Protein is an essential foundation for the body's systemic function and physical build up. Basically, protein is the main component of animal cells, which clearly defines protein as an important factor in body system functions. 

High protein dietary plan is greatly encouraged for those who want to burn fats but gain more mass as well. High protein diet plans are pretty popular for body builders and people who would like to enhance muscle built for a more tones body shape.

Although there are also several reasons why people tend to resort to full protein diet plans, the majority of them are just trying to boost their image. Perhaps, tired of the flab and wanting to gain more muscles and sculptured body shape. 

High protein diet plans are also indicated for people who have decreased tissue restoration capability. High protein diet plans are not just eating a lot of meat, which are rich in protein, daily. In fact, there are many ways to attain full protein meals without the consumption of too much meat at all.

Whey is one of the most helpful factors in full protein diet plans. Whey protein is derived from dairy products, which are eventually filtered and processed to eliminate fats and retain protein content. 

High Protein, Low Carb Diet Plan - The Lowdown

Eating excessive meat is not advisable for full protein dietary plan, meat are rich in saturated fats which is pretty harmful to the body. Saturated fats are the main culprit for most cardiovascular diseases.

 To prevent this while promoting a high protein dietary plan, the use, and consumption of other protein substitute like Whey is very helpful and effective.

Protein replacement from plant sources such as soy is pretty popular. Aside from containing a lot of protein, it has zero fats, which a great way to feed your muscles and tissues while getting rid of the fat.

 High protein diet plans are done in many methods, some would include protein shakes, high-protein meals and other essential supplements to sustain the lacking substances from the full protein dietary plan. Meat is pretty much discouraged from full protein diet, not only it has greater fat content, but it also takes longer digestion which results in slower absorption.

The main essential fact about full protein dietary plan is to incorporate it with workouts. The reason behind the selection of protein substitute is that they are easily digested and absorbed by the body. As a result, the protein is instantly used during workouts. 

Meat protein will take slower to be processed and absorbed,, so it may be too late to be used as a fuel for muscles during workout. High protein diet plans are usually complimented with a serious and expert-guided workout to attain the great outcome.

A high-protein diet plan will assist a person to lose a lot of weight in a relatively short time because it gets rid of many carbohydrates from the diet, and enables the body to dispose of excess body fluids.

The reason protein is a great weight loss tool is because it has equal calories to carbohydrates but takes longer to break down, so it keeps you fuller longer, but our bodies need variety. 

While a high-protein diet is essential for weight loss, cutting out carbohydrates, vegetables, fruits, and so on, from your diet amounts to limiting the number of vitamins, minerals, and other nutrients that you will need to remain healthy.

Fat Burning Foods for Increased Metabolism

I would therefore suggest you replace about half your calories with carbohydrates, fruits, vegetables, and low-fat dairy. A daily vitamin supplement will also assist you lose weight too.

While a high-protein diet aids weight loss, remember that any diet that does not advocate a healthy, well-rounded diet is not good for your overall health.

For instance,high-protein diets usually contain high levels of fat, and are not good for your liver and kidneys because they have to work harder to process all the extra fat and protein. So be very cautious with these diets, and don't try them for long periods of time. I would say 4 weeks, most.

What are the side effects of a high-protein diet?

If you eat only protein foods, especially animal protein foods, then you'll start to smell like a carnivore; the body will accumulate ketones and thus the bad smell. To avoid this, drink lots of water—more than normal, so you will dilute and flush out the ketones.

If your high-protein foods are animal foods, they are often also high in animal fats. Animal fats are mostly saturated fats and cholesterol, and they are known to raise blood fat levels and increase the risk of heart disease, and certain types of cancer.

If you eat lots of protein but fewer carbohydrates and do not have a moderate level of exercise, you will have less lean body mass.

 You need to force your body to burn the deposits of fat, through exercise, and not the protein foods as fuel; hence the loss of muscle tissue—and you will agree that this is not the object of weight-reduction diets.

The fruits and vegetables are our main source of antioxidant vitamins such as beta-carotene, vitamin C, protective bioflavonoids, and certain minerals; cutting them out exposes you to the risk of developing a whole range of deficiency diseases;

By cutting out the fruits and vegetables you also cut out the main source of dietary fiber; this will cause severe constipation, diverticulitis, irritable bowel syndrome, and may even make you more susceptible to bowel cancer.

Please note that most of the diet books that advocate such diets always warn that you should only use the diet for one, or a maximum of two weeks, at a time.

