Do you know the amazing benefits of a high protein diet?
You will be unaware of these surprising high protein diet benefits
Let us tell you the wonderful benefits of a high protein diet, after that, you will know why you should consume a high protein diet…
A nutrient-rich diet is needed for better growth of the body. For this reason, doctors also recommend taking a balanced diet to keep the body fit and healthy. But do you know that each nutrient has different importance and protein among all nutrients is considered more important for the growth and strength of our body? This is the reason why in this article of Myhealthonly, we are talking about a high protein diet in detail. So that the benefits of a high protein diet and high protein foods can be easily understood.
Let’s begin the article
So let us first understand the importance of protein for the body in this article.
How high protein is beneficial for the body – How Do High-Protein Diets Work For Overall Body Health?
Protein is present in every cell of our body. It is mainly considered essential for building bones, muscles, skin and maintaining them healthy. In such a situation, every person is advised to take protein-rich foods. At the same time, the required amount of protein may vary for each person according to age and body weight. In this case, adults need 0.8 grams of protein per kg, adolescents 1.0 grams of protein per kg, and children 1.5 grams of protein per kg according to body weight. On this basis, it can be assumed that high protein is very important along with being beneficial for the body.
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After the role of high protein, we are now talking about a high protein diet plan.
High Protein Diet – Diet Plan with High Protein Food
Here we are giving a sample of high protein foods diet, through which it can help to understand how high protein foods can be included in the diet.
|Time||What to eat|
|As soon as getting up in the morning||Two mushroom parathas, one teaspoon tomato sauce, two scrambled eggs or four idlis half-cup sambar, one teaspoon tomato sauce, two egg white chunks, or a chicken sandwich prepared with four pieces of bread and one cup of milk without cream.|
|Breakfast||With a cup of roasted vegetables, a bowl of curd or a cup of banana and almond shake, or a cup of a boiled gram.|
|Brunch||A handful of nuts such as peanuts, cashews, almonds, or a bowl of fruit salad.|
|Lunch||One cup of rice, three chapatis, one bowl of fish masala or one cup of rice, soya curry, half bowl of ladyfinger vegetable, half bowl low-fat curd or half cup chicken curry, half cup spinach vegetable, half bowl low-fat yogurt, and A bowl of rice.|
|Evening snack||A glass of milk, some nuts or a bowl of fruit salad, and brown rice, and a cup of light tea with yogurt or peanuts.|
|Dinner||Three chapatis and half cup mix veg curry or half cup bean vegetable and one cup upma or three chapatis and ladyfinger vegetable.|
Note: The High Protein Foods diet chart above is only a sample. Potential changes can be made depending on the person’s body weight, height, and age, as well as health conditions. Therefore, before using it, please consult a doctor.
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Here we will now try to understand the benefits of high protein diet.
Marvelous Health Benefits of High Protein Diet For Body
Here we are going to tell you the advantages of high protein foods in sequence. So that its usefulness for the body can be better understood.
- Strengthen muscles
In general, everyone must have heard that if you want good muscles, it is very important to include protein-rich foods in the diet. At the same time, gym-goers also consume protein shake in the diet for strong muscles. This has also been considered in a research-based on a protein diet. This research published on the website of NCBI (National Center for Biotechnology Information) suggests that a protein-rich diet can work to strengthen muscles. At the same time, it can also help to promote physical functionality.
- Strengthen bones
Along with muscle, high protein can also be beneficial in strengthening bones. This is directly evident from research. Research suggests that high protein may play an important role in maintaining bone health. Indeed, it increases the absorption of calcium in the intestines and lowers the parathyroid hormone (a hormone made by the parathyroid glands). Excess of parathyroid hormone can cause high blood calcium levels and low phosphorus levels. This can cause damage to the tissue of the bones. In addition, protein improves muscle strength and stamina. In such a situation all these factors can prove to be helpful in maintaining the health of bones.
