There are many different kinds of diets available to people who want to lose weight. For the most part, each diet is tailored to the needs of different people. There are many people who diet to lose weight and slim down, while there are others who take specialized diets in order to build muscle and lose fat. Either way, the usual goal for diets is to achieve your desired body type.
For a lot of people, dieting is not just about slimming down and decreasing body mass; for those who aim for better musculature and a stronger body, certain diets have been crafted in order to maximize their muscular potential. A majority of these diets fall under what people call a high-protein diet.
In high-protein diets, weight loss is a part of it, but that’s not all the dieter is aiming for. High-protein diets are utilized when people want to build their muscles and strengthen their bodies. The reason for this can be seen in the effect of protein on the body.
Protein as a nutrient is an agent that is important to the metabolism of the body. The amino acids found in proteins are used for building and repairing tissue. The importance of this is that the tissues built by the amino acids in protein go to the muscles and other important parts of the body to maintain and strengthen the body, as well as repair and replace any damaged tissues.
In high-protein diets, the goal is to ingest the right amount of protein to build muscles and keep the body healthy and strong enough to take the active lifestyle which high-protein dieters usually take part in. Another important part of high-protein diets is limiting the intake of fat, which is why high-protein diets usually promote the intake of lean proteins in the diet.
Lean protein sources are foods that have high amounts of protein but less fat. With lean proteins, you can eat protein-rich foods but without risking too much fat and too many calories in your diet. There are many sources for protein, lean protein if prepared right. Some protein-rich foods include:
Beef is a good source of protein, though avoided often in diets. Although it has a bad reputation for being a ‘fatty’ protein source, beef can be considered for lean protein if certain steps are taken to lessen the fat that commonly comes with the meat. Beef loins and areas with less marbling (the lines made by fat in beef) are the parts which have less fat and are good for a high-protein diet. Trimming any visible fats, or choosing beef with ‘lean’ labels in the grocery store, makes it possible to still enjoy beef even in diet mode.
Poultry is another good source of protein. Chicken and Turkey are favored meats when it comes to high-protein meals, the breast part especially for less fat. Usually, the skin is removed for leaner meals.
Fish have naturally less fat than beef or poultry. The fish with the highest protein content is tuna although any number of cold-water fish are recommendable for a high-protein, lean diet.
Eggs are one of the most affordable and effective sources of protein commonly available to dieters. Although they can be a source of cholesterol, eggs can make a good lean protein meal if fewer yolks are used in meal preparation, since most of the fat and cholesterol can be found in the yolk.
Soy products are good alternatives for vegetarian and vegan dieters to increase their protein intake, especially when they can’t get it from meats, fish, or eggs. Soybeans are good sources of protein, and there have also been soy-protein isolates, which maximizes the amount of protein which can be taken from soy products.
• Seeds, Nuts and Beans
Seeds, beans and nuts may be small, but have large amounts of protein which are well-utilized in most lean meals. Specifically, black beans, peanuts, sunflower seeds, lentils are good sources of protein, lean protein for most of these. The reason for this is the fact that most of these protein sources contain a lot of dietary fiber, which helps digestion and is favored by people who want to lose weight.
Dairy is a good source of protein, and low-fat dairy products are favored for lean proteins. Examples of low-fat dairy products include low-fat cheese, yoghurt, and low-fat milk.
Another reason dairy is a good food source for diets is the fact that it contains Vitamin D and Calcium, as well as many other nutrients which keep the body healthy.
• Whey Protein Concentrates and Isolates
Whey is the watery byproduct formed in the production of cheese. Whey has shown to contain high levels of protein, and the protein in whey is often isolated and concentrated into powders and other forms for dietary supplements. The difference between whey concentrate and whey isolate is that in concentrate, both bioactive compounds and protein are present, while in isolate, protein makes up the largest percentage of the content, removing the fat, the lactose, and most of the bioactive compounds. Whey protein has been shown as an effective supplement, although there are some digestive issues following the use of it for a number of people.
Some examples of high-protein diets include the Blood Type Diet (specifically for Blood group O), the Dukan Diet, the ‘Eat Clean’ Diet, Herbalife and many more. There is a large number of diets which can suit different people, and comparing these diets is a good way to set up a personal meal plan.
High-protein diets promote health and building the body, and are ideally accompanied by exercise and muscle-building activities in order to maximize the protein being taken into the body. In summary, the high-protein diet doesn’t just help you lose weight; it helps you strengthen your body and promotes a more active and an effectively healthier lifestyle.