If you are seeking to lose weight through exercise and protein-packed foods, there are a bunch of things you need to keep in mind before setting off on the journey. For starters, if you suffer from kidney disease, it would be best to consult a doctor before starting a high-protein diet.
For, research indicates that people with kidney impairment could start losing kidney function more rapidly if they eat excessive amounts of protein, especially those coming from animals. It is also good to understand the optimal levels of protein that one should consume.
The portion of total calories derived from protein tells us whether our diet is a high-protein one or otherwise. A typical diet consist of between 10 to 15 percent of calories a day coming from protein while in the case of a high protein diet, this number shoots up to between 30 and 50 percent.
So, what does a high-protein diet do? For starters, it helps curb your appetite and modifies the metabolism. A severe restriction on carbohydrates causes the body to burn its own fat - a condition called ketosis. This results in weight loss but could also cause headaches, irritability, nausea and palpitations, besides trouble with the kidneys.
What constitutes a high-protein diet?
- The most nutritious plans will be low on fat and moderate in carbohydrates. A juicy steak with a lean cut of meat is a good start to such a diet. In addition, you could go for chicken and poultry which is high on protein. In fact, if you enjoy white meat, there will be less of fat content going in than in the case of dark meat. Removing the skin of the meat reduces the fat content some more.
- Taking fish is a healthy way to increase proteins and it is always low on fat. Some like salmon that are high on fact are still better than red meat as fish fat is of the healthy variety known as omega-3 fatty acid. Another high protein diet is the egg, which is prescribed by the American Heart Association as a must for a healthy heart.
- For the vegans out there, a high protein diet can be had from soy products like tofu and burgers. Taking 25 grams of protein daily actually brings down cholesterol levels and protects the heart. Beans too pack quite a protein punch besides providing the body with necessary fiber to cut cholesterol levels.
- In addition, you could go for milk, cheese and yogurt for a protein rich diet, though ensure that the dairy products are low on fat. These products also provide the body with essential calcium. Keeping fruits and vegetables as a must-have in the diet is critical for digestion as they provide antioxidants that aren't found in most other food types.