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Proteins come in various forms, from the natural nutrients found in lean meat, eggs or beans to the powders we see in nutrition stores and gyms.
While bodybuilders, gym goers and athletes often use protein powders as pre- or post-workout supplements, and opt for protein bars and shakes as recovery snacks, average people often label these products as rubbish and think of them as “steroids”. Whether you’re a gym rat or a health-conscious person, you probably know that proteins are the building blocks for muscles. Proteins are therefore required for all the bodily functions, for the structure and regulation of all tissues inside the human body, as well as for recovery.
Ideally, the amount of proteins eaten during the day should come from different sources and be split into several servings.
Foods containing proteins have the advantage of being all natural, and most of the times they also provide healthy amounts of fats, carbs, vitamins and minerals.
Meat is usually the main source of protein for non-vegetarian people, but seeds and nuts, quinoa, tempeh, beans, eggs, nut butters, cottage cheese, Greek yogurt, cocoa powder, lentils, spirulina, hemp, bee pollen and soy milk also provide important amounts of these nutrients, so they can replace meat if you’re on a vegetarian diet. Still, keep in mind that meat provides complete protein, while proteins in veggies are incomplete, meaning that they lack one or more amino acids that your body can’t synthesize naturally. Then, foods take longer to prepare, often require planning and some of them can be more expensive than protein supplements. Please note that eating too much protein (protein toxicity) can be just as harmful as not getting enough of this nutrient, an improper intake of protein being linked with nutritional deficiencies, an altered calcium balance and several health issues resulting from these. To sum it up: natural proteins are healthier than protein powders, no doubt here, but only if they’re less processed, if they come from healthy foods (not fast food and junk products) and eaten in the proper amounts so as to avoid nutritional deficiencies and protein toxicity. Unlike natural protein-rich foods, which take longer to prepare, protein powders only require a few seconds to turn into ready to drink shakes. Then, protein powders are more convenient in terms of preparation and storage, and can be easily incorporated in pancakes, yogurts, cheese creams and baked goods, for a higher protein intake. Another positive aspect is that high quality protein supplements – be them whey concentrate or isolate, casein or soy, milk isolate or egg albumin – come without unnecessary fats, so if you’re following a strict diet, it’s easier to control the amount of protein, fats and carbs by taking supplements.
Keep in mind that protein powders are not steroids, they’re simply a refined, processed form of protein, just like vitamin supplements or fish oil supplements. However, protein bars and powders have the disadvantage of being less effective when it comes to stimulating the metabolism. Also, a major drawback of protein powders is that lots of them contain artificial colors and ingredients like aspartame, saccharin or fructose. But then again, for the proper functioning of the human body, it’s recommended to refuel it with a serving of protein every 3 hours. Whether you’re a gym rat or an occasional athlete, an individual with no interest in putting on more muscle mass or one who wants to lose weight and put on muscles, you need proteins in your diet on a daily basis.
Although protein powders are a good source of complete protein, they also include some unnecessary ingredients and chemicals.
On the contrary, I advise you to get as much protein as possible from real food, without exceeding your daily needs, and then just supplement the amount with powder, if there are still gaps to be filled.
Crafted by French physician Pierre Dukan ten years ago, Dukan Diet is an incredible weight loss plan which has already benefited more than 5 million French people.

