Protein is exceptionally necessary for a human to maintain good health. sIt’s a macronutrient that needs to be eaten everyday , so that it meets the needs of your body. The health department suggests that you need to consume 0.36 grams per pound of body weight.
How to Follow a High-Protein Diet
It is easy to follow a diet that is high-protein and surprisingly it can be modified to your own dietary preferences and personal body goals. For example, If you want to follow a low-carb, high-protein diet to keep your blood sugar under control. then it really can bring down your blood sugar. For a diet to contain to be rich in protein, you need to supplement it with eggs or dairy products(since they contain high value of protein). If you are a vegetarian you can obtain protein from sources such as legumes and other plant proteins such as kale, broccoli, peas, etc.
Keep a Journal: Start noting down all the using a note book or use apps such as my fitness pal that offers thousands of foods with their nutritional values that includes protein values that allows you to choose your own food.
Measure the protein needs: If you multiply your body weight in pounds by 0.6–0.75 grams or kilograms by 1.2–1.6 grams , you will be able to measure the daily protein needs.
Eat Protein: Evidence has shown that consuming at least 25 grams of protein at meals will encourage weight loss, improves the muscle Maintainance and and health.
Include Animal Diet & Plant Diet : Eating a mixture of both types of proteins tends to have a great advantage as it equally healthy and essential.
Emphasis on Quality Foods: It is important to choose vegetables, dairy and other proteins that are naturally available rather than processed meats such as bacon, salami, and pepperoni.
Aim for balanced meals: In order to combine get the best of this diet combine it with high-protein foods at any meal with fruits, vegetables and other plant-based foods.
Benefits of Protein
Improve muscle mass:
Research has shown higher protein consumption in combination with strength training can build muscles size and strength.
Reduce muscle loss during ageing:
When people age, they lose muscle. One research showed that consuming a frequent protein drink managed to preserve muscle strength in older men and women.
Strengthening of bones:
Regular consumption of proteins may improve bone density. Older women and men with a great consumption of protein faced a staggering 69% reduced risk of fracture and injury.
We hope that you have enjoyed our article on high protein diet.