High protein diet plan for weight loss
Protein
is an essential nutrient of health; It is responsible for many important
functions of the body; These include the functions of hormones and enzymes, cell
repair, and preservation.
Healthy high-protein diet:
There are various types of protein-high diets, which may be harmful to health in general; This is because they depend on eating large amounts of meat and high protein foods that contain a high proportion of fat, as well as saturated fat.
 |
| High protein diet for weight loss |
The Benefits and Disadvantages of a High-Protein Diet:
Recently,
the popularity of the high protein diet has increased significantly as a
promising solution for weight loss, because it may help to enhance saturation and reduce fatty mass, and the mechanism of functioning of this diet involves
increasing the excretion of adipose hormones, reducing the excretion of the
allergen hormone, as well as increasing the thermal effect of food and
promoting changes in protein during the glucose creation process to improve the
balance of glucose in the body, however, it should be noted that care must be
taken when wanting to follow the high protein diet.
1- Benefits of a high-protein diet:
There
are many papers that have studied the role of short-term protein in weight
reduction and muscle mass gain, but for long-term high-protein diet effects,
more research is needed to confirm it.
It
should be noted that a diet with a plethora of fat-free protein provides
many health benefits, especially when weight loss is desired, there are some of
the benefits of a high diet are mentioned below:
Increased saturation sense:
The addition of protein sources to
main and light meals can help to increase saturation sense once the food is
finished, which may help to reduce food intake during the day, and in addition
help protein build and maintain muscle mass.
The body's strong muscle structure contributes
to overall physical performance and helps to burn more calories even at rest,
as well as giving the body an attractive appearance.
A
review published in the journal Evolution & Metabolism in 2014, which
included the results of a number of studies, indicated a marked increase in
saturation sense when eating a meal containing 60% protein compared to a meal
containing only 19%, and another study indicated an increase in saturation
after consuming a meal containing 68% protein compared to another meal
containing only 10% protein, and in general, a 25-81% increase in saturation
has been observed after eating protein-containing meals, and increased saturation
sense helps reduce calorie intake, which is essential for successful weight
loss.
Increased calorie burning during digestion:
High protein diets help improve the thermal impact
of food; improving calorie burning during digestion.
This can be due to an increase in the amount of oxygen needed to analyze protein-rich foods, but it should be noted that this benefit should not be relied upon only if weight loss is desired, the amount of calories that are burned as a result of digestion is few.
Conservation of muscle mass:
A 2019 study published in Advances in
Nutrition indicated that high protein diets, with resistance exercises,
maintain muscle mass and overall protein balance in the body during periods of
moderate energy shortages; Like a weight loss period.
On the
other hand, the study noted that the higher the amount of energy shortages, the
less efficient protein-high diets in reduce the loss of muscle mass, so it is
important not to reduce calorie consumption too significantly, to avoid losing
muscle mass in the body.
A high-protein diet with exercise can
boost fat loss and build muscle mass.
One
study published in The American Journal of Clinical Nutrition in 2016 indicated
that a diet containing 2.4 g of protein per kilogram of body weight on a daily
basis was better at promoting increased muscle mass and fat loss than a diet
containing 1.2 g of protein per kilogram of body weight on a daily basis, that's
with resistance exercises and anaerobic exercises.
It
should be noted here that the amount of protein used in this study is very
high, and such quantities should only be taken under medical supervision, in
particular cases, more information can be read in the paragraph below on how to
follow the high-protein diet.
It should be noted, that very large amounts of
protein should not be taken without consultation with the doctor.
This may not be appropriate for some people.
More can be read about this in the high-protein
diet damage paragraph below. It should also be noted that a high-protein diet
can eliminate some of the necessary diets; Like Fruits and cereals.
Therefore,
it is not a universal diet, and the United States Department of Agriculture, therefore, advises that high protein diets contain many different and diverse
foods, such as vegetables and fruits, whole grains, low-fat meat, beans, seeds,
nuts, dairy products, and healthy fats, to avoid a lack of nutrients during the
next weight loss.
