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

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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.

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      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 November 22, 2021

      Thanksgiving: It’s About The Simple Things

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      Thanksgiving: It’s About The Simple Things

      Thanksgiving, a day of pure gluttony, football, and possible uncomfortable situations with family members that you may or may not like. Oh, yeah, and the whole “know and reflect on what it is to be thankful and grateful.”

      During the holiday season many people forget what this time of year is bout and are too worried about getting the “early-bird” deals on Black Friday and making sure that they have the perfect gifts for their loved ones. I am sort of a “Grinch” when it comes to the holiday season, mostly because of that mentality by many of the poeple around me.

      But instead of being grinch-like this holiday season, I decided to simplify things and get back to what this time of year is actually is about; being thankful for what I have and what I can give.

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      Simplify

      I’m not a “minimalist” in any real sense, but in the last few months the talks of Patrick Rhone and others have got me to rethink my stance. Can you really have too much stuff?

      Absolutely.

      And with all that stuff comes the burden and the weight of it on your back.

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      If you feel that the things around you are out of control, maybe it’s time to simplify and be thankful and grateful for what you have and use. Here are a few things that you can do to simplify:

      • You know those gadgets in the drawer that you said you were going to sell? Well, time to get the listing on eBay and sell them. Or, send them to a place like Gazelle. Even if they are old and won’t get money, you can at least recycle them.
      • Get rid of things you don’t need. Like old books, clothes, tools, etc. Have something that’s been laying around forever with no use? Donate it to a charity or church. If you aren’t using it, someone else could be.
      • Find your productivity tools and stick with them. Use tools and gadgets that serve multiple purposes so you can simplify your tool set.

      Be Mindful

      You don’t have to be a master Buddhist or meditator to be mindful (although, it can definitely help). Being mindful comes down to being cognizant of the present and not keeping yourself in the past or future. It’s about living in the moment and being aware of yourself and everything around you. It’s just being.

      Without getting too “California” on you, it is super important to be mindful during the holiday rush. Rather than worrying about the things that you forgot at your house on the way to relatives or thinking about the next stop in your endless holiday travels, just breath and think about what you are currently doing.

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      Spend the time with your family and friends and don’t crush the moment. Try not to concentrate so hard on getting the perfect photo of the “awesome moment” of the day and actually miss the awesome moment.

      Being mindful over the holidays will help you be with your families, friends, and yourself allowing you to enjoy your time.

      Reflect

      As the year is coming to a close (yes, it really is that close!) it’s a great time to start reflecting on what you have accomplished and what you haven’t. Within the next few weeks we will have a more throrough reflection article here at Lifehack.org, but reflecting every now and then over your holiday break is a great way to see where you have been doing well in your life and where you need to improve.

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      Reflection shouldn’t be used to “get down” on yourself. Reflection should be used to take an honset inventory of what you have accomplished, how you handeled situations, and what you can do better. If you journal everyday (a daily form of reflection) it may be a good time to start going over some of the things that you have written and start to put together a year’s end journal entry. I mean, how else will you write your autobiography?

      But, seriously, reflecting on yourself makes you aware of your successes and faults and helps you plan and make goals for the coming year. It makes you a better person.

      So, while you are stuffing your face with bird, stuffing, and mashed taters’, remember that the holidays are much more than the superficial things. Use this holiday to become a better person.

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      Featured photo credit: Libby Penner via unsplash.com

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