Benefits of A High-Protein Diet Meal Plan

August 7, 2020     •     Nutrition

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Yes, protein is a great addition to your daily workouts and helps build muscle.

Yes, protein is a great addition to your daily workouts and helps build muscle. But keeping a high protein diet meal plan can help people from all backgrounds. It’s key to weight loss and we can all benefit from adding more protein to our diets. 

 

How Does it Work?

Protein leads to weight loss by decreasing the number of calories you consume, yet increasing the number you expel. Studies show that diets high in protein are more satiating than those low in protein; it makes you feel fuller for longer, lowering cravings for snacks between meals and the amount you eat overall. It also speeds up your metabolism, burning calories quicker than fats or carbs. Focusing on protein lets you get rid of fat while retaining muscle.

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Keeping a high protein diet increases thermogenesis (the production of heat in specialized tissue and muscle), which burns fat, boosts metabolism, and decreases appetite.

Why Does it Work?

Keeping a high protein diet increases thermogenesis (the production of heat in specialized tissue and muscle), which burns fat, boosts metabolism, and decreases appetite. Protein naturally stimulates energy to strengthen this process. The consumption of higher amounts of protein is also a catalyst for muscle protein synthesis, which repairs muscle damage from exercise and protects skeletal muscle. In addition, protein provides your body with steady, continual energy throughout the day, rather than the spurts of energy you get from carbs. 

 

What are Some Other Health Benefits of Protein?

Protein is a building block of many parts of the body, so maintaining a high protein diet leads to better skin, hair, and nails. It also strengthens your bones, tendons, and immune system, letting your body recover from injuries more easily. Protein can provide you with higher quality sleep and workouts, and even improve your mood and ability to focus.

Protein is a building block of many parts of the body, so maintaining high protein diet leads to better skin, hair, and nails.

How Can You Begin a High-Protein Diet?

Everyone knows that meat is high in protein, but what meat should you exactly be eating? Look for lean beef and pork, white-meat chicken, and fish. If you don’t eat meat, that shouldn’t stop you from keeping a high protein diet. Eggs, soy, and beans are all great sources, in addition to low-fat dairy products like yogurt and cheese. Fruits and vegetables can always complement your diet, and whole grains are a good choice to limit fats and carbs. 

 

How Much Protein Should You Eat?

In general, a high protein diet means that over 30% of your diet should consist of protein. According to nutritionists, for every pound of body weight, you should be consuming a half gram of protein per day. For example, if you weigh 180 pounds, you should take in about 90 grams of protein. This is just a standard recommendation, so if you work out a lot and do intense strength training, you should eat even more protein, which can come in the form of supplements like whey protein isolate.

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