Everyone is well aware of some of the importance of protein as well as the nutritional value it adds to your health. Protein is a nutrient that should be consumed from day to day sivas to meet your body needs. The Dietary Reference intake for protein consumption is put around 0.36 grams per pound of body weight or put differently, 0.8 grams per kilogram.

Some evidence shown by various research has however support that the higher the protein intake, the higher the health benefits including weight loss. So therefore, in this article, we’ll be taking a detailed look at the health and nutritional benefits of consuming proteins and also giving you the best result on high protein diet.

Protein is a very essential nutrient of the body. However, it is said to be one of the three macro nutrients including fat and carbohydrates.

There are various functions protein carries out in your body and they include the following:

1. Repair of worn out tissues and maintenance of the body:

The presence of protein in the body helps to repair worn out tissues in the body such as wound. It speeds up healing process by continuously replacing the worn out tissues with a new one. Aside this unique function, protein is also responsible for the maintenance of your hair, skin and muscles.

2. Protein is responsible for the hormones in your body:

It is the work of proteins to allow various organs and cells in your body to communicate with one another. Put differently, it is easier to say that protein serves as a chemical messenger.

3. Protein produces enzymes in the body:

Research shows that most enzymes found in the body are proteinous. So therefore, most chemical reactions that takes place in the body are driven away by these enzymes.

4. Protein helps in transportation and storage of molecules:

Research has shown that some proteins helps in the delivery of important molecules the body requires. Let’s take for instance the protein hemoglobin carries which helps to transport oxygen to your body cells.

Important facts to note:

First and foremost, protein is a whole nutrient that is made up of smaller units which are called amino acids. There are 22 amino acids found in protein. Out of those 22 amino acids, only 9 are considered very necessary. This is to say that they MUST be consumed because the human body cannot manufacture them.

Secondly, you should note that basically some food have higher protein than others. This fact is based on their amino acid profile.

Thirdly, research shows that animals and animal products such as meat, fish, egg, diary and poultry are considered richly endowed in protein. This is because they contain all the essential amino acids in the right proportion.

In addition, foods like beans, grains, seeds, soy, nuts and legumes are the major examples of high protein plant food. Vegetable on the other hand does not provide adequate amount of each and every of the 9 essential amino acids except if combined with other plants sources to make a complete proteinous meal.

Furthermore, protein quality is important as we already know but one more thing to be put under consideration is the amount of protein you consume.

Finally, various researchers as of today believes that the current protein recommendations may not be enough to stay healthy for a long time.

Many researchers discovered that the current protein recommendations may be too low to stay truly healthy in the long term.

The role of protein in weight loss

Plus the nutritional benefits proteinous foods are richly endowed with, they also play a key role in reducing weight. Increase in protein intake have remarkable effects on your body composition, appetite, weight as well as metabolic rate.

Protein helps to suppress hunger and appetite

Are you aware that consuming more protein may help to suppress your hunger and appetite for hours after eating?

Protein has the ability to increase the production of hormones such as PYY and GLP-1. These two hormones helps you to feel full and satisfied. Furthermore, it helps in reducing the level of ghrelin, otherwise known as the “hunger hormone”. Due to the fact that protein helps in reducing the level of ghrelin, a higher protein intake therefore leads to a natural reduction in food intake.

Protein helps to increase metabolic rate

Research has shown that an increase in protein intake may help to increase the number of calories you burn. Also, when people consume diets that are high in protein, they tend to burn more calories for several hours after eating.

Protein enhances weight loss and body composition

Since protein has the ability to help you suppress appetite as well as promote fullness and increase in metabolism, it can as well help you lose weight. This is to say that your calorie intake can be reduced drastically by consuming protein. Note that when you reduce your calorie intake, your metabolism slows down as well. This is partially due to muscle loss. Therefore, the higher the amount of protein you consume, the greater your chances of getting protection against muscle loss and keeping your metabolic rate up. We can therefore say that a high protein diet can be very effective for everyone.

