Have you ever been told that high protein diets are bad for you? You may have also heard someone saying that high protein can damage the kidney. It is clear that the high protein diet is controversial even with experts. But, we’re not talking about “high” protein diets here that eliminate carbohydrates. This is a really unbalanced diet. In fact, we’re talking about including healthy portions of lean protein at every meal and snack along with a healthy portion of carbohydrates and essential fats to create a complete diet plan. It’s important to eat complete, lean protein with each meal. Although research shows that a high-protein diet is completely safe in healthy individuals and contributes to a healthy body, it is very difficult to get enough with three typical meals a day. Eating only lean protein for breakfast, lunch and dinner is not enough. You may have to add protein to your breakfast meal as well. In addition, eating protein with all meals, including snacks, eliminates an unbalanced diet.
Wondering Why Protein Is So Good For The Body,
Well, there are many reasons for this, but these are some of the healthiest benefits and even maximizes fat loss:
- Protein is thermogenic and can lead to a higher metabolic rate. Metabolic processing (i.e., digestion, absorption and assimilation) requires 25 to 30 percent of energy, which is much higher than the 6 to 8 percent of carbohydrates and 2 to 3 percent of fats. This means more fat loss during dieting and less fat gain during overeating.
- Protein increases glucagons which is a hormone that fights the effects of insulin. Additionally, it helps reduce the formation and storage of fat in adipose and liver cells. This also means that there is more fat loss during dieting and less fat during overeating.
- Protein increases IGF-1 which is an anabolic hormone that boosts muscle growth. High IGF-1 preserves muscle mass during dieting and increases muscle mass during lactation.
- By increasing protein while decreasing carbohydrates, LDL cholesterol and triglycerides (bad fats) are decreased while HDL (good fats) are increased.
Not sure which lean protein sources to include,
Well, look no further. These are some of the cleanest, or healthiest, protein sources available, so try adding them to your menu:
- Meats such as lean beef, skinless chicken breast, white turkey, bison, venison and pork tenderloin.
- Fish such as salmon, tuna, cod and mackerel.
- egg whites.
- Low-fat dairy such as cottage cheese, Greek yogurt, feta cheese, Parmesan cheese, or string cheese.
- Non-animal sources such as tofu, tempeh, soy burgers, soy jerky, soy sausage or seitan.
You can also try a milk protein supplement like whey, casein, or milk protein blends when you’re on the go and don’t have time to prepare meals.
how much protein should you eat,
While not everyone likes to count calories and macronutrients, an easy way to figure out your protein serving size would be to use the “eyeball” method. A serving size of protein for a woman is usually between 20 and 30 grams, or the size of the palm of her hand. For men, a serving size would be 40 to 60 grams, or two palms. Complex carbohydrates such as dark green, leafy or colorful vegetables or metabolism-boosting fruits should also be included with each serving of protein. Metabolism-boosting fruits may include apples, pears, grapes, or berries. Whole grains can complement a few protein servings per day which could include oatmeal, brown or wild rice, or sweet potatoes.
Also include a serving of essential fat with your protein: olive oil, flaxseeds, avocados, olives, walnuts and almonds. The complete diet plan combines all the healthy choices of proteins, carbohydrates and essential fats. Fatigue problem? What about losing weight? Has it become difficult? Then eat lean protein all day long and watch your energy skyrocket! What’s more, watch the scale go down and your clothes get baggy. Make sure you consume lean protein with all your meals and avoid unbalanced diets. Eating a balanced diet will keep you healthy, perform better and look better too. Balanced diet is the complete diet plan.
Source by Abby Campbell