2- High-Protein Diet Damage
A high-protein diet is harmless for most healthy people, especially when it is
short-lived.
As
mentioned earlier, these diets can help to lose weight by increasing the sense
of saturation, but studies are still in place to study the effects of high
protein and very low carbohydrate diets for long periods of time In general,
however, it is recommended that a doctor be consulted before following
high-protein diets.
Some
types of protein-high diets are very low in carbohydrates, which can
lead to a shortage of nutrients and insufficient access to dietary fiber, which
can cause some problems; such as constipation, and headaches.
Some high-protein
diets include red meat and full-fat milk products, which may increase the
risk of heart disease, while high-protein diets that rely on plant-based
protein sources cannot cause such damage.
High protein diets can make people suffer from kidney disease; This is due to the possible inability of the body to dispose of waste from protein metabolism, and high protein diets increase the risk of kidney stones.
How to follow a high-protein diet?
It is not possible to generalize a single diet to
everyone if they want to lose weight.
Therefore, it is recommended that a doctor be
consulted to determine the appropriate eating pattern for a person's health
status, However, there are some important points to be taken into account in a
high-protein diet:
1- Consultation with the nutritionist and specialist:
A nutritionist must be consulted before taking up
these diets, and a doctor should also be consulted if the person suffers from
diabetes, kidney disease, or other chronic health conditions.
2- Knowledge of protein requirements:
In general, the recommended daily amount of
protein is estimated at 0.8 grams per kilogram of body weight; That is, if the
weight of a person is 64 kilograms, the amount of protein required is 51 grams,
resulting from the multiplication of the weight (64 kilograms) by 0.8, and it
should be noted that the most active people may need a larger amount of protein;
Especially people trying to increase muscle mass.
However, if there is a desire for a protein-high
diet by ordinary people (i.e., non-athletes or bodybuilders), it is
recommended that no more than 2 g of protein per kilogram of body weight be
obtained; If a person weighs 64 kilograms, his or her protein requirement is
approximately 125 grams per day.
It should be noted that these amounts can be
changed if new information is obtained on the degree of safety, risks, and
benefits of following high protein diets after consulting the doctor or health
care provider. In addition, the calories required for each person must be known
if they need to lose weight.
3- Identifying the sources of different proteins and selecting the appropriate one:
People
trying to lose weight must not eat more than 30% of total calories of fat, and
less than 7% of saturated fat, which is difficult or sometimes impossible when
following some high protein diets; This is because most sources of animal
proteins are high in fat, so if you want a high-protein diet, the food needs to be
carefully selected, and some of the sources and content of the protein are
mentioned in grams, and this amount may vary from product to product, and the
amount of protein in any product can be known by reading the label:
A- Milk and milk products:
One cup of milk of different kinds contains 8 grams
of protein.
Half a cup of canned steamed milk contains 9 grams
of protein.
A quarter cup of fat-free dried milk contains 11
grams of protein.
Every 28 grams of solid or semi-solid cheese
contains 7 grams of protein.
A quarter cup of parmesan cheese contains 8 grams
of protein.
Half a cup of shrimp cheese contains 14 grams of
protein.
A single cup of regular or fruit-fed yogurt
contains 8 grams of protein, but it must be noted that flavored dairy may
contain high amounts of sugar.
B- Meat and its alternatives:
Every 85 grams of cooked chicken, turkey, or
poultry contains 24 grams of protein.
Every 85 grams of beef, cooked lamb, or any kind of
red meat contains 21 grams of protein.
Every 85 grams of fresh-cooked fish contains 21
grams of protein.
Half a cup of canned tuna contains 14 grams of
protein.
A single large egg contains 6 grams of protein.
A quarter cup of fat-free egg substitutes contains
5 grams of protein.
