If you are working toward the goal of general weight loss, then there are many benefits you can receive from a high protein diet plan. The idea behind this type of plan is adding extra protein to your diet, while severely limiting the amount of carbohydrates you ingest. This will force the body to create ketones, which help to inhibit hunger and can force the body to break down fat stores at a higher rate than normal. There are some concerns over this type of weight loss plan as it can make some people severely nauseous due to the ketone production as a result of a low carb diet. Getting rid of carbohydrates from the diet can also severely restrict the amount of vitamins and essential nutrients the body needs for good health and function. Taking vitamin supplements is an important part of this form of diet plan. Weight gain occurs when more calories are ingested than are burned on a daily basis. For a healthy weight loss, it is essential to increase fat burn through physical activity and ingest fewer, more nutrient-rich calories. In order to lose weight, a high protein diet plan is the best option. Consumption of high amounts of proteins and low amount of carbohydrates results in continuous burning of calories.
What High-Protein Diet does?
You need protein at all stages of life. It’s the major component of all cells, including muscle and bone. A high-protein diet helps: in reducing carbohydrate intake, releases water and builds muscle. Reduced carbohydrate levels help with weight loss by reducing insulin in the body and stabilizing blood sugar. High protein diets have been shown to increase satiety, and result in the consumption of lesser calories in followers, which in turn leads to weight loss. It is however essential to adopt the rules of a healthy balanced diet, low in saturated fat and high in vitamins, minerals and fiber for optimal wellness and weight loss. In simple words it mainly needed for:
- Immunity to fight off infections and protect the body.
Health Benefits of High-Protein Diet-Weight Loss
A new study has found that dieters who eat a high protein diet lose more weight than others. The study was conducted at the University of South Australia in Adelaide and published in the American Journal of Clinical Nutrition. When we talk about its benefits, one of the major benefits of a high – protein diet is the reduction in consumption of refined carbohydrates, which help to lower insulin levels and to stabilize blood sugar levels. In addition, muscle burns more calories than fat, so building muscle can help to boost metabolism in the long-term. Protein can help you shed those unwanted pounds and keep your belly full. But it’s important to eat the right amount and the right kind of protein to get the health benefits.
Some kinds of protein and protein rich foods are discussed below:
Soy protein is a dairy-free alternative that is suitable for people with lactose intolerance and can offer significant health benefits. It is beneficial for your cholesterol levels and cardiovascular health as well as your total calorie intake. Soy products tend to be lower in calories than their meat and dairy counterparts; they may help bring about quicker and more profound weight loss results.
Seafood is an excellent source of protein because it is usually low in fat. Seafood is better for weight loss than poultry due to the anti-inflammatory properties of fish and also the added antibiotics and hormones which are usually added to land-based animals. So, the more you can incorporate fish the better result you will get.
Eggs are one of the least expensive forms of protein. Including a source of protein like an egg at breakfast along with a high fiber grain like whole wheat toast can help you feel full longer and eat less throughout the day. The reason doctors suggest eggs can help in losing weight is that scientific research has proven that the leucine, an essential amino acid that is found in eggs helps in the reduction of weight in your body.
Beans, Lentils and Legumes
All beans, lentils, and peas are an excellent vegetarian and vegan source of protein. Beans are cost efficient. Beans also can be stored for some time and are available in a wide variety. Both beans and meat have equivalent levels of protein. Black beans, kidney beans, and split pea soup etc. Picks one of these and see the result.
Lean Meat, Fish and Poultry
Incorporating lean meats, fish and poultry like: lean chicken, salmon and tuna into your daily diet will give you a huge boost of healthy protein. An average chicken breast or salmon fillet can range from 4 ounces to 8 ounces, depending on the size. Many individual turning to high protein diets significantly increase their intake of lean chicken breasts and fish because they boast so many other health benefits as well. Stay away from breaded or fried chicken for best results.
Nuts, Seeds and Nut Butters
Nuts, including peanuts, cashews, almonds and walnuts all contain protein, as do seeds such as sesame seeds and sunflower seeds. Nuts have the ability to stop those cravings by restoring important nutrients back into the body. Because most nuts and seeds are high in fat, you don’t want to make them your primary source of protein. But they’re great as a post-workout or occasional snack.
Protein Meal Supplements–Protein Shakes
Protein shakes are basically protein meal supplements which come from protein supplements that are in powdered form. You can also mix it with milk for a milkshake-like taste. If you like fruit smoothies, you can also add fruit to your protein shake. With protein shakes you can follow the meal replacement method. This means that you are supposed to replace any two of your meals in a day with the protein shake.