High protein diet

When you change what you eat, you change how you look. Same is the case with this high protein diet. This expert meal plan will meet all your diet needs. Its high protein content will help you build muscle while losing fat.

If you are lean, then this meal plan will give your body the perfect shape. So, you can transform your unfit body with this meal plan within weeks. This natural diet has no side effects, only results!!

Why is a High Protein Diet helpful?

All the tissues in the body are made of proteins. So, it is an important vital in the body. The amount of protein you need is as per your age and body weight. But this high protein diet is good for all.

It can help your hair. Get rid of hair fall by eating the foods in this protein meal plan. It will give you a youthful skin. You will see the changes in a few weeks. Then you will realise the importance of this high protein diet chart.

14 Benefits of High Protein Diet for Weight Loss

1. Best to Lose weight

Because you lose water weight when you cut out carbohydrates, you lose weight quickly. The body starts burning more fat for fuel when no more carbs are present. Making you feel less hungry may induce you to enter a state of ketosis, which may facilitate weight loss.

2. Protein reduces appetite

Protein can keep you full for long. It will also raise your levels of the peptide YY. It lowers the body’s ghrelin. It is a hunger hormone. Thus, it can help you feel full.

3. Protein keeps your heart healthy

Blood pressure levels remain low in people who consume more protein. It also reduces the risk of stroke and heart attack. After 40 controlled trials,

4. Boosts immunity

Protein is good for the antibodies. They protect the body from many diseases. This way, a high protein diet can make you healthy inside out!

5. Improve immune system

A High Protein Diet can also help improve the immune system. This is confirmed through scientific studies. The antibodies due to proteins will improve your immune system.

6. Increases Metabolism

The body uses calories to digest and use the nutrients from the food. So, this diet is helpful. You must follow it to get a healthy metabolism.

7. Strong bones

A high protein diet is good for bone mass. It can help reduce the risk of fractures.

8. Protein strengthens muscles by increasing muscle mass

Protein is considered a muscle-building nutrient. Adequate intake may help maintain muscle mass and promote muscle growth during strength training.

9. Protein helps maintain weight after losing it

A high protein diet can help you lose fat. This will lead to weight loss. So, to maintain a good weight by losing fat and gaining pure muscle, this diet can help you.

10. Protein Increases Energy Levels

Protein also acts as a natural source of energy. Not consuming a diet that provides enough energy, as occurs during fasting or weight loss programs.

11. Protein Keeps Skin Healthy

Collagen is a protein in the skin. It gives strength to the skin cells which makes them look firm and  young. When your diet is high in protein, you will have collagen. This means you will not get wrinkles.

12. Protein helps in keeping cells and tissues healthy

The human body is made of cells. Living cells die in a few weeks. Then, proteins come to action. They renew them and  keep the body healthy.

13. Good for mental health

Due to the lack of protein in the body for a long time, bad effects can be seen on the brain. Brain functioning can be disrupted in this.

14. Aid to heal the wound

High protein intake may also help boost the wound-healing process. This is clear from research published on NCBI related to wound healing.

23 Foods to include in your High Protein Diet

1. Egg

An egg comes first on the protein food list. Protein is found in around 3 to 4 grams in one egg. To meet the deficiency of protein in the body, doctors often advise eating eggs.

2. Fish and Sea Foods

Protein is found in abundance in fish and almost all sea foods. Many people include fish in their diet, especially to get bodybuilder protein.

3. Chicken

The next name of chicken comes in the highest protein food. 100 grams of chicken has 20 gms protein. You can get lean proteins from chicken breast.

4. Paneer

For veg people, Paneer is the key. It has enough protein to meet your needs.

5. Milk

Milk is also included in the highest protein foods. The protein found in milk is of high quality. It can help in strengthening the muscles.

In addition, milk can give your bones calcium. So, it is good for your health.

6. Curd

Curd contains a good amount of protein which is beneficial for building muscles and reducing weight and skin health.

7. Soybean

It will not be wrong if soybean dal is called the best protein food. Protein equivalent to egg, chicken, and fish are found in soybean pulses.

8. Moong Dal Sprouts

Moong dal is another choice for veg people. It has a lot of proteins and  other vitals. All of them will help your body in many ways.

9. Kidney Beans

These red little beans can give you a lot proteins. You can eat their sprouts too. So, add them to your high protein diet.

10. Buttermilk

Buttermilk is a yummy drink. It has minimal calories and  a lot of proteins. Apart from relieving heat, a good amount of protein is found in a glass of buttermilk.

11. Almond

A handful of almonds is the key to all problems. It has a lot of proteins. You can add it to your high protein diet.

12. Oatmeal

Oatmeal is a healthy breakfast choice for you. You can get proteins and carbs from it.

13. Tofu

Tofu looks a lot like paneer, so some people call it tofu paneer; you must include this in your high protein diet.

14. Black grams

Black gram is a tasty snack. You can even soak it before eating.

15. Peanut Butter

Peanut butter can give you high end protein. You can have a toast daily.

16. Tofu

Tofu is made from soy milk. Just like paneer is made from milk. So, it can give you enough proteins.

17. Pea

Boil some green peas and them Eat. It will give you proteins. So, veg people do not have to worry about meeting their needs.

18. Seeds

Seeds have a lot of proteins and other vitals. You can add them to many dishes. So make sure your diet has them.

19. Whey Protein

If you exercise and want to build muscles, whey protein is your solution. This is because your body will need a lot of protein while hitting the gym. You can also use whey protein to meet this requirement of protein.

20. Brown Rice

What is better than getting good carbs and proteins From a single food! Brown rice can help you with this. To build a body, have brown rice in your protein food list.

21. Green Vegetables

Green vegetables are fused with vitals. And  protein is one of them. You can eat:

• spinach
• broccoli
• cabbage
• drumsticks
• green beans.

22. Quinoa

It is a healthy grain that has a number of vitals. It can benefit your health in many ways. It’s high protein content makes it the perfect breakfast for a high protein diet.

23. Cashews

These white little nuts are full of protein. You can eat them with almonds. It will keep you full for a lot of time.

Who should consult a dietician before including a High Protein Diet?

A high protein diet is generally safe to follow, at least temporarily. While some studies suggest that increased protein intake may hurt kidney health, another study demonstrates that persons with healthy kidneys won’t be affected in any way.

However, according to Trusted Source, a high protein diet should be avoided by those with kidney illness. For kidney disease, a low protein diet should be followed.

Similar to how it appears that those prone to kidney stones should stay away from high-protein diets, especially those that contain a lot of animal proteins, is the case with this source.

The Bottom Line

The greatest diet for you is one that provides you with the fuel and nutrition your body needs while also being a schedule you can follow. This is a high-protein weight-loss regimen for some people. It can be beneficial if increasing your protein intake enables you to eat less during the day and develop a stronger, more active physique.

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