This diet is traditionally used by athletes to stay lean and promote muscle building effects. Protein provides the muscles with amino acids that are essential for building muscle. However, a high protein diet plan can be used by anyone who wants to stay healthy and fit.
A typical high protien deit plan will include:
- high amounts of protein
- limited carbohydrates
- high amount of fat
Here is a list of high protein foods and related information.
A typical 2000 calorie diet would consist of about 30% of caloric intake from protein, 60% from fat and 10% from carbohydrates. The numbers are not exact and can be adjusted slightly.
Every low carb diet plan should involve a high protein intake. Protein is essential for basic health and well being. Protein is used to make enzymes and hormones that keep the body healthy. It is also required for healthy skin, bones, cartilage and blood.
A low carb diet must be supplemented with an increased fat intake in order to provide the body with an adequate amount of energy. As carbs are lowered to a sufficient level, the body enters into a state known as ketosis. When in ketosis, the body begins to burn its own fat supplies for energy instead of carbohydrates. The fat burning effects of a high protien deit plan are one of its primary benefits.
The type of protein you eat is important
There are many common misconceptions regarding high protein diets. People have been lead to believe that the type of food consumed on a high protein diet is unimportant. In fact, choosing the correct food types are one of the most important factors to any healthy diet.
Choosing the right carbohydrates is especially important due to the limited amount of fiber that is in most high protein foods. Carbohydrate intake should consist of primarily fruits, vegetables and complex carbs. Another misconception is that protein should be consumed in extremely large quantities.
Low fat is a lie
Bodybuilders sometimes consume up to 3x their body weight in grams of protein. The majority of calories in a low carb diet should come from fats. Protein levels should be high, but no more than 1-1.5 grams per lb of body weight. With the lowered carbohydrate intake, fats will be the primary source of energy. The key to any diet is caloric intake, which should never be neglected.
If done properly, a high protein diet plan is a great way to burn body fat, build muscle and stay healthy.
My thoughts are that consuming isolates or high concentrates of protein, not in their natural form, can be very hard on the kidneys. If you are not working out hard several times a week, I would say stick to the natural forms (probably a more healthy alternative anyways). There are plenty of whey protein concentrates that have all of the natural factors mixed in for building muscle. See my article on Whey Protein Dosage for more information.