Protein also helps to improve health in several other ways and they are listed below:

1. It increases muscle mass:

Research has shown that an increase in protein intake can lead to an increase in muscle size as well as strength when combined with resistance training.

2. It helps to reduce muscle loss during aging:

Alot of people lose muscle as they age. Research has however proven that adding protein to your meal plan helps to protect the muscles in both older people as well as people with muscle loss.

3. Protein helps to strengthen the bones:

The higher the protein intake, the better the chances of promoting bone health.

4.It helps to speed up healing process:

Research has shown that consuming high protein can help to speed up healing process of wounds related to surgery or injury including sunburn and bedsores.

High protein diet meal plan for weight loss

You can combine your highly proteinous foods with other healthy ingredients to create a perfect meal plan that will keep you satisfied and full all day long.

This meal plan comprises of high protein foods like chicken, eggs, chickpeas, salmon and edamame. It also comprises of healthy snacks with high quality protein giving you the minimum recommendation of 50 grams of protein per day. It is a meal plan that is deliciously prepared with other healthy foods like fruits, healthy fats and whole grains in order to keep things balanced. This meal plan comes with delicious meals and snacks that will not only help you lose weight but also keep you satisfied and full all day long. Ensure that you do not miss the meal preparation notes that lists the preliminary activities that can be carried out ahead of time over the weekend so as to prepare for your busy week ahead.

preparation for the week

1. Prepare the mediterranean chicken quinoa bowl and refrigerate individual portions in a separate meal-prep containers to have for lunch on Days two, three, four and five.

2. Hard-boil and refrigerate 2 eggs for your breakfast in the egg salad avocado toast recipe on Days four and five.

First Day

Breakfast Plan (contains roughly about 407 calories and 33 grams protein)

1 serving broccoli together with parmesan cheese omelet

Morning Snack (contains roughly about 30 calories and 0 gram protein)

Just 1 medium plum

Lunch Plan (contains roughly about 402 calories and 16 grams protein)

1 serving butternut squash soup together with avocado and chickpeas

Evening Snack (contains roughly about 42 calories and 1 gram protein)

1 kiwi

Dinner Plan (contains roughly about 319 calories and 26 grams protein)

1. 1 serving citrus poached salmon together with asparagus

2. ½ cup easy brown rice

preparation tip:

To make your job easier, make a double batch of easy brown rice so you can have enough for dinner on day two. You are permitted to freeze any leftovers.

Nutrient analysis: 1,200 calories, 77 grams protein, 135 grams carbohydrates, 22 grams fiber, 41 grams fat and 1,598 microgram sodium

Second Day

Breakfast Plan (contains roughly about 194 calories, 18 grams protein)

1. 1 cup raspberries

2. ⅔ cup non fat plain Greek yogurt

3. 1 tablespoon sliced almonds

Directions:

This recipe is very easy to make. All you need to do is to top raspberries with yogurt and almonds.

Morning Snack (contains roughly about 45 calories, 1 gram protein)

1 kiwi

Lunch Plan (contains roughly about 519 calories, 34 grams protein)

1 serving mediterranean chicken quinoa bowl

Dinner Plan (contains roughly about 471 calories, 11 grams protein)

1 serving vegan coconut chickpea curry

Nutrient analysis: 1,228 calories, 64 grams protein, 130 grams carbohydrates, 27 grams fiber, 50 grams fat, 1,315 microgram sodium

Third Day

Breakfast Plan (contains roughly about 239 calories, 26 grams protein)

1. 1 cup raspberries

2. ⅔ cup non fat plain Greek yogurt

3. 1 tablespoon sliced almonds

Directions:

This recipe is very easy to make. All you need to do is to top raspberries with yogurt and almonds.

