There are high-protein, low-carb diets that can help you lose weight. Protein is a nutrient your body needs for optimal functioning. You should consume 0.8 grams of protein per body weight kg.
While one particular diet can not benefit everyone, a high-protein diet has worked for many people. It has health benefits along with aiding in weight loss. In this blog, we’ll go over high-protein diets in detail.
Before you start any diet, make sure you’re taking your lifestyle into consideration. You can’t achieve desired results without a healthy lifestyle. Always consult your doctor or dietician first. For affordable fitness classes in NYC and other helpful tips, visit FitEngine.
What is A High Protein Diet?
Protein is a nutrient that is essential for your health. It helps with cell repair and maintenance, hormones, and enzymes. When you start consuming fewer carbohydrates and more protein, it will boost your energy levels, help with weight loss, and enhance your athletic performance.
High-protein diets also help decrease your hunger and increase satiety. They also boost basal metabolic rate and retain muscle mass. Please remember that not every diet will work for you. You can try it for yourself, but there’s not a 100% guarantee.
Why Is Protein Important?
Along with fat and carbs, protein is also a macronutrient. It has the following roles for your body’s health.
- Cell Repair and Maintenance: Your skin, hair, bones, and muscles all have protein. All the cells need continuous protein repair, maintenance, and replacement.
- Hormones: Protein also acts as a chemical messenger and allows your body’s organs and cells to communicate with and send messages to each other.
- Enzymes: If you know about enzymes, you know that most of them are proteins. They drive the chemical reactions taking place inside your body.
- Storage and Transportation: Protein is also essential for storing and transporting important molecules like hemoglobin wherever they are needed.
How Much Protein is Needed?
Men need around 60 grams of protein per day and women need at least 50 grams. When you start a high-protein diet, your protein intake will be much more than this. You can start with foods containing extra protein like nuts, beans, meat, eggs, cheese, seafood, or even vegetarian items like soy. You might not be consuming too many carbs like grains, cereals, fruits, or veggies.
How Do High-Protein Diets Work?
High-protein diets usually involve less carbohydrate intake. When you cut out carbs, you start to lose weight instantly. This is because your body loses water and starts burning body fat for more fuel. Your body might enter ketosis, where you barely feel hungry and easily lose weight. It can give you temporary headaches and cause sleeping problems, bad breath, nausea, and irritability.
Benefits of a High-Protein Diet
Let’s take a look at some of the benefits of this diet.
- You will feel full for longer when you start including more protein in your daily snacks and meals. These snacks or meals will fully satisfy you, so you won’t need portion control.
- Protein also helps build more muscles and maintain mass. When you have a stronger body, you can easily perform your daily activities and burn calories even when resting.
- A high-protein diet will have you eating healthy foods. When you have to plan an entire meal around proteins, you won’t have any less healthy options. Having different types of protein will improve your palate and diet. For example, you can eat tuna and benefit from its proteins and fat.
- Protein might also help you out with weight loss. You can maintain your weight as well. High-protein diets are great for building and preserving muscle mass, boosting metabolism, and increasing satiety.
- This diet will also boost your calorie-burning rate. When consuming protein, your body works hard to chew the food and digest it. This thermic effect helps you burn more calories.
Starting a High-Protein Diet
If you choose a high-protein diet to lose weight, you must choose your dairy and lean meats. Make sure you choose a diet program with vegetables, so your fiber intake isn’t compromised. Vegetables also provide other essential nutrients.
For lean proteins and some carbs, you can ask your dietician to choose the right diet for you. Beef steaks are always a great option. Eating poultry or chicken can help you avoid weight gain. Pork also offers proteins without fat.
Fish is a great option for low-fat and high-protein. Tuna and salmon are great choices, and they’re also good for your heart’s health. Eggs are the most affordable and one of the best sources of protein.
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