Famous model Gisele Bundchen, singer Jennifer Lopez, Katherine Jenkins, Penelope Cruz, and Kate Middleton have also used the diet plan. High-protein and low calorie diet plan includes plenty of lean protein food items, which keep you full for longer and conquer your cravings. For lean protein, you can have lean or low fat meats, eggs, poultry, turkey, fish, non-fat dairy, and soy products. You are allowed to include only green and leafy vegetables such as asparagus, spinach, cauliflower, green beans, celery etc.
You are also allowed to consume lamb and pork in this phase, which are banished in phase one. This phase will get you into the habit of healthy eating and it will continue for lifetime. The diet plan recommends you to save one Protein Thursday in the stabilization phase. Low calorie and low carb diet will bring spectacular improvement in your blood sugar level, cholesterol level, and blood pressure.
There are abundant delicious recipes in the diet plan, which will keep you satisfied and will keep you from hunger pangs. Though the diet plan can help you in losing weight swifter but experts found some drawbacks and side effects of the diet plan. Too much restricted food items in the diet plan might make your body deficient of essential nutrients.
Shedding weight at such a fast pace is not flattering for your body because your body is more likely to suffer from muscle loss and gallstones. You become susceptible of becoming victim of dry mouth, bad breath, and exhaustion because making your body devoid of carbs is just like snatching the source of energy from your body. While going along with the diet plan, you might also see symptoms of gout but there are many other factors which influence gout.
In the initial phase of the diet plan, you might notice an increase in your cholesterol level. 10I m also trying dukan diet since last 50 days and m very happy to know that m losing weight, but one thing yesterday I took little rice with cauliflower, mushroom curry so I am really worried that I will gain my weight so I need ur advise. A diet that’s poor in proteins is very likely to cause nutritional deficiencies soon and to trigger health issues. Also, they contain no preservatives or artificial sweeteners, so from this point of view, foods are better than protein powders. Surely, vegetables, nuts and seeds are rich in other important micro- and macronutrients, but the fact that they provide incomplete proteins is still a drawback. Another disadvantage of natural proteins is that one has to be more careful when choosing the food combinations, in order to get the proper amount of carbs, proteins and fats.
In liquid form, proteins are absorbed faster and digested easier, and high quality supplements offer complete proteins, so this is a positive aspect of powders and bars. Not to mention it’s a lot easier to track your daily protein intake if you use supplements. They’re extracted from foods and processed in a more convenient form, and for people who want to build muscles fast, supplements might be more efficient than real foods.

So even if foods are digested harder, the body burns more calories while breaking down real food.
None of these is good for the human body in the long run, if taken in high amounts and with regularity, so this could be a good enough argument for avoiding protein powders. These proteins can come from a healthy snack, such as a hard-boiled egg, or a scoop of protein powder. These nutrients are essential for your body’s proper functioning and recovery, as without enough proteins, the body starts breaking down the muscle tissue, which is not desirable. High quality protein powders provide some amounts of carbs as well, so they may be a good solution for those of you with demanding training schedules, who need a quick post-workout snack.
While Gisele and Jennifer used the diet plan to shed their post-pregnancy weights, Kate Middleton used it to bring her in perfect shape before marrying Prince William, Duke of Cambridge.
Ample water intake and consumption of oat bran have been emphasized in the diet plan because protein rich food items might cause constipation in you.
In this phase, you can have unlimited lean protein, low-sugar fruits such as watermelon, apples, cantaloupes, vegetables, hard cheese, two slices of whole-grain bread, and some other starchy foods such as rice, pasta etc. In this phase, you can relish one celebration day in a week, which allows you to consume anything you desire to. Protein is inevitably vital for your body but having only protein in diet is not a healthy choice. When you lose weight very swiftly, apart from losing fat and water, your body also tend to lose muscle mass, which is unrecoverable loss for your body. However, some people don’t get enough proteins from their diet, and for these people, supplements could be a good option. However, eating every 3 hours may not sound like a good idea for all of us, so this is one of the reasons some people prefer protein powders over real food proteins. However, this doesn’t mean you need to fill your kitchen cabinet with protein powder containers, or to completely replace natural proteins with supplements.
Vegans can have seitan, tofu, onions, vinegar, mustard, and spices such as pepper, basil, and oregano. Since this phase comes mid-way between weight loss and maintenance phase, you will learn how to deter the process of weight gain.
You shall have 3 tablespoons of oats bran, unlimited protein, and thirty minutes of brisk walk in this phase.
This phase will last for around ten days and you shall melt seven to ten pounds in five days.
Though there will be no weight loss in this phase but you will learn how to successfully go along with lost weight.

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