A high protein diet, as the name suggests, is typically high in protein and most of the times low in carbohydrates. This diet has been used by body builders and sportsperson in addition to their work-outs, to gain muscle strength. But they are not the only ones. This diet has drawn special attention as an effective weight loss diet also.
However, special care needs to be taken while following such diets.
- High protein diet recommends a diet rich in proteins and very low in carbohydrates. But carbohydrates are the main source of energy and when their intake is reduced; your body starts to burn fat. This can lead to ketosis and possibly other health problems too.
- Another concern is unrestricted intake of proteins; where in foods like meat and cheese are suggested. They are very high in fats and can cause a rise in blood cholesterol.
Proteins are vital, but carbohydrates and fats are equally important. It is therefore necessary, that you make food choices that are rich in proteins, moderate in carbohydrates and has minimal fats.
Food choices
For a best high protein diet, it is ideal that you include protein rich foods in your regular weight loss diet. Make sure that the high protein foods that you choose are rich in nutrients, lean and low in fats. Additionally, it is better if you can choose both low fat vegetarian and non vegetarian foods as they both have their own advantages. Some of the examples of protein sources are:
Vegetarian: Low fat milk, tofu, cottage cheese, beans, lentils, peanut butter, soy and soy products, grains and vegetables.
Non-vegetarian: Eggs, fish, chicken, turkey and meat.
Food to avoid
Along with the goodness of the above foods, it is also important that your avoid taking certain foods.
- Opt for complex carbohydrates and limit your intake to whole grains and fresh fruits. Avoid highly processed foods and simple carbohydrates like cakes, cookies, white bread, etc.
- Cut down on all fat rich products and use low fat dairy products instead. Avoid fried food and additional use of oil or butter.
Sample meal plan
Morning:
- 1 glass of low fat milk
Breakfast:
- 2 egg whites
- 1 slice brown bread with peanut butter spread
In between:
- 1 glass soymilk
Lunch:
- 1 slice of chicken breast
- 1 bowl large mix vegetable salad (cucumber, tomato, mushroom, cabbage)
- 1 apple
In between:
- 1 bowl green gram sprouts salad
Dinner:
- 1/2 bowl lentil soup
- 1 smoked salmon
- 1 bowl lettuce, broccoli and peas salad.
Protein diet weight loss tips
You are likely to choose a high protein diet particularly to boost your muscle mass while losing weight. In that case, it is also important that you follow an exercise program as a part of your daily regimen.
- At least 30 to 45 minutes of daily exercise can keep you healthy.
- Choose some guided weight training exercises to boost up those muscles.
- You can pack soymilk or plain yoghurt while going to the gym to have it after your workout.
- Add fiber to your diet to ensure regular bowel movements.
- Increase your water intake to 10 to 12 glasses a day so that the increased protein in your diet does not affect your digestive system.
