When many people hear about high protein diets they instantly think of bodybuilders, wrestlers or weight lifters.
These athletes are not the only people who need protein in their diet, another popular misconception is that eating too much protein has major health risks but this is only true in certain circumstances.
Let us inform you that high protein diets can be healthy for many people when they are combined with balanced nutrition.
Typical Bodybuilder’s Diet
Don’t confuse bodybuilding with being a huge behemoth of muscle and nothing else. Anybody who lifts weights is building their body, therefore they are a bodybuilder.
The typical aim for most bodybuilders who wish to gain lean muscle is between 1.5g to 2g of protein per lb of body weight daily.
We recommend that you go for 1g per lb of body weight unless you are thinking about becoming competitive as an athlete.
Always stay hydrated when consuming large amounts of protein.
How Does Protein Help You Lose Weight?
- Protein helps you lose weight because it is very satiating and takes longer to digest, meaning that it helps to CURB your APPETITE.
- Protein is made up with amino acids, aminos are the building blocks of protein and regulate many important processes in the body. The most important ones are branched-chain amino acids (BCAA) leucine, valine and iso-leucine. 30% of an average person’s muscle is made of leucine and the more lean muscle mass we carry on our frame, the more calories we burn from metabolizing fat and carbs. Lean meats or BCAA supplements are a great way to ensure you get enough BCAAS in your diet.
- Protein based diets also act as a natural diuretic so will help you shed unwanted fluid retention that can often be mistaken for fat tissue.
- High quality protein such as whey is responsible for helping your immune system; it also helps our body produce glutathione which is the most vital antioxidant known to us.
Are There any Studies to Back up These Claims?
Yes! According to the Journal of Nutrition in 2009, the USDA studies the effects of a high protein diet on individuals in a 12 month period.
Weight loss results were similar in both the high and moderate groups but the people on high protein diets lost a higher body fat percentage and improved lipid profiles in the blood stream.
We can also refer to almost every professional athlete who is currently training, it is very hard to find athletes who do not get a high amount of protein in their diet.
These individuals are all in very good health and we believe this is not just a coincidence.
Good Sources of Protein for Weight Loss
- Nuts and seeds
Importance of a High Protein Diet
Protein may not always be convenient but this just means you need to plan your meals in advance or cook in bulk.
Angela Ginn is a nutrition expert and spokesperson for the American Dietetic Association and explains that one third of women between the age of 20 -40 are not getting enough protein daily.
When a quarter of your calorific intake comes from lean protein foods, you can greatly reduce blood pressure, osteoporosis, diabetes, cholesterol and more.
Protein also builds and maintains muscle tissue, the more muscle one has means a better functioning and strong immune system.
As previously mentioned, protein contains amino acids that regulate many VITAL processes in the body. L-Glutamine is an amino acid that is the main nutrient needed by the immune system.
As your body works in synergy, your different systems, cells and organs are all backed up and supported by the food you digest.
As we always tell you, there is no ‘one size fits all’ remedy for finding a diet that suits your needs.
Yes high protein diet can aid in weight loss, but we suggest that you you aim for a balanced diet – keep protein in your diet along with carbohydrates, fats, vitamins and minerals.
With help from a personal trainer or a medical professional, you will be able to formulate a plan that works for you.
Good luck and have fun with your quest for fitness and a slimmer YOU!