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Certain weight loss diets,
such as Atkins, emphasize increased protein consumption
while reducing carbohydrates. One recent commercial in
America depicts a woman describing her meal from the
previous evening: “I had beef. With a side of beef.”
Diets like this don’t offer the variety of choices that
we normally enjoy, and they cause concern over kidney and
liver damage.
High protein diets are
effective ways of building lean body mass. It’s been a
reliable technique for athletes. For people seeking to
lose weight, these diets will increase your resting
metabolic rate as the muscular-skeletal tissue increases.
In other words, you’ll gain muscle tissue while your
body burns fat.
It’s a great concept, but
how do we do it without damaging our kidneys and liver?
The key is in choosing the best sources of protein
possible. Red meat is high in protein, but is difficult
for our bodies to break down, requiring extra effort from
our liver and kidneys, in addition to being a source of
unhealthy cholesterol.
For dieters, the best
sources of protein are soy and whey. They are heart
healthy foods that are very versatile. Soy protein is
absorbed slowly, making you feel full until your next
meal. Whey protein is absorbed faster, which sends signals
to your brain, notifying it that your body’s hunger has
been satisfied. The combination of these two protein
sources will control your cravings while reducing your
overall food intake.
A protein powder that is
made with a blend of soy and whey protein is a useful
ingredient for the dieter. One can sneak extra protein
into favorite dishes by adding it to pasta dishes, using
it to thicken sauces, sprinkling it on vegetables, and
baking with it. Find shake mixes, sports drink mixes, and
meat substitutes that have been made with a blend of soy
and whey protein.
The next consideration for
the high protein dieter is the rate at which you consume
the protein. If a dieter has a target protein consumption
of 100 grams, his body needs time to process and absorb
that much protein. If this dieter skips breakfast, his
liver and kidneys will have to work harder to filter the
100 grams of protein he crams in during the last half of
the day.
If you need to lose weight,
consume 3 healthy, high protein meals in addition to 2
healthy snacks. Your body can absorb 30 grams of protein
every 3 to 4 hours, so adjust your meal plans and protein
consumption accordingly.
Here are some additional
ideas for an effective high protein diet:
Take a multi-vitamin while
you are dieting. You don’t want your body to experience
malnutrition while you are on a controlled or restricted
diet.
Drink 6 to 8 eight-ounce
glasses of water each day. This is especially important
for higher protein consumption, as it will improve the
performance your liver and kidneys.
Consider an Omega 3 fatty
acid supplement. Obesity is an inflammatory disease, and
the omega 3 fatty acids help control cellular
inflammation.
Also, consider taking an
amino acid supplement, which helps break down proteins,
making them easier for your body to absorb, while reducing
the burden on your liver and kidneys.
Once you’ve achieved your
weight loss goal, you can reduce your daily protein
consumption to 60 to 80 grams, which is the recommended
amount to maintain lean body mass. The guidance of a
health or wellness professional should be used when
determining the protein targets for your body. Many people
need guidance that goes beyond FDA nutrition charts. An
individual’s eating habits, trigger foods, medical
history, and body shape are important factors to consider
when revising a diet plan.
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About
The Author
D.J.
Netz is a wellness counselor, based in
Portland, Oregon for more than 10 years.
He has been assisting people achieve
excellent health through cellular
nutrition. For weight loss clients, he
uses a clinically proven method which
blocks cravings and provides a safe
increase in energy while they are losing
weight. His website can be accessed with
this link: http://nourish-yourself.com |
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