A high-protein diet is an eating plan in which at least 20% of your total daily calories come from protein. Many high-protein diets aim for 30% or more and restrict the intake of carbohydrates.
Getting to such a protein intake goal is not as easy as it sounds. Careful meal planning and organization are required. It takes a lot of high-protein foods like meats, seafood, dairy, eggs and beans. Some people add whey protein powder to reach their desired protein intake.
What are some of the benefits of a high-protein diet?
Muscle Mass
To build and maintain muscle you need plenty of protein. You lose approximately 3% – 8% of your muscle mass beginning at age 30. To counteract this you need to engage in muscle-building activities. Increasing your physical activity, including weight lifting or other weight-bearing exercises and increasing your protein intake helps offset the natural effects of ageing.
Slow Ageing
As you age, your body is less able to synthesize amino acids on its own. This is one of the reasons why muscles tend to deteriorate over the years, and why you accumulate more fat.
One of the key functions of protein is to help the body synthesize anti-oxidants. Glutathione is often called the body’s “master antioxidant”. Glutathione deficiency has been found to lead to oxidative stress. Oxidative stress plays a role in diseases like Alzheimer’s, Parkinson’s disease, liver disease, cystic fibrosis, sickle cell anaemia, cancer, and viral infections.
Protein intake supports glutathione production which in turn helps the body maintain a healthy state of homeostasis.
Stabilize Blood Sugar
Eating high-protein foods helps normalize your blood sugar levels. A low carbohydrate high-protein meal can help prevent spikes in blood glucose, which is important in preventing type 2 diabetes, balancing energy levels and elevating our mood. Eating high protein foods has a minimal effect on your blood glucose and can help slow down the absorption of sugar during a meal.
Always try to balance your carbohydrate consumption with some form of protein.
Weight Control
Protein helps fill you up. Studies have shown that eating more protein helped people to cut overall calories without intentionally giving anything up.
If you need to lose weight or belly fat, replace some of your carbs and fats with protein. It can be as simple as eating less potatoes or rice and eating a bit more meat or fish. Simply change your portion sizes, and put more focus on eating more protein.
These are just some of the benefits of increasing your protein intake and cutting back on carbohydrates.
There are some things to watch out for.
High protein consumption can lead to digestive problems like constipation. If you increase your protein intake be sure to drink more water and other healthy fluids.
Don’t neglect other nutrients as they are needed to maintain an overall state of health. If you ignore a healthy balanced diet you can put stress on your organs. Eating a well-rounded diet that includes lots of vegetables, fruits, and healthy fats is important for optimal health.