Morning Snack (contains roughly about 64 calories, 1 gram protein)

1 cup raspberries

Lunch Plan (contains roughly about 519 calories, 34 grams protein)

1 serving Mediterranean chicken quinoa bowl

Evening Snack (contains roughly about 42 calories, 1 gram protein)

1 kiwi

Dinner plan (contains roughly about 348 calories, 24 grams protein)

1 serving Asian beef noodle bowl

Nutritional value analysis: 1,212 calories, 87 grama protein, 112 grams carbohydrates, 27 grams fiber, 47 grams fat, 1,265 microgram sodium

Fourth Day

Breakfast Plan (contains roughly about 230 calories, 11 grams protein)

1 serving egg salad avocado toast

Morning Snack (contains roughly about 64 calories, 1 gram protein)

1 cup raspberries

Lunch Plan (contains roughly about 519 calories, 34 grams protein)

1 serving Mediterranean chicken quinoa bowl

Evening Snack (contains roughly about 62 calories, 1 gram protein)

1 medium sized orange

Dinner plan (contains roughly about 351 calories, 33 grams protein)

1 serving spicy jerk shrimp

Nutritional value analysis: 1,225 calories, 81 gramsvprotein, 116 grams carbohydrates, 26 grams fiber, 50 grams fat, 1,502 mg sodium

Fifth Day

Breakfast Plan (contains roughly about 230 calories, 11 grams protein)

1 serving egg salad avocado toast

Morning Snack (contains roughly about 84 calories, 2 grams protein)

2 kiwis

Lunch Plan (contains roughly about 519 calories, 34 grams protein)

1 serving Mediterranean chicken quinoa bowl

Evening Snack (contains roughly about 64 calories, 1 gram protein)

1 cup raspberries

Dinner Plan (contains roughly about 318 calories, 26 grams protein)

1 serving zucchini parmesan

Nutritional value analysis: 1,215 calories, 74 grams protein, 106 grams carbohydrates, 27 grams fiber, 58 grams fat, 1,740 mg sodium

Sixth Day

Breakfast Plan (contains roughly about 272 calories and 27 grams protein)

1. 1 cup raspberries

2. ⅔ cup non fat plain Greek yogurt

3. 1 tablespoon sliced almonds

Directions:

This recipe is very easy to make. All you need to do is to top raspberries with yogurt and almonds.

Morning Snack (contains roughly about 42 calories and 1 gram protein)

1 kiwi

Lunch plan (contains roughly about 387 calories and 14 grams protein)

1. 1 serving veggie and hummus sandwich

2. 1 medium sized orange

Evening Snack (contains roughly about 100 calories and 8 grams protein)

1 cup edamame (should be in pods), sprinkled with coarse sea salt

Dinner Plan (contains roughly about 416 calories and 41 grams protein)

1. 1 serving garlic lime pork with farro and spinach

2. 2 servings tangy broccoli with almonds

Nutritional value analysis: 1,217 calories, 90 grams protein, 136 grams carbohydrates, 39 grams fiber, 39 grams fat, 1,278 mg sodium

Seventh day

Breakfast Plan (contains roughly about 212 calories and 8 grams protein)

1. 1 serving​ two ingredients banana pancakes

2. ½ cup raspberries

3. 1 tablespoon maple syrup

Morning Snack (contains roughly about 97 calories and12 grams protein)

½ cup non fat plain Greek yogurt with 1 chopped plum

Lunch Plan (contains roughly about 325 calories and 18 grams protein)

1 serving green salad with edamame and beets

Evening Snack (contains roughly about 151 calories and 5 grams protein)

1. 1 slice toasted whole-wheat bread

2. ¼ mashed avocado

Directions:

All that is needed to be done is top toast with avocado and season with a pinch each of salt to taste, pepper and crushed red pepper.

Dinner Plan (contains roughly about 422 calories and 27 grams protein)

1. 1 serving salmon tacos together with pineapple salsa

2. 1 serving broiled mango to enjoy after dinner

Nutritional value analysis: 1,208 calories, 70 grams protein, 144 grams carbohydrates, 30 grams fiber, 41 grams fat, 1,743 mg sodium.

Important things to note:

1. High protein intake does not cause kidney problems in people with normal kidney functions.

2. People with kidney disease should reduce their protein intake so as to preserve the remaining kidney function.

3. High-protein diets may also promote kidney stones in some people.

4. People with liver disease or other serious health conditions should consult their before beginning a high-protein diet.

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