For example, eating a meal of lean chicken and fresh green vegetables with only a small portion of carbohydrates such as potatoes, rice, pasta or bread, will have fewer calories but will probably keep your hunger satisfied for longer. These figures are only intended as a guide and a more accurate calculator that takes into account height, age, gender and level of activity can be found here; just key in your details and it will tell you your recommended protein intake in grams! If you are trying to lose weight, you will want to know whether following this type of diet is safe. Following a very low carbohydrate diet can cause digestive problems because of insufficient fiber in the diet to ‘keep things moving’ so to speak! A good rule is to see your Doctor before you try any sort of weight loss plan to get a health check first.
One of the key things about successfully losing weight on a high protein diet plan is when you consume your protein.
Remember that many protein sources such as hard cheeses and red meats are also very high in fat.
It is important to get a complete and balanced amino acid profile in the proteins you eat so Vegetarians and Vegans need to eat proteins from a mixture of vegetable sources throughout the day in order to achieve this.
The Dukan diet involves eating a large amount of lean protein with just some oat bran and water at the start and working through stages until a level is reached where a normal diet can be followed on six days a week and reverting to the high protein diet on the seventh. Many nutritionists now agree that the safest way to proceed with any type of high protein diet is to follow a plan like the Zone diet which is a high protein diet, low fat diet with moderate amounts carbohydrate.
The real trick is to follow an eating plan that is sustainable and that you can fit comfortably into your daily life.
Cut down on processed, refined carbohydrates such as white flour, pasta, rice and potatoes and opt instead, for the wholegrain, unrefined versions.
Consider boosting your protein intake with a high-quality protein powder supplement containing all the essential amino acids. Following the above steps will ensure that you get a nutritionally balanced diet containing sufficient nutrients from all the major food groups.
Adding in exercise to this type of diet will be even more beneficial, raising your metabolism further and turning your body into a much more efficient calorie-burner! This means that eating a meal containing higher than normal levels of protein will keep you feeling fuller for longer. It is this feeling of satiety that helps keep those cravings at bay and makes it easier to resist those diet-killing forays to the fridge or the cookie jar! Following a high protein diet of this type is generally safe for most people unless they have a pre-existing medical condition. Constipation could be the least of your worries if you do not take in sufficient carbohydrate for your body’s needs though.
If you consume large quantities of red meat or dairy products, the high fat content can increase cholesterol levels and your risk of cardiovascular disease. This is where nutritionally controlled protein powder supplements can be a big help because everything nutritionally balanced for you and you can get all the information you need from the side of the pack!
Whey protein isolate is about the best you can get and if you are vegetarian, soy protein isolate is an excellent choice.
The Atkins Diet is possibly the most famous, a high protein, low carbohydrate diet that had many converts but it was not without its problems. The diet includes lean proteins, plenty of vegetables, two fruits per day and not more than two helpings of grains that should be whole grains. You need to feel fit and full of energy and not hungry in order to stick to any diet regime!
Adding a protein supplement will enable you to boost your protein intake without taking in too many extra calories and it will help you to do it in a way that is quick, convenient and sustainable. This means that the more muscle you have, the more calories your body will burn even when you are sitting on the sofa or laying in your bed!
However, it is important to understand that if you drastically cut down on your carbohydrate intake, it can have serious health implications if you follow the diet for more than about six months or so. Starving yourself of carbohydrates robs your body of vital nutrients and antioxidants that boost immunity and protect against certain cancers.
Donald Layman from the University of Illinois advise that you should eat at least 30 grams of your daily protein intake at breakfast.
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