With gym fitness on the rise, the high-protein diet is increasing in popularity, perhaps because it fits a variety of fitness goals. And various high-protein foods proves you do not need sacrificing quality. Whether you’re looking to lose weight, get rid of unwanted fat, stay lean or gain muscle, a diet high in protein can help you significantly
Why a high protein diet?
Protein is the building block of muscle. Because muscle is broken down during exercise, it needs a good repair afterwards. Also, foods high in protein are usually low in saturated fat (the enemy) and carbohydrates. This is not to say that you should necessarily stay away from carbohydrates altogether, but bulking up protein without extra baggage ensure a balanced intake as you reach your goal. In addition, protein-rich foods often come with other benefits. Fish oils, for example, is good for the skin and protects against heart disease, and yogurt aids in digestion while helping to strengthen the body’s immune system.
Examples of High-Protein Foods
Meat, dairy products and legumes (such as soy products) are all generally high in protein. These include fish, beef, chicken, milk, egg whites, yogurt and cottage cheese. Legumes include beans, lentils, peas and nuts. Soy products include soy milk, tofu and soybeans.
Are there any risks?
There are few established health risk from a high-protein diet, although it is safe to say that if you have a history of renal failure or kidney disease in your family, you’re better off with a healthy alternative. Excess protein intake can also encourage calcium excretion in the urine. Moreover, it is not recommended that you maintain high-protein diet over time, because increased levels of nitrogen and amino acids can be toxic. If you are unsure of your full medical history, consult your doctor before changing your diet.
How Conducting Diet
Various sources recommend anywhere from 0.5 to 2g of protein per kilogram of body weight every day (whether or not you weight train that day) as a safe median is 1 gram per pound. In other words, if you weigh Ł 175, You should eat about 175g of protein per day. It is also recommended to eat small meals every three hours during the day, including the first morning and right after your workout. Yogurt is a good choice if snacking late.
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