- Aids in healing wounds
High protein intake can also be helpful in increasing the healing process. This is evident from research published on NCBI related to wound healing. Research suggests that a balanced diet and good nutrition are required for wound healing. Poor nutrition can reduce wound healing capacity, as well as wound healing, can be prolonged. At the same time, due to lack of protein, there is a decrease in the formation of collagen (a type of protein) and decreases the condition of quick healing of the wound. Because of this, it can take time to heal. Given this fact, a high protein diet can be considered helpful in healing wounds.
- Useful for mental health
Due to a long-term lack of protein in the body, the brain can be affected badly. It may disrupt the functioning of the brain. This has been clearly accepted in research published on the NCBI website. Research has suggested that protein deficiencies may increase the risk of Alzheimer’s problems (mental disorders) in old age. At the same time, replenishing the appropriate amount of protein can help reduce the risk of this problem. May also promote brain function. In such a situation, it would not be wrong to say that a high protein diet can help in improving mental performance by improving mood.
- Helpful in weight control
Protein can prove to be a boon for people suffering from obesity. Research says that a protein-rich diet may be a better option to lose weight. Actually, a high protein diet takes longer to digest than normal foods. Because of this, the stomach feels full for a long time and the appetite seems to be reduced. Apart from this it also helps in providing enough energy for the body to work. On this basis, it can be assumed that a high protein diet can prove to be effective as a way to control weight.
- Improve the immune system
A good amount of protein in food can also be helpful in improving the immune system. This is confirmed through scientific studies. Research related to protein suggests that along with blood cells, protein also plays an important role in the immune system. Actually, protein helps in making antibodies (a form of protein fighting against harmful bacteria and viruses) in the body. In this way, it can also be considered helpful in improving the immunity of the body.
In the next part of the article, we will learn about the foods to be included in high protein foods.
What to eat and not to eat high protein foods – Foods to include and exclude In High Protein diet
Here we are talking about some foods that can be included in a high protein diet. Also here we will also know about high protein foods, which are not recommended to be included in a high protein diet.
Some of the foods that can be included in a high protein diet are:
- Fish or poultry meat
- Large egg
- Cooked beans or lentils
- Low-fat dairy is also a good source of protein.
- Whole grains
- Pinto Beans, Black Beans, Kidney Beans, Lentils, Split Peas, and Garbanzo Beans.
- Almonds, hazelnuts, peanuts, peanut butter, sunflower seeds, or walnuts.
- Tempeh and other soy protein products
- Low-Fat Dairy Products
Foods that are not included in the High Protein Diet are as follows:
- Prolonged intake of too much fat (red meat) can cause cancer, bone and calcium disorders, liver disorders, and coronary artery disease.
- Those who have a problem with lactose intake should avoid the consumption of milk. This is because it can cause stomach pain, bloating, nausea, diarrhea, and constipation. Carbohydrate-rich foods, refined sugar, pastries, cookies, and baked potatoes should also be avoided. The reason is that it can inhibit the activation of insulin as well as oral health. This may increase diabetes and cardiovascular risk.
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Finally, we will now talk about the loss of high protein foods.
Side effects of high protein intake – Cons Of High Protein Diet
Along with the benefits of a high protein diet, there can be some disadvantages as well, which are important to know about. Some of these disadvantages can be seen as follows:
- Long-term intake of a high protein diet can lead to metabolic problems.
- Excess intake of this can also lead to clinical problems such as liver, kidney, and bone disorders.
- Apart from this, a high protein diet can also be harmful to underweight people, because its intake contributes to weight loss.
- A high protein diet can also cause an increased risk of coronary heart disease (artery-related problem).
- Excess intake of this can also increase the risk of cancer.
You must have now come to know about protein-rich foods and their benefits. In such a situation, to get the benefits of a high protein diet, you can include the foods given in the article in the diet. This will not only provide a sufficient amount of protein to the body but will also help in keeping the body healthy. Hopefully, this article will help everyone in maintaining better health. To read more such articles, keep visiting our website MyHealthOnly.