High-protein diet – sources, health benefits at NaturalPedia.com

12/15/2017 / By Michelle Simmons

A high-protein diet is a type of diet for people who are managing their weight. It emphasizes the intake of foods rich in protein and promotes muscle growth. High-protein diets typically contain 27 percent to 68 percent protein. There are different types of high-protein diet; however, most of these may be dangerous for general health as they focus on the consumption of meats and high protein foods that contain saturated fat and a high percentage of overall fat. People who may benefit from a high-protein diet include those who are bodybuilders, people who are trying to lose weight, individuals with a diet high in sugar and carbs, and people in middle age.

However, this type of diet is not for everyone. If you have liver or kidney ailments or diabetes, it is important to consult your doctor first before adapting this kind of diet because it can make your condition worse. Moreover, some people have a difficult time in getting enough fiber on a high-protein diet or end up consuming too much saturated fat, which can lead to health conditions in the future.

Benefits of high-protein diet

Protein is an important nutrient that plays a role in a lot of functions in the body, such as building tissue, cells, and muscle. It is also responsible for the production of hormones and antibodies. High-protein diets can help an individual increase muscle mass and get stronger. Since muscle tissue is mainly composed of protein, high-protein diets will help build muscles faster. Since there will be more muscles, strength is also increased. Additionally, high-protein diets will help make a person feel satiated and fuller longer. Protein increases production of hormones, including PYY and GLP-1, both of which makes a person feel full and satisfied. Furthermore, protein helps decrease levels “ghrelin” or the hunger hormone. High-protein diets may also increase the number of calories you burn. Digestion of protein may enhance metabolic rate by 20 to 35 percent, in comparison with a five to 15 percent increase for digesting carbs or fat. Since a high-protein diet can suppress appetite, promote fullness and boost metabolism, it can also help in weight loss. Increasing protein consumption can promote weight and fat loss according to studies. This diet can also help in the decrease of muscle loss during aging, promote bone health and improve healing wounds associated to surgery and injury.

Food items typically found in high-protein diet

According to an entry by HealthLine.com, the food items that are typically found in high-protein diets include eggs, almonds, chicken breast, oats, cheese, such as cottage cheese, Parmesan cheese, Swiss cheese, and mozzarella, Greek yogurt, milk, broccoli, lean beef, tuna, quinoa, whey protein supplements, lentils, soybeans, chickpeas, kidney beans, Ezekiel bread, seeds, such as pumpkin seeds, flax seeds, sunflower seeds, and chia seeds, turkey breast, fish, shrimp, Brussels sprouts, and peanuts.