One cup of cooked dried beans; Like Spotted beans
or lobia, or white beans contains 15 grams of protein.
C- Seeds and nuts:
Although nuts and seeds are a source of proteins,
they are rich in calories, and attention must be paid to their intake; Examples
include:
Two large tablespoons of almonds, walnuts, cashews,
or sunflower seeds contain 5 grams of protein.
Two large peanuts contain 7 grams of protein.
Two large peanut butter spoons contain 8 grams of
protein.
4- Ensure that carbohydrates are inserted in
appropriate quantities:
Carbohydrate quality is also essential; It is
recommended not to deal with manufactured carbohydrate sources, and to select
sources rich in fiber and nutrients; Like:
Whole grains, fruits, vegetables, and quinoa are
examples of high-protein grains that can be added to the diet, but in moderate
quantities, based on the amount of carbohydrates allowed in the diet.
It should be noted that when a high-protein,
low-carb diet is followed, it is necessary to reduce the amount of carb-rich
foods; These include:
Cereals and starches; Like bread, pasta, rice,
baked, and cereal.
Localities; Like Sugar, maple syrup, honey,
coconut sugar, and others.
Sugary drinks; Like energy drinks, tea, sweet
coffee, and soda.
Highly manufactured foods with carbs; Like: Fries,
pizza, chips, and fried chicken.
Other advice on following the high-protein diet:
The following advice can be difficult to apply by a person without the help of
a nutritionist but must be followed with help of a specialist:
Processing a weekly food plan.
Selection of high-quality protein sources.
Each meal contains at least 25-30 grams of protein.
Recording the quantity and quality of food
consumed.
Get balanced meals.
The diet contains animal and plant protein sources.
Adherence to healthy eating habits; This is to
avoid re-gaining weight once the diet is stopped.
An example of a high-protein diet:
As mentioned earlier, one diet cannot be
spread to everyone, and there are many high-protein diets that vary in
carbohydrates, fats, and proteins, but in the general form of a one-day
high-protein diet, which may be suggested by a nutritionist:
The following diets contain 1604 calories, 103
grams of protein, 32 grams of carbohydrates, 23 grams of dietary fiber, all
daily vitamin and mineral requirements except calcium and vitamin D, and are
considered low in iron:
|
Foods suggested in the meal |
Meal |
|
3 eggs + 1-2 shares of the vegetable, taking into account that the
vegetable is non-starch, or that the amount of starch vegetable - like potatoes. |
Breakfast |
|
A large
salad dish with 170 grams of protein; Like Leaf vegetable salad with chicken. |
Lunch |
|
1 ⁄ 2 cup shrimp cheese (or can be replaced by a handful of nuts or olives),
with medium-sized oatmeal (or can be replaced by a single share of fruit),
two large linen seeds. |
Snack |
|
170 grams of grilled fish or any kind of protein, with two cups of
non-starch vegetables; Like Spinach, broccoli, asparagus. |
Dinner |
Should a high protein system be followed for weight loss?
When starting with low carbohydrate diets in
general, a person may notice a significant reduction in weight, in fact, due to
the loss of water from the body, but as carbohydrate remains absent, the body
starts to burn larger amounts of fat as an energy source, and it must be warned
here that these diets cannot be applied in the long term, and some people may
not be able to, because of the cancellation of many diets.
It should be noted that the appropriate and healthy
diet for weight loss, which continues to have a long-term effect, depends on a
new and long-term life system. Calorie-limited systems that can lead to rapid
weight loss rarely achieve long-term weight loss.
In the end, it can be said that the high protein
diet and little carbohydrates do not include a certain concept, and it can
be appropriate for athletes who want to induce the body to lose weight while
maintaining or increasing muscle mass.
If you need to improve your general health, it is recommended to focus on whole and nutritious foods, reduce the intake of added sugar and manufactured foods, as well as exercise, and reduce stress.