High-protein diet plans are effective if you want to build muscles or lose weight. High-protein diets have high content of protein but it also makes sure that all other macro and micronutrients are included in the diet. By incorporating other macro and micronutrients in a high-protein diet, you will ensure that you are consuming all the essential nutrients by eating a balanced diet. This article will provide you with a list of high-protein foods to include in your high-protein diet. But before that let us understand the basics of starting a high-protein diet.
Basics of a high protein diet
Before you start a high-protein diet to achieve your health goals, here are a few points that could lead you to success:
Setting your daily protein needs:
First of all, you need to determine your daily protein intake in every meal. The protein that you need to consume on a daily basis would be 1.2 to 2.0 grams per kilogram of body weight.
This intake could be altered based on your body needs which will be determined by your nutritionist.
Planning ahead:
Planning ahead will help you to ensure you are including a protein source in every meal even in your snacks. You have to consume a particular amount of protein in your meals and other nutrients as well. Planning will help you create a plan that would fit all your nutrient requirements.
Choose protein-rich food:
High-protein diet means protein-rich foods in every meal, even in your snacks. Make sure to include various foods that have protein content in them. You can explore both animal and plant-based protein sources. We will discuss a list of both animal and plant-based protein sources further in this article.
Protein supplements:
Your trainer could also recommend consuming protein supplements like protein powders including whey, casein, or others, especially post-workout for convenient protein boosts.
A balanced meal:
A balanced protein meal should contain all the nutrients in appropriate amounts even in high-protein diets. Add both fats and carbohydrates to your diet and make sure it contains fiber and other minerals and vitamins as well. You can get adequate nutrients by including plenty of vegetables, fruits, and whole grains.
Incorporate physical activity:
Physical activity while on a diet is essential to achieve your health goals. Increase your physical activity, don’t just keep sitting on the chair and wait for your body weight to shed itself.
You can start by simply walking daily and then keep on increasing the intensity of physical activities. Include cardio as well as strength training in your routine to see effective results.
Monitoring the intake:
If you have started a high-protein diet and are in the initial stage of the diet, make sure you are tracking your intake of protein. Tracking your protein consumption will help you direct your meals and align them with your health goals.
Make sure you are not overconsuming protein and neglecting other essential nutrients. You can track the intake with the help of a food diary or nutrition app.
Drink plenty of water:
Drinking plenty of water throughout the day is the key to getting effective results. Water works wonders when it comes to your health.
Drinking water aids in weight loss helps in digestion, helps to keep you full, and whatnot. Make sure you are hydrated throughout the day to keep up with the need for hydration for your body.
Consult a nutritionist:
You should consult a nutritionist who can help you get access to a well-planned high-protein diet aligning with your health goals. They will also make sure that your diet includes nutrients in appropriate amounts which will benefit your overall health.
Be patient:
Your body will opt for the changes slowly and gradually they will get used to these changes. But for this gradual change, you need to be patient and give time to yourself and your body to see visible results. Sudden dietary changes can lead to problems with your health and you might end up giving up on your diet.
High-protein foods
Here is a list of high-protein foods that you can include in your high-protein diet. Let’s start with plant-based protein sources.
Plant-based protein sources:
People often have this notion where they think plants don’t have enough protein to fulfill the body’s protein requirements. But that’s not true. In fact, plants have all the essential amino acids, though not in a single food, fulfilling your body’s protein requirements.
Here are plant-based protein sources that one can explore.
Greek Yogurt:
Greek yogurt contains vitamins A, B12, calcium, potassium, and phosphorus along with protein. Greek yogurt could be a part of your high-protein diet because it contains more protein content than your regular yogurt.
Apart from that greek yogurt contains probiotics which help to improve gut microbiomes to help aