Wednesday, January 20, 2016
High Protein Diets
The majority of these diets recommend that dieters consume between 30 and 40 per cent of their daily calories from protein each day. Many studies have shown that dieters following high protein diets consume fewer calories overall and therefore are able to lose weight. The researchers are divided, however, on whether or not the high protein is key in weight loss.
A high protein diet will typically allow its followers free consumption of any food that is high in protein, from steak, duck and salmon to eggs, sausage and cheese. Most high protein diets will recommend that you focus on getting your protein grams from leaner sources, and avoid saturated fats and processed foods as much as possible.
For those hoping to build muscle, a high protein diet is essential as your body makes muscle from protein. For bodybuilding, it’s recommended that you eat at least one gram of protein per kilo of bodyweight per day. Though you should try to get your protein from whole foods, many recommend boosting your protein intake with supplements, shakes or bars that are readily available from health food stores.
For those simply wishing to lose weight, a more moderate approach is recommended – particularly as people who are overweight may already have compromised kidney function and therefore shouldn’t follow a high protein diet. Generally it is recommended that overweight people wishing to pursue a high protein diet for weigh loss should consume only lean proteins, and balance this with a good level of fresh fruits and vegetables.
Potential risks of following a high protein diet plan range from kidney stones to constipation, and may also include an increased risk of heart disease and some types of cancer. These risks are due to an increase in saturated fat intake, a decrease in fibre consumption and the increased work a protein-enriched diet forces on the kidneys.
As with all diet and eating plans, it’s recommended that you discuss your intentions with your GP before starting – this allows you the chance to learn about potential side effects and should help you determine whether a particular eating programme is suitable for your needs. Also, it is always recommended that dieters follow a regular programme of exercise.