High protein diet is one of the most popular diets preferred by many for weight loss. High protein diet makes it possible for higher intake of protein at the expense of relatively less beneficial nutrients such as carbohydrates.
As protein plays a major role in building the muscle mass, high protein diet makes it possible to improve the muscular mass even while the overall body weight gets reduced.
Since body takes more time to process and break down the protein, the dieter will not feel hunger for a long time after taking his/her meal. This in turn helps he/she to stop eating for a long period and thereby reduces the calorie intake, which itself is sufficient to reduce a fair quantum of weight.
During high protein diet, body transforms into state of ketosis, during which the body that normally uses carbohydrates as it energy source starts looking for alternate energy sources and begins to burn stored fat in the body. Thus, high protein diet burns fats without affecting the muscles and helps the person to reduce weight easily.
Protein Rich Foods
Beef is a good source of protein, but while purchasing beef make sure it is low in fat. Four ounce of hamburger patty provides 28 grams of protein; 6 ounce of steak provides 42 grams and per ounce of beef cuts provides 7 gram protein.
Fish is an excellent source of protein and is also low in carbohydrates. There are many types of fishes that provide omega 3 fatty acids, which is highly beneficial for health. Fish fillets provide 22 grams of protein and 6 ounce of tuna provides 40 grams of protein.
Egg is also a good source of protein and one egg provides about 6 grams of protein. But, egg is high in cholesterol, hence avoid the yolk and consume only the egg white.
Chicken is high in protein and low in carbohydrates, but while buying chicken care should be taken to get leaner portions of chicken such as chicken breast and also ensure that it is skinless.
Besides the above mentioned food, milk, cottage cheese, yogurt, tofu, soy milk, soybeans, lentils, pinto, black beans, split beans, peanut butter, almonds, peanuts, cashews, sunflower seeds, pumpkin seeds, flax seeds etc. are all rich in protein.
There are also protein bars and shakes available in the market, which if included in your diet are beneficial for the body. The sample menu given below helps to follow high protein diet easily.
Sample High Protein Diet Menu
Multigrain toast – one
Apple – one
Scrambled egg whites – four eggs
Proteins shake – one
Low fat cottage cheese – half cup
Fresh baby carrots – one cup
Multigrain breads – two slices
Low fat mayonnaise – one tablespoon
Fresh turkey breast – two ounce
Protein bar – one
Skinless and medium roasted chicken breast – one
Lentil soup – one cup
Celery sticks – two (can be served with nonfat cream cheese)
Concerns About High Protein Diet
High protein diet is usually harmless, if followed for shorter periods like three to four months, but if followed for a long period then it may cause certain health problems. Since, high protein diet restricts carbohydrate to a great extent; it may leads to certain nutritional deficiencies, diverticulitis or constipation.
Ketosis is also considered as a metabolic disorder, which reduces the metabolic rate and makes the person tired, lethargic and sluggish, but it may go off after the diet is discontinued.
Ketosis at times leads to the development of ketones within the body, which then makes the blood more acidic and increases the pressure on kidneys, ultimately leading to kidney damages.
Hence, while following high protein diet, ensure that you are getting all the vital nutrients necessary for the healthy being and take nutrient supplements if necessary.