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 High Protein Diet Foods and Protein Diets



High protein diet foods are normally recommended for bodybuilders who want to build muscle and people who are dieting.

List of High Protein Diet Foods

  • Chicken
  • Turkey
  • Beef
  • Pork
  • Veal
  • Fish
  • Eggs & Egg Whites
  • Beans
  • Nuts
  • Milk
  • Cheese
  • Tofu
  • Supplements (powders, shakes, bars, etc.)

How Much Protein Should You Eat?

High protein diets call for restricting carbohydrates and replacing them with high protein diet foods.

On a high protein diet you should try to eat 1 gram of protein for every pound of bodyweight. So, if you weigh 160lbs, eat 160 grams of protein foods everyday, regardless of whether you exercise or not on the day. Some people eat more protein foods, between 2 to 5 grams of protein for every pound of bodyweight. Typically 20-30 grams of protein per meal for women and men get 40-60 grams per meal. The benefit to this is to maximally stimulate your metabolic rate (metabolism) improving recovery, reducing body fat and building lean mass.

The Best Time To Eat Protein?

If you are following a high protein diet, the 3 most important times to eat protein foods are;

  • First thing in the morning for breakfast
  • Last thing at night before you sleep
  • And directly after your workout

Benefits of Eating Protein Diet Foods

1. Strength. Your body uses protein to build and repair tissues, muscles, bones, cartilage, skin and blood. Protein foods and supplements promote the growth of healthy hair and nails. You also use protein to make enzymes, hormones, and other body chemicals.

2. Weight loss. Robert Atkins, a physician, made high protein diets popular in his book New Diet Revolution. On the Atkins diet people have to consume about 25 to 30 % of protein foods in every day meals. It has to be more than two times the normal intake by non-dieters. When people eat lots of protein but few carbohydrates, their metabolisms change into a state called ketosis. This means the body converts from burning carbs for fuel to burning its own fat. When fat is broken down, small bits of carbon called ketones are released into the bloodstream as energy sources. Ketosis tends to suppress appetite, causing people to eat less, and it also increases the body's elimination of fluids through urine, resulting in a loss of water weight.

Risks of High Protein Diets

1. High in fats: Since high protein diets contain fats, there are more chances of heart diseases. Since it is not easy to follow a diet high in proteins without consumption of meat, people are likely to consume saturated fat. People have to bring down saturated fat to ten percent of the total calorie intake. Although this is difficult, it is not impossible. Dairy products, eggs and meat contain too much of saturated fat. As such, consumption of these foods in excess may result in artery clogging and increase the level of cholesterol in blood, which are major concerns for occurrence of heart diseases.

2. The risk of developing osteoporosis. Diets which are very high in protein like animal protein from meat heightens the risk for osteoporosis for women because the body takes calcium from the bone to neutralize the acids that build up in the blood as a result of digesting large amounts of protein.

In addition, according to the American Institute for Cancer Research, any low-carb diet which is low in fruits, vegetables and whole grains but high in animal foods increases the risk of acquiring kinds of cancers.

3. Poor in nutrients: Imposing a restriction on carbohydrates means restricting foods people get from plants. Plant foods contain phytochemicals, which are rich in antioxidants. They provide protection from cancer and other critical illnesses such as hypertension. In addition, the mineral and vitamin deficiencies take place as result of limiting foods containing nutrients.

4. Accelerate developing of diabetic kidney: The moment protein breaks down in body, the kidneys start processing the by-products. This puts a strain on kidneys and can result in their malfunctioning.


If you want to follow a high protein diet, be careful! Speak with your doctor or physician before starting a high protein diet. You should only do it short-term to aid weight loss. The best protein diet foods include skinless chicken, fish, lean beef, pork and low-fat dairy products.













































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