The low-fiber high-protein diet is the opposite of the high-carb, low-fat diet, which was the previous diet plan for those trying to lose weight. High-protein diets recommend getting at least 30 to 40 percent of your calories from protein. Foods high in carbs and fiber, such as entire grains are limited in this type of diet.

The idea of the low-fiber high-protein diet is to reduce the number of calories you consume from fiber and carbohydrates, so your body is forced to burn fat. These diets are popular with body builders and people who want to gain muscle mass and lose weight. 

For a while doctors were worried that these diets had serious side effects for the health, but they are not as dangerous as they were once feared to be since many people have a hard time following the diet strictly and tend to modify it a bit.

The Downside of a Low-Fiber High-Protein Diet

The problem with a low-fiber high-protein diet is that it too little carbohydrates and fiber are consumed. Carbohydrates and fiber are critical to good health. This diet may help you lose weight fast, but it is not balanced. 

By consuming so much meat and less whole grains and vegetables, you will also have issues getting a sufficient amount of essential vitamins and minerals. The lack of sugar may also have you feeling antsy.

Actually, we're talking about including healthy portions of lean protein in every meal and snack that includes a healthy portion of carbohydrates and essential fats to make the perfect diet plan. It's significant to eat a complete, lean protein with every meal. 

Though research shows that a higher protein diet is completely safe in healthy individuals and contributes to a healthier body, it is very difficult to get adequate amounts with the three typical meals of the day. 

To eat lean protein meals at just breakfast, lunch, and dinner is usually not enough. You may have to include a protein with your snack meals too. Besides, eating protein with all meals, including snacks, eliminates the unbalanced diet.

Wondering why protein is so good for the body?

Well, there are many reasons, but these are a few of the healthiest benefits and even maximize fat loss:

Protein is thermogenic and can lead to a higher metabolic rate. It requires 25 to 30 percent of energy for metabolic processing (i.e., digestion, absorption, and assimilation) which is much higher than carbohydrates at 6 to 8 percent and fat at 2 to 3 percent. This means higher fat loss during dieting and less fat gain while overeating.

Protein increases glucagon which is a hormone that fights the effects of insulin. Additionally, it helps decrease the making and storing of fat in adipose and liver cells. This also means higher fat loss during dieting and less fat gain while overeating.

Protein increases IGF-1 which is an anabolic hormone that increases muscle growth. Higher IGF-1 spares muscle while dieting and increases muscle mass while overfeeding.

How Free Meal Plans for Weight Loss Can Help You

By increasing protein while decreasing carbohydrates, LDL cholesterol and triglycerides (the bad fats) are lowered while HDL (the good fats) are increased.

I'm not sure what lean protein sources to include?

Well, look no further. These are the cleanest, or healthiest, protein sources available, so try to include them in your menus:

Meats such as lean beef, skinless chicken breast, white turkey, bison, venison, and pork tenderloin.

Fish such as salmon, tuna, cod, and mackerel.

Egg whites.

Low-fat dairy such as cottage cheese, Greek yogurt, Feta cheese, Parmesan cheese, or string cheese.

Non-animal sources such as tofu, tempeh, soy burgers, soy jerky, soy sausage, or seitan.

When you are on the go and don't have time to prepare a meal, you may want to even try a milk protein supplement such as whey, casein, or milk protein blends.

How much protein should you eat?

While not everyone likes to count calories and macronutrients, an easy method to figure your protein serving size would be to use the “eyeball” method. A serving size of protein for a woman is usually between 20 and 30 grams, or the size of the palm of her hand. For men, a serving size would be 40 to 60 grams or two palms.

 Each serving of protein should be complimented with a serving of complex carbohydrates such as dark green leafy or colorful vegetables or metabolic boosting fruits. 

Metabolic boosting fruits may include apples, pears, grapefruits, or berries. Whole grains may compliment a couple of protein servings per day, which may include oatmeal, brown or wild rice, or sweet potatoes.

Also include a serving of essential fats with your protein: olive oil, flax seed, avocados, olives, walnuts, and almonds. The perfect diet plan combines all the healthy choices of protein, carbohydrates, and essential fats. 

Have a problem with fatigue? What about losing weight? Has it been difficult? Then eat lean protein meals throughout the day and see your energy skyrocket! 

More so, watch the scale go down, and your clothes get baggy. Make sure you eat lean protein with all of your meals and discard the unbalanced diet. With balanced meals, you will be healthier, perform better, and even look better. Balanced meals are the perfect diet plan.

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