Looking to shed those extra pounds? The most common health advice you would probably receive is cut the carbohydrates and bring in the protein to your diet. Carbohydrates energize you but also add on to those extra pounds of body weight. Protein, on the other hand, is the building block for the muscles, skin, and various organs of your body. A high-protein diet is a foundation for good health. It also helps in lowering blood pressure and controlling diabetes, and other health disorders.
The recommended intake of protein on a daily basis is 56 grams for men and 46 grams for women. Dieticians and health and fitness experts recommend higher protein intake than the recommended daily intake for optimum functioning of the body.
Benefits of a High-protein Diet
Following a diet high in proteinhas numerous health advantages. A high-protein diet, as opposed to a carbohydrate-rich diet, replaces calories with energy. Atkins is a popular protein rich diet regimen that gets the bulk of calories from protein. Here are the top benefits of following a high-protein diet plan:
- Easy to Follow
A protein diet is relatively easy to follow and does not burn a hole in your wallet.
- Satiates Your Hunger
A heavy protein meal not only satisfies your hunger but also makes you feel full for a longer time.
- Enables Weight Loss
Those looking to lose weight on a short-term will find it easier to do so with a high protein diet plan.
- Faster cell repair: A diet rich in protein facilitates faster cell damage repair. So if you are looking for luscious hair, glowing skin, and strong bones then go for a protein diet.
- Energy booster: A protein rich diet is an energy booster.
- Organ health: A protein rich diet is good for your heart and also reduces the risk of developing arthritis and cancer.
Every diet plan has its advantages and disadvantages, so one must evaluate all the possible outcomes of the diet before following it. Also, too much of any type of diet consumed on a long-term basis can have adverse health implications. So, before you choose to adopt a diet plan which is high and rich in protein, consider all the pros and cons.
15 best high-protein foods
A high-protein diet furnishes the necessary energy for the optimum functioning of your body. Here is a list of 15 best high protein foods to include in your diet plan:
- Whole Eggs
Eggs are the healthiest and most nutritious food available. They provide vitamins, minerals, healthy fats, and anti-oxidants that promote good health.
- High-protein Nuts
Almonds are a rich source of protein. Other nuts rich in protein include pistachio and cashews.
Oats are packed with numerous health benefits. They are rich in proteins, fibers, and vitamins.
- Cottage Cheese
This is a type of cheese that is low in fat and high in proteins. A cup of cottage cheese contains as much as 27 grams of protein.
- Greek Yogurt
This is a yogurt that is strained and very thick. Apart from tasting really good, it is packed with nutrients. Non-fat yogurt contains protein at 48% of calories. Kefir is also similar to yogurt and is rich in proteins.
It is an excellent protein source that is also rich in calcium, phosphorus and vitamin B2.
One cup of chopped broccoli contains 3 grams of protein. This vegetable is low in calories and is rich in bioactive nutrients.
- Lean Beef
Lean beef is a rich source of protein. It is also rich in vitamin B12 and iron.
This is a popular fish that is an excellent source of protein. One cup of tuna provides 39 grams of protein.
- Whey Protein Supplements
Protein supplements are useful for those who do not find time to plan and follow a protein rich diet. Choose a brand that is reliable and safe.
Legumes or lentils are plant-based protein sources. Vegans and vegetarians can derive a chunk of their protein supply from lentils.
This is considered a super food with numerous health benefits. One cup of cooked quinoa contains around 8 grams of protein.
- Pumpkin Seeds
These seeds contain proteins, nutrients, and minerals that are essential for good health.
This seafood is low in calories but high in proteins, omega-3 fatty acids, and Vitamin B12.
Peanuts are packed with proteins. An ounce of peanuts contain 7 grams of protein.
A healthy diet plan is dominated by protein-rich foods simply because proteins are the building blocks of our body. A high protein diet ensures optimal functioning and faster cell restoration. Health experts recommend a dietrich in protein for those looking to shed the extra pounds, yet stay healthy and fit.