{"id":1126,"date":"2024-02-19T09:09:17","date_gmt":"2024-02-19T14:09:17","guid":{"rendered":"https:\/\/scribeblogger.com\/?p=1126"},"modified":"2024-02-19T09:10:15","modified_gmt":"2024-02-19T14:10:15","slug":"protein-diet","status":"publish","type":"post","link":"https:\/\/0760e627267e5f4fd12a8.admin.hardypress.com\/protein-diet\/","title":{"rendered":"PROTEIN DIET"},"content":{"rendered":"

Introduction to Protein Diet<\/h3>\n

Diet with high protein requires to eat more protein and fewer carbohydrates or fat to increase weight loss, advance energy, and augment athletic performance. Protein is considered as one of the essential nutrients for the health of the body. It is accountable for the variety of important functions in the body including enzymes, hormones, maintenance and cell repair. According to some nutritionists, a high protein diet can help overweight and obese females lose more fat and at the same time retaining less muscle mass. High protein diets assist in reducing the level of hunger, surge satiety, increase metabolic rate, and reserve muscle mass. Unfortunately, in case of diet, it varies sometimes from person to person as one diet plan cannot entertain each and every person. Generally, a diet with high protein recommends taking more than 20% of your entire calories from protein. It means to intake fewer calories from carbohydrates or fats to maintain the balance of calories in the body.<\/p>\n

The History of High-Protein Diets<\/h3>\n

High-protein diets have been around for eras. People native to the Arctic region where green life such as plants and herbs are rare can survive only on marine life and rein deers. African warrior tribes used to survive on only milk and meat. Similarly, some Native Americans know to continue their lives while eating mostly buffalo with a few plants. The high-protein diets came into trend during the late 1970swith the Scarsdale diet, which proportionates the diet of 43% protein, 22.5% fat, and 34.5% carbohydrates. Current diets that highly emphasizes on high-proteins intake comprises of Atkins, South Beach, and Dukan diets.<\/p>\n

How High-Protein Diets Work?<\/h3>\n

It is important for any healthy diet for weight loss to incorporate a balance of three macronutrients such as fat, carbohydrate, and protein. A high-protein diet comprises at least 20% of calories from protein. The amount of protein you should intake relies on some essential factors that incorporate your age, body size, activity level, and gender.<\/p>\n

Guidelines for Proteins<\/h3>\n

There are general plans that guide the individuals to eat between 10% and 35% of total calories as protein. Active adults may need 1.2 to 1.7 grams per kilogram of body weight each day. This connects to 82 to 116 grams for a person weighing 150 pounds. Whereas the official recommendations daily allowance for a healthy adult is a minimum of 0.8 g\/kg\/day. It is easy to have a check on a daily protein intake with the help of calorie tracking applications. The application is used by many people on a high-protein diet to track their macronutrient intake to ensure that they are getting the correct ratio of protein to carbohydrate and fat.
\nTo initiate the high protein diet, it is suggested to intake 30% of calories from protein, 30% of calories from fat, and 40% of calories from carbohydrates. Later after some days, an individual can either add or reduce the level of macronutrient according to o his needs.<\/p>\n

Recommended Meal Timing<\/h3>\n

There is no recommended meal timing for a high-protein diet, however, some individuals on a high-protein plan also practice fasting with irregular intervals, which include confining the level of calories to certain days of the week and then fasting on others days. Similarly, the practice is continued for a longer period of time without eating, sometimes even 16 hours a day.<\/p>\n

Resources and Tips<\/h3>\n

It is important not to make the high-protein diet difficult. It needs to be easy and flexible to get continued for a longer period. Here are a few tips that can help a person to initiate:<\/p>\n