A high-protein diet promotes consuming more protein and fewer carbs and fat in order to lose weight, increase energy, and improve athletic performance. 1 Protein is a necessary nutrient for good health.
A high-protein diet often necessitates:
Incorporating protein into every meal:
Meals should be planned around a protein, such as lean beef, chicken, or pork, with vegetables covering the remainder of the plate.
Instead of eating refined grains like white rice, pasta, and bread, include modest quantities of high-protein whole grains like amaranth or quinoa, or replace pasta with spiralized zucchini or carrots and riced cauliflower for white rice.
Snacking on protein:
Keep high-protein snacks on hands, such as nuts, Greek yoghurt, hummus, ricotta, and string cheese, for between-meal hunger.
Beginning your day with protein:
Eat high-protein breakfast meals such as eggs and smoothies made with protein powder such as whey, pea protein, or collagen.
- You’ll be fuller for longer. Including protein in your meals and snacks will help you feel full and satisfied, which can help you reduce your portion sizes.
- You’ll gain and keep greater muscular mass. A strong body not only performs better in daily tasks, but it also burns more calories than fat, even when at rest.
- You could be more likely to eat healthful meals. When you arrange a meal around a lean protein source, you have less room on your plate for less healthful things. Learning to eat different sources of protein may also help you improve your diet.
- You could be more likely to eat healthful meals. When you arrange a meal around a lean protein source, you have less room on your plate for less healthful things. Learning to eat different sources of protein may also help you improve your diet. When you eat tuna, for example, you gain not just from the protein in the fish, but also from the healthful fat it contains.
- Nutrient deficiency is a possibility. A high-protein diet is frequently deficient in dietary fibre, which can lead to constipation and other health issues. Getting adequate dietary fibre is vital not just for colon health, but also for reducing inflammation and protecting against cancer.
- Foods high in fat and processed are occasionally promoted. Certain high-protein diets advise consuming high-fat meals, such as fatty cuts of beef, full-fat dairy, and processed and cured meats like deli meat, sausage, bacon, and hot dogs. These are not the ideal choices for a healthy, balanced diet because they are frequently linked to heart disease and cancer.
- Those with chronic conditions may be at risk if they consume too much protein. People with renal problems should not eat a high-protein diet unless they consult their doctor beforehand. Excess protein is converted to glucose by the body for use as energy, which may cause a surge in blood sugar levels in diabetics.