When eating a high-protein diet hunger can be kept at bay and the person consumes less food. Diets such as this are filled with protein which makes digestion slower while using energy to break down food.
By increasing the amount of protein and reducing carbohydrates, blood sugar levels can be regulated. Consuming lean protein can lead to the building of lean muscle mass which burns fat. Overall calorie consumption can be reduced by eating protein because dieters can avoid foods that are high in sugar and overconsuming carbohydrates. A number of studies on high-protein diets are based on raising protein intake to 30% of the daily calories. The average woman should consist of somewhere between 40 and 200 grams of protein each day. This does, however, depend on the current consumption of calories and weight. Lean protein choices, like dairy, vegetables, lean meat, and seafood are preferred as fat and cholesterol tend to be found in many non-lean protein options.
Foods to include in high-protein diets:
Foods to avoid:
- White potatoes
- All grains
- Sweet potatoesPros:
- Stabilizes blood sugar so reduces binge eating
- Can lead to easy and fast weight loss
- An increase in energy Cons:
- Some people may gain a lot of weight from excess protein
- Excess protein may lead to an unhealthy liver
- Avoiding sweet vegetables may possibly lead to stronger sugar cravings
How much protein should I eat?
For most people, depending on their BMI, a daily dose of between 0.8 to 1g of protein per 1kg of each person’s body weight is recommended by nutritionists. However, people who incorporate a lot of activity or sports in their daily routine, like strength athletes, 1.2 to 1.7g per kg of body weight is recommended every day. Nutritionists recommend 1.2 to 1.4g per kg of body weight every day for endurance athletes.
After exercise, a person should have a good protein portion because muscles need it to recover and grow. A portion of protein weighing 15 to 25g is best consumed within 30 minutes of exercise because the muscles are particularly receptive to protein synthesis.
Protein requirements can be easily reached when a person has a balanced diet. While consuming proteins can be beneficial to the body, studies advise adults against consuming more than two times the recommended daily intake of protein (average man–55.5.g, average woman–45 g).
Consuming more than the recommended amounts of daily protein can lead to an increased risk of osteoporosis and further complicate existing kidney problems. Many current diets are filled with carbohydrate-rich foods throughout the day, ending with a protein-filled meal. This can lead to many issues and it is recommended that meals be spread out and balanced during the entire day.
Good Protein Sources
Whole eggs are among the healthiest and most nutritious foods on the planet. Eggs are full of vitamins, healthy fats, brain nutrients and even antioxidants. All these nutrients are contained in only 6g of protein. The most nutritious part of an egg is the yolk. Most of the folate, iron, and vitamins are contained here. This being the reason whole eggs have the highest amount of protein while egg whites barely contain any of it. An omelet is one of the best ways for a person to being the day. It contains a lot of nutrients from the numerous vegetables that can be used to prepare it.
Protein content: 1 large egg contains 6 grams of protein, with 78 calories. One whole egg is about 35% of calories.
Milk is highly nutritious and a person can get high-quality protein from it.Milk is particularly high in phosphorus, calcium, and riboflavin (vitamin B2). It also contains almost every single nutrient needed by the human body.Chocolate milk is highly nutritious and can best be described as the age-old recovery food after exercise because it contains carbohydrates that replenish energy and a blend of both fast and slow release whey and casein proteins. A person can get the same nutrients from a milk-based fruit smoothie such as a cranberry or raspberry smoothie.
Protein content: 1 cup of whole milk contains 8 grams of protein, with 149 calories. It makes up 21% of all calories.
Yogurt is a great protein-rich food. It can be a great snack, including those who are lactose intolerant because most of the lactose is removed. Fruit yogurt may also contain some vitamins. This makes yogurt a nutritious option in a person’s daily intake and is a combination of casein and whey protein.
Protein content: Non-fat Greek yogurt has protein at 48% of calories. One 170 gram (6 ounces) container has 17 grams of protein and only 100 calories.The best type of yogurt is the one that does not contain sugar. Full-fat Greek yogurt is also very high in protein, but it contains more calories.Similar OptionsRegular full-fat yogurt (24% of calories) and kefir (40%).
Fish and Seafood
Fish is incredibly nutritious due to the fact that it combines healthy fats, acids, and nutrients all in one. Fish and seafood are not only good sources of protein but also low in fat. Salmon is higher in fat than other types of fish. It packs in heart-healthy omega-3 fatty acids which help reduce inflammation and joint stiffness. Protein content: Highly variable. Salmon is 46% protein, with 19 grams per 3
Protein content: Highly variable. Salmon is 46% protein, with 19 grams per 3 ounces (85 g) serving, with 175 calories
Tuna is a very popular type of fish. It a good option because it is low in calories and fat, and very rich in protein.Like other fish, tuna also contains very high amounts omega-3 fatty acids and many nutrients as well.
Protein content: 94% of calories, in tuna canned in water. A cup (154) contains 39 grams of protein, with only 179 calories.
Almonds are very popular because of their sweet flavoring for a tree nut. They are loaded with important nutrients, including, vitamin E, fiber, manganese, and magnesium.
Protein content: 13% of calories. 6 grams per 1 ounce (28 g) serving, with 161 calories.Other High-Protein Nuts – Pistachios (13% of calories) and cashews (11% of calories).
Lean beef is not only delicious, but it also contains a lot of protein. It is loaded with vitamin B12, Iron, and other nutrients.
Protein content: 53% of calories. One 3 ounce (85 g) serving of cooked beef with 10% fat contains 22 grams of protein, with 184 calories.If you are on a low-carb diet, the best type of beef would be fatty cuts of beef instead of lean beef.
Chicken and Turkey
Chicken breast is one of the most popular protein-rich foods.The skin contains a lot of fat and calories but when eaten skinless, the majority of the calories in it come from protein.Chicken breast is delicious, nutritious and easy to cook. Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 caloriesTurkey
Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 caloriesTurkey
Turkey breast is almost the same as the chicken breast. It is similar to chicken breast in many ways. Turkey consists mostly of protein, with very little fat and calories and is very flavorful. Protein content: 70% of calories. One 3 ounce (85 g) serving contains 24 grams, with 146 caloriesBroccoli Broccoli is an incredibly healthy vegetable loaded with fiber, vitamin K, vitamin C and potassium. It is also loaded with some bioactive nutrients that are believed to help protect against diseases like cancer. Broccoli is higher in protein compared to most vegetables.Protein content: 20% of calories. 1 cup of chopped broccoli (96 grams) contains 3 grams of protein, with only 31 calories.
Brussel sprouts is another high-protein vegetable and it is highly related to broccoli.It is very high in vitamin C, fiber, and other nutrients.
Protein content: 17% of calories. Half a cup (78 g) contains 2 grams of protein, with 28 calories.
Peanuts are delicious and high in protein, magnesium, and fiber. Many studies show that they can aid in weight loss. Unfortunately, there are many people who dislike the taste of peanuts, while others are allergic to it. However, the most delicious form of this food is peanut butter. It is also high in protein.
Protein content: 16% of calories. One ounce (28 g) contains 7 grams, with 159 calorie
Pumpkins offer a good amount of fiber and they also contain edible seeds called pumpkin seeds. Pumpkin seeds are also high in many nutrients, including iron, magnesium, and zinc. They can be ground and added to food as a spice or they can be eaten whole, depending on a person’s preference.
Protein content: 14% of calories. 1 ounce (28 g) contains 5 grams of protein, with 125 calories.
Other High-Protein Seeds are: Flax seeds (12% of calories), sunflower seeds (12%) and chia seeds (11%)All health content on JesslynLimHealthWellnessCoach.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other