Are high-protein diets too Good to Be True?
It might sound too good to be true to lose weight while eating steak, burgers, cheese, and bacon… The truth is, high-protein, low-carb plans like Atkins and the Zone can work, but you should consider the risks and rewards before you decide to try one.
- How Do High-Protein Diets Work?
In the first few days or weeks of cutting out carbs you may notice severe weight loss, but this is water loss. But after this, when the body has no extra carbs to burn, it starts using fat as fuel. After about 3 weeks of no carbs, your body gets into a state called “ketosis” where it uses fat as its primary source of fuel. Ketosis will make you feel less hungry, but unfortunately also cause headaches, nausea, and irritability.
- Get the Right Amount Of Protein
Most people get 12%-18% of their calories from protein. For a high-protein diet, that number can go up to 50% of your daily calories.
- How to Start a High-Protein Diet
Be picky. Choosing the right plan is very important, as some of them can be a bit extreme. Ideally you do not want to follow a plan that completely eliminates carbs, as this may do more harm than good in the long run. The right plan will also differ from one person to the next as other lifestyle factors like exercise, work, and health conditions need to be considered. It is best to consult your doctor or dietitian to find the right plan for you.
- Go for Lean Beef
You will have to far to find a better, cleaner source of protein than a nice juicy steak. It is important to go for a lean cut like a top round steak, just to make sure you don’t overdo it on the fat.
- How to Pick Your Poultry
When you are going for the chicken option, choose the light meat instead of the dark meat, and remember to remove the skin. Chicken skin is packed with saturated fat.
- Fats From Fish
Fish is always a great, healthy option. Here you want to go for the fatty option, as fish like salmon and tuna are loaded with omega-3 fatty acids, which are great for your heart-health and overall well-being.
- Eggs: The Low-Cost Protein
Eggs are a great source of protein, and aren’t very expensive. The best way is to only eat the egg white, as the yolk does contain quite a bit of cholesterol and not as much protein.
- Try Some Soy
A lot of meat-lovers will shoot down soy without giving it a second thought. But the truth is that soy is an excellent source of protein. Try some tofu, soy burgers, and a wide variety of other soy-based meat alternatives to get your daily dose of protein.
- Stock-Up on Beans
Beans contain a good amount of protein, but are also filled with fiber. This can help keep you feeling full for longer, and also help lower your cholesterol levels.
- Low-Fat Dairy For Calcium
Dairy like milk, cheese, and yogurt are good for protein as well as calcium. The calcium helps keep your bones and teeth healthy, as well as promoting heart-health.
- Whole Grains For Fiber
Most high-protein diets will limit grains, so it is important to make sure that the grains you do eat are helping instead of hurting. Whole grains are a great source of fiber, which can help keep you regular, manage your cholesterol levels, and promote weight-loss. Make sure there are no added sugar or fat in the whole grain products you choose by carefully reading the label.
- Pros and Cons of High-Protein Diets
On the plus-side, you can successfully lose weight and build muscle. However, on the down-side, too much fatty foods, even when it is healthy fats, can lead to higher cholesterol and a bigger risk of heart attacks and strokes.
- Include Fruits and Veggies
Although many high-protein diets do not agree with this, it is very important to keep fruits and veggies in your diet. They are filled with nutrients that you do not get in other foods, and the health benefits they bring along far outweigh the negative effects they may be said to have.
A Healthy alternative to a high protein diet is the Manna Diet, which restricts carbohydrates and help to control blood sugar levels, which lead to appetite control and help to stop food cravings. Take the Manna Blood Sugar Support supplement with each meal to help reduce the glycemic index of the meal up to 43%.