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High Protein Diet: The Best Weight Loss Diet For Meat Lovers

High Protein Diet: The Best Weight Loss Diet For Meat Lovers

If you work out or visit health sites on the web, chances are good that you have probably come across a lot of people promoting a high protein diet as a way to lose weight and build up muscle. And you’re also probably wondering if these diets really work — or even if they are safe.

Read on to find out more about the pros and cons of the high protein diet.

If you want to know more about weight loss, you can’t miss the following article that provides all useful tips you need:

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Weight Loss Plan And Program: Create Your Own One

Just What is a High Protein Diet?

A high protein diet is one which emphasizes the consumption of high-protein foods (both from plants and animals) in order to replace some of the calories that you spend on carbohydrates during the day. While there are many variations of this diet, some of the most popular examples of this include the Atkins, the Paleo, the Dukan and the Zone diets.  All of these have gained some serious attention in the media in recent years.

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    What Foods Can You Eat?

    A high protein diet does allow some variety of foods (though such diets are not as broad-based as many other diets). While there is a lot of variation in what these diets will allow, some of the most common recommendations include:

    • Meat, including beef, pork, poultry, fish and seafood
    • Eggs
    • Dairy products
    • Nuts and seeds
    • Non-starchy vegetables (like broccoli, asparagus, bell peppers or leafy green vegetables)
    • Oils like olive oil
    • Some fruits (though not all allow fruits)

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      What Foods Should You Avoid?

      Again, there is a lot of variation in what high protein diets will allow or forbid. However, some of the most common foods that these eating programs avoid include:

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      • Grains, including both refined and whole grain products (this includes all foods made from or with wheat, corn, rice or other grains)
      • Sugar and natural sugar substitutes like molasses, honey or maple syrup
      • Starchy vegetables (like potatoes, sweet potatoes or corn)
      • Legumes (like peas, beans or lentils)
      • Most or all fruits

      As you can see from the list above, some versions of these high protein diets can be very restrictive — which can make them harder to follow in the long term. However, as you will see from the following section, there are very good reasons why these foods are restricted in regards to weight loss.

      What are the Pros of a High Protein Diet?

      To begin with, there do seem to be a number of advantages to a high protein diet. They can help you if you are bodybuilding or working out since a lot of protein is necessary to build up muscles and achieve a lean and toned body.  Proteins are the building blocks of muscles and if you are working out a lot or just very physically active, you will need the protein to support this muscle growth and develop lean body mass.

      These diets have also been proven to help you shed extra pounds – and since obesity is a growing problems not only the U.S. but around the world, this can offer people a way to achieve their weight loss goals.

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      How does it work?

      It’s actually fairly simple. Your body can use carbohydrates or fats for fuel.  If given the choice, it will burn carbs first because they are easier and quicker to break down into glucose. But when you eat a diet that restricts carbohydrates — like those found in starchy vegetables, grain-based products, sugars and legumes — your body turns from carbs and begins to burn fat instead.  This is why weight loss on a low carb diet can be quite rapid.  There have been several studies done where low carb, high protein diets were more effective for weight loss than were diets that were low in fat and allowed moderate carb intake.

      What Drawbacks Should You Be Aware Of?

      However, there are some drawbacks that people should be aware of before deciding on this kind of diet. In some cases, restrictions on certain foods are so severe that they can lead to malnutrition and to low levels of certain nutrients (like most essential vitamins and minerals) in the body. Also, it is a diet which can be low in fiber if not followed carefully — and this can lead to problems like constipation and even colon cancer in the long run. Lots of protein can also be tough on the kidneys and can make it easier to form painful kidney stones.

      However, there are ways to reduce these risks.  Making sure that you are eating plenty of low-carb but high-fiber vegetables  (like cauliflower, asparagus, or leafy green vegetables, for instance) can help you get enough fiber while still sticking to your plan. Also, if your eating plan is really restrictive, talk to your doctor about which dietary supplements might be helpful to avoid any nutrient deficiencies. These two simple steps can make any high protein diet much safer.

      In short, while there many proven benefits to a high protein diet, including weight loss and the building of muscle mass, there are some health risks to take into consideration, too. If you are someone with a history of kidney or heart disease, you should definitely discuss it with your doctor before beginning this kind of diet. However, that same advice applies to any eating program. And for many people who are struggling to shed extra pounds, high protein diets can help them to achieve weight loss goals and lead an overall healthier life.

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      Brian Wu

      Health Writer, Author

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      Last Updated on September 20, 2018

      How to Stay Calm and Cool When You Are Extremely Stressful

      How to Stay Calm and Cool When You Are Extremely Stressful

      Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

      If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

      1. Breathe

      The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

      • Take five deep breaths in and out (your belly should come forward with each inhale).
      • Imagine all that stress leaving your body with each exhale.
      • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

      Feel free to repeat the above steps every few hours at work or home if you need to.

      2. Loosen up

      After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

      Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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      3. Chew slowly

      Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

      Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

      Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

      4. Let go

      Cliche as it sounds, it’s very effective.

      The thing that seems like the end of the world right now?

      It’s not. Promise.

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      Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

      Letting go isn’t easy, so here’s a guide to help you:

      21 Things To Do When You Find It Hard To Let Go

      5. Enjoy the journey

      Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

      Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

      6. Look at the big picture

      The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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      Will this matter to me…

      • Next week?
      • Next month?
      • Next year?
      • In 10 years?

      Hint: No, it won’t.

      I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

      Stop agonizing over things you can’t control because you’re only hurting yourself.

      7. Stop demanding perfection of yourself

      You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

      Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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      8. Practice patience every day

      Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

      • The next time you go to the grocery store, get in the longest line.
      • Instead of going through the drive-thru at your bank, go inside.
      • Take a long walk through a secluded park or trail.

      Final thoughts

      Staying calm in stressful situations is possible, all you need is some daily practice.

      Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

      Featured photo credit: Brooke Cagle via unsplash.com

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