Protein is one of the main needs of the body. Recently, many studies have shown the benefits of high protein intake for weight loss and other health benefits. This article reviews in detail the beneficial effects of protein consumption and a guide to achieving the best results.
How Much Protein?
Adult women need at least about 57 grams of protein a day, while adult men need about 65 grams per day. With dieta alta en proteinas, the levels consumed can certainly be more than that. For protein sources, the recommended food sources are fish, poultry, and plants, by limiting the consumption of red meat.
High Protein Diet Pros and Cons
Although acceptable for certain medical conditions, high-protein diets for weight loss are still controversial. the balance of the proportion between carbohydrates, proteins, and fats should also be maintained. Because in principle in health sciences we still hold on to a balanced diet that consists of 60-70% carbohydrates, 20% protein and the rest is fat.
A high-protein diet also means that a high intake of saturated fat and a very limited amount of carbohydrates makes an unbalanced diet. In addition, a high intake of saturated fat may increase the risk of cardiovascular disease.
This is also supported by the American Heart Association which does not recommend a high-protein diet for weight loss because it often limits the intake of other foods (which are actually nutritious) and does not vary enough to meet nutritional needs as in a balanced diet.
On the other hand, although by no means endorsing a high-protein diet, the Mayo Clinic acknowledges that this diet may not be detrimental to healthy people with good kidney function, at least in the short term (no more than six months).
The Best Way to Run a Protein Diet
Sometimes in one serving of protein, there is also a ‘donation’ of fat. For example in a piece of beef, there is fat that can contribute to weight gain and cholesterol in the blood. Well, this is what to avoid. Nevertheless, you can still run an appropriate protein diet, in this case, what is recommended is the Mediterranean Diet which is indeed good for health, especially the heart. The best high-protein diets focus on lean protein and still include a good amount of carbohydrates. Avoid high-fat meats and make sure to include vegetables and fruits in your daily diet. The diet plan that you can live is as follows:
Fish with Healthy Fat Content
Fish is high in protein and almost always low in fat. Even fish that have more healthy fats, such as salmon and tuna, are good choices. These fish generally have omega-3 fatty acids, which are good for the heart.
Eggs Easy, Cheap, and Rich in Protein
Eggs are a good source of lean protein. Although there is cholesterol in egg yolks, this is nothing to worry about. Egg yolks will not raise cholesterol levels significantly if consumed in moderation.
Consume More Nuts
One-quarter cup of beans has the same good protein content as 3 ounces of grilled steak. Plus, the fiber in beans helps you feel full longer and also helps lower LDL (“bad” cholesterol) in the body.
Low Fat Milk Adds Calcium
Dairy products and their derivatives such as cheese and yogurt add protein and calcium for strong bones and a healthy heart. Dairy products low in saturated fat can help you keep your calorie intake in check.
Whole Grains for Carbohydrate Sources
Most high-protein diets limit grains, so make sure the grains you choose are good to keep your weight balanced. The best options are whole grains, which are high in fiber and nutrients. If you buy a product made with whole grains, check the label to make sure that the food is not high in sugar or fat.
Although protein quality is important, the amount of protein you consume must still be in accordance with the portion. It’s good to always consult an expert to get a protein intake guide that suits your needs and health conditions!