, or table sugar, with spiking blood sugar levels that leave you hungry again after only a short time. Limit the amount of such carbs in your diet and choose whole fruits instead of juice when you do consume these carbs. Whole fruit provides fiber which not only improves your health and provides a feeling of fullness, but also slows the release of sugar into your bloodstream.
Both protein and carbohydrates contain 7 calories per gram. For a 1500-calorie daily diet plan with 45 percent of calories coming from carbohydrates, include about 96 grams of carbohydrates. Foods vary widely in their carbohydrate levels. Low-carb vegetables include leafy greens such as spinach, mustard and chard. Radishes, mushrooms and celery also contain low levels of carbohydrates. Tomatoes, eggplants and artichokes contain quite large amounts of carbohydrate. Remember, just because a food is higher in carbs doesn’t mean it isn’t healthy, but those focusing on high-protein foods should avoid or limit the amount of these foods during the dieting phase to avoid going over the total daily calorie limit. Baked or processed foods easily break your carbohydrate limit for the day. For example, one glazed doughnut contains about 25 to 30 grams of carbohydrates, with one piece of pepperoni pan pizza containing almost 60 grams. Stick to fresh, raw foods for best results when restricting carbs.
Fats: Types and Amounts – Think Fish and Monounsaturated Fat
Your body needs fat. It provides a sense of satiety, keeps your body from entering starvation mode and conserving energy while dieting, and is pivotal for your heart, organs and brain to function. However, saturated fat increases your risk of obesity, heart disease, cancer and a host of other diseases and conditions. The trick here is to maintain a healthy level of fat consumption from healthy sources. Choose cold-water fish for heart-healthy fat. Use monounsaturated fats such as olive oil when cooking. Read labels and avoid products with trans fat in them. Choose low-fat dairy and meat products to obtain adequate amounts of protein without overdoing your fat consumption.
Other Considerations – Improve Your Results With Exercise, Water and Vitamins
Exercise increases the success of any diet and the high protein diet is no exception. Exercise provides several other benefits as well, including improved cardiovascular health and reduced muscle loss during your diet. Include strength training at least two to three times a week for optimal muscle retention. Many experts suggest consuming a small snack post-exercise, consisting of both carbs and protein. This restores energy levels while helping muscles recuperate.
Your body needs plenty of water to properly digest protein, so don’t skimp on water in this diet. Some people find it difficult to consume 8, eight-ounce glasses of water per day. Start early in the morning by drinking a full glass before breakfast. Drink another glass before each snack and meal. This improves water consumption while simultaneously curbing your appetite. Drink a glass of water 30 to 60 minutes before exercise and another glass when you finish. This gets most people at or above the eight-glass-per-day suggestion.
Consider taking a multivitamin while dieting. This ensure proper nutrient intake for the continued healthy functioning of all body systems. Look for one that provides at least 100 percent of the daily recommended intake of vitamins and minerals. Women do well to take multivitamins containing iron. Those high in B vitamins provide ample energy as well.
Warnings – Be Safe, Be Healthy
Always consult your physician before beginning any new diet or exercise plan. High protein diets should work for most people, but may prove dangerous for anyone with kidney problems. For this reason, a quick physical at your doctor’s office proves a wise investment of time and money before embarking on your weight loss journey.
Low energy becomes a problem for some individuals on a high protein diet, but this needn’t occur if you properly follow these guidelines. Ultra-low levels of carbohydrates leave your body lacking adequate energy to complete daily living tasks, leading to this energy depletion. If you find yourself fatigued many days, carefully track your carbohydrate intake for a period of three to seven days to ensure you continue consuming approximately half your daily calories from carbohydrates. Additionally, assess the types of carbohydrates you include in your diet, to ensure you eat high-quality, nutrient-rich carbohydrates such as cruciferous vegetables. Avoid empty carbohydrates, even in small amounts, as these upset your body’s natural balance, especially when overall carbohydrate intake remains limited.
Sources
High-Protein Diet for Weight Loss; WedMD
Reference:
- www.associatedcontent.com/article/6242238/best_low_carb_diet_tips.html?cat=5
- www.associatedcontent.com/article/6183120/how_to_calculate_ideal_weight_with.html?cat
- www.associatedcontent.com/article/6218184/surprising_high_fat_foods.html?cat=5
