Are eggs nutritious? What role do they have in a healthy diet? Find out in this video, where we ask experts at the Physician’s Committee’s nutrition conference about eggs.
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Most of us have heard that high protein diets cause bone loss and kidney damage… where does this idea come from and is there any truth to it??
This is the first episode of a new series I’ll be doing on the channel called Myth Bust Monday! I hope you guys enjoy and let me know if there is any common myth or topic you’d like to hear me cover in the comments. Happy new year!!
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HIGH PROTEIN DIET PLAN FOR WEIGHT LOSS HOW DOES IT WORKS. Going on a high-protein diet may help you tame your hunger, which could help you lose weight.
You can try it by adding some extra protein to your meals. Give yourself a week, boosting protein gradually.
Remember, calories still count. You’ll want to make good choices when you pick your protein.
If you plan to add a lot of protein to your diet, or if you have liver or kidney disease, check with your doctor first.
1.Too Good to Be True?
Lose weight while eating steak, burgers, cheese, and bacon? High-protein, low-carb plans like Atkins and the Zone can work. But you should consider the pros and cons before you decide to try one.
2. How Much Protein?
Women need at least 50 grams of protein a day — men about 60 grams per day. With a high-protein diet, it can be much more than that. This extra protein can come from foods high in protein like beans, meat, nuts, grains, eggs, seafood, cheese or vegetarian sources like soy. These diets often restrict carbs like cereals, grains, fruits, and possibly vegetables.
HIGH PROTEIN DIET PLAN FOR WEIGHT LOSS HOW DOES IT WORKS
3. How Do High-Protein Diets Work?
When you cut out carbohydrates, you lose weight quickly because you lose water. Then, with no extra carbs, the body begins burning more fat for fuel. This can lead to ketosis, which may make losing weight easier because you feel less hungry. Ketosis may cause temporary headaches, irritability, and nausea but appears to be safe long-term.
4. Pros and Cons of protein for weight loss
You can lose weight on a high-protein diet. Choose lean meats and dairy for your proteins. Find a program that includes vegetables, so you don’t miss out on fiber and other important nutrients.
5. Starting a High-Protein Diet
Be choosy. The best high-protein plans focus on lean proteins and include some carbs. Avoid huge helpings of fatty meats and make sure to include vegetables. Ask your doctor, or a dietitian, to help you pick the right diet.
6. Choose Lean Beef
Nothing says protein like a nice, juicy steak. And if you choose a lean cut, you will get all of the protein with far less unhealthy fat. In fact, a lean cut of beef like a top round steak has barely more saturated fat than a similar-sized skinless chicken breast.
7. Tips for Picking Poultry in your protein diet plan
If you choose white meat when you’re buying chicken or poultry, you’ll get a lot less fat than if you eat dark meat. Also, remove the skin, which has saturated fat.
8. Don’t Overlook Pork
Pork offers plenty of protein without too much fat, if you know what type to buy. Look for tenderloin, top loin, rib chops, sirloin steak, or shoulder blade steaks. Pork cuts are much leaner than they were decades ago.
9. Fish Offers Healthy Fats
Fish is loaded with protein and almost always low in fat. Even the fish that have more fat, such as salmon and tuna, are good choices. Those fish generally have omega-3 fatty acids, which are good for your heart. Most people don’t get enough omega-3s.
10. Eggs for Low-Cost Protein
Eggs are a good source of lean protein. But even though there is cholesterol in the yolk, experts say the cholesterol you eat does not raise levels in your blood. Saturated fats and trans fats are more likely to raise your cholesterol numbers.
11. Try Soy
Protein doesn’t come only from animals. Tofu, soy burgers, and other soy-based foods are plant-based sources of protein. Bonus: Eating 25 grams of soy protein daily may help lower cholesterol.
12. Eat More Beans one of the best protein for weight loss
A cup and a half of beans has about as much protein as 3 ounces of broiled steak. Along with protein, the fiber in beans helps you feel full longer and also helps lower your LDL (“bad”) cholesterol.
13.Low-Fat Dairy Adds Calcium
Milk, cheese, and yogurt give you protein and calcium for strong bones and a healthy heart. Low-fat, nonfat, or reduced-fat dairy products can help you keep calorie counts down.
14. Leave Room for Fruits and Veggies
Most low-carb diets still include some vegetables but often limit fruit. There’s no known harm to cutting out fruit temporarily to keep your carb count down. However, for your long-term health choose a plan that includes fruit after you reach your weight goal.
HIGH PROTEIN DIET PLAN FOR WEIGHT LOSS HOW DOES IT WORKS
Follow our weight loss video series:
Follow our weight loss video series:
Egg Diet For Weight Loss: https://www.youtube.com/watch?v=q35nrwDkoyE
Cucumber Diet For weight Loss: https://www.youtube.com/watch?v=mbb8n2pzZtM
How to use grapefruit for weight loss 7 days plan: https://www.youtube.com/watch?v=PcBnKxiAnkM
High Protein Diet Plan For Weight Loss: https://www.youtube.com/watch?v=8ByREODHWnY
How To Get Rid of Belly Fat In a Week: https://www.youtube.com/watch?v=RiMCgDZrYPc
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Protein and amino acid requirements in human nutrition – World Health Organization Report http://www.who.int/nutrition/publications/nutrientrequirements/WHO_TRS_935/en/
There’s been a decent amount of research on high protein intakes and so far what we can say is that: In the context that you have healthy kidneys, liver and heart there’s no negative health effects from a higher protein intake in your diet.
Moreover, high protein diets don’t cause damage to kidneys, liver or heart in healthy individuals.
Latest research from Jose Antonio and his team has shown that over a year long period even going up to 3.3 grams per kg in daily protein intake is completely fine.
It’s great to have such a long study looking at active individuals and athletes as these are the populations that will most likely aim for a higher protein intake.
Sadly, there’s still a lot of myths out there and a lot of sources claiming that high protein diets are harmful for health. Individuals claiming that high protein diets are harmful for health often quote observational research and fall into the trap of a confirmation bias through weak correlations present in this research.
Claims that high protein diets cause damaging health effects are not supported by the current body of evidence looking at the randomized controlled trials we have available.
If you’re someone who has health issues related to kidneys and impaired renal function it’s a good idea to consult with a registered dietitian about your protein intake.
However, in the context that you’re a healthy individual following a healthy diet plan there’s no evidence suggesting that you should worry about increasing your protein intake.
As a general recommendation, anywhere in the range of 2-3 grams per kg of Fat Free Mass or about 1 – 1.2 grams per lbs of FFM in protein per day is a good target to aim at if you’re interested in maximizing muscle growth and lean muscle retention.
If you’re looking to get getting shredded one of the best sources for protein intake is the review by Eric Helms over at https://www.ncbi.nlm.nih.gov/pubmed/24092765
Final note: If your goal is to build muscle it’s a good idea to base the majority of your protein intake on high quality sources rich in the amino acid leucine.
A good target to aim at is a minimum of 25-30 grams of high quality protein per serving which would yield about 2-3 grams of leucine.
For those on a plant-based diet a great source of leucine is powdered pea protein.
As always, post your questions in the comments below.
Talk soon, Mario
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IN THIS VIDEO
– High Protein, Best Tasting Shake Recipe
– Fat Loss, Diet Advice, Real Talk & Motivation for achieving Body Goals!
– Exposing Fake Training & Diet Plans
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