What is Considered a High Protein Diet?

High protein diet aims at reducing the weight of interested individuals. It is whereby 20% or more of the total calories consumed by a person in a day are obtained from protein. It typically includes large quantities of proteins, while carbohydrates are kept at a minimum. Moreover, this article will explain things you need to know about a high protein diet.

Examples of high protein foods to incorporate into the diet

White eggs, almonds,  oats, chicken breast, cottage cheese, milk, Greek yogurt, broccoli, spinach, asparagus, fatty fish, and seafood. Vegetarians can also adopt this diet. They can use plant proteins, for example, soy-based foods, seeds, nuts, olive oil, and coconut oil.

Sample menu of a  high protein diet

Breakfast: oatmeal and one cup plain Greek yogurt with a quarter cup chopped pecans

Lunch: 114 grams canned salmon, mixed vegetables, olive oil and vinegar, apple

Dinner: meatballs with sauce, spaghetti squash, raspberries

Advantages of a high protein diet

• It helps in weight loss by adding the calories the body burns, although this is short-term.
• Hastens the process of wound healing
• It is essential for the production of hormones in the body
• It is essential in the transportation and storage of important molecules in the body

Disadvantages of a high protein diet

 A high amount of protein in the body causes kidney damage,  bad breath, increased risk of cancers and heart diseases, constipation, and diarrhea.

Things to consider before adopting a high protein diet

• Do not completely stop consuming carbohydrates as this is equivalent to a lack of balance in the body
• The type of meat incorporated into the diet matters.
• Find a diet that works for yourself.
• Do not overdo with the protein as your body only needs a certain amount
• Keep eating the fruits as they are healthy
• The proteins should be evenly distributed throughout the day.

 Types of high protein diets

These are:

The Atkins diet

Atkins diet was created by Dr. Robert Atkins, who was an American cardiologist, in the 1970s. Furthermore, he believed weight gain is caused by the consumption of refined carbs. Atkins diet limits carbohydrate intake and promotes the intake of more proteins and fats. Additionally, it aims to weight loss and control insulin levels by reducing the number of carbohydrates ingested. Moreover, the diet has four core principles. These principles are weight loss, maintenance of weight loss, good health, and disease prevention by laying down a good foundation.

Here are the four phases or  stages of the Atkins diet

Induction

Induction is the first phase. Here, a person consumes less than 20 grams of carbohydrates per day. The source of these carbohydrates is mainly vegetables. In addition, the Dieter eats foods rich in fats and high protein foods.

Balancing

Balancing is the ongoing weight-loss stage. This phase determines the number of carbohydrates a dieter’s body requires while still losing weight. The Dieter gradually introduces foods rich in fiber and nutrient-dense foods as additional sources of carbohydrates.

Premaintenance or fine-tuning

During this phase, the carbohydrate intake is increased by 10 grams every subsequent week until the desired weight is attained. Once the desired weight has been attained, the phase continues for another month.

Lifetime maintenance

Dieter can increase the varieties of carbohydrates to take while closely monitoring their weight. Here is an example of the Atkins diet:

• Breakfast: bacon and eggs
• Lunch: Chicken salad (use olive oil) and a handful of nuts
• Dinner: Ground beef stir fry with vegetables

Advantages of the Atkins diet

It helps in weight loss,  maintenance of weight, prevents diseases such as high blood pressure, diabetes, and cardiovascular diseases.

Disadvantages of the Atkins diet

Atkins diet causes headaches, dizziness, nausea, fatigue, general body weakness, constipation, and bad breath.

 The Keto diet

Keto is the abbreviation for a ketogenic diet. It advocates for moderate protein, high fat, and low carbohydrate. This diet limits carbohydrate ingestion and replaces it with fats, such as meat, fish, eggs, nuts, and healthy oils. It involves a drastic reduction of carbohydrates consumed, which puts the body in a state known as ketosis. Ketosis means a metabolic state of the body whereby fats are used instead of using carbohydrates for fuel.

 There are four versions of the keto diet. These are the standard ketogenic diet, cyclical ketogenic diet, targeted ketogenic diet, and high protein ketogenic diet. Moreover,  intensive research has approved the standard ketogenic diet and the high protein ketogenic diet. Toachieve ketosis, you have to practice intermittent fasting and moderate protein intake since it slows down the transition into ketosis.

How do you tell that you have achieved ketosis?

You will experience frequent urination, increased thirst,  dry mouth, decreased hunger, and decreased appetite. Tests on an individual’s blood, breath, and urine are also used to determine whether or not one has entered ketosis. It is done by measuring the number of ketones present in one’s body.

Advantages of the Ketogenic diet

It reduces the blood sugar levels in an individual’s body and helps weight loss. It also  improves insulin sensitivity and reduces its levels in the body

Disadvantages of the keto diet

You may suffer from kidney stones, have extra fats in the liver, nutritional (micronutrient) deficiencies, and low protein in your blood.

Risks associated with the keto diet

The symptoms of the keto diet are diarrhea, constipation, vomiting, poor energy and mental functioning, insomnia, nausea, digestive discomfort, and reduced performance during exercises.

To minimize these risks, a dieter should take low quantities of carbohydrates for a few weeks to make the body get accustomed to burning more fats.

The difference between the Atkins diet and the Keto diet is that in the Atkins diet, the amount of carbohydrates consumed is increased as one progresses in the phases of the diet. In the keto diet, carbohydrates are consistently kept at a minimum.

Conclusion

Before starting a high protein diet, it is important to take measures. First of all, calculate your individual daily protein needs based on your body weight. Secondly, draft a meal plan, eat high-quality protein, have a balanced diet with all nutrients, and keep a food diary track. Additionally, ensure you have 30 grams of protein in every meal you take and supplement plant proteins with animal proteins. Lastly, the high protein diet should be adopted under a qualified doctor’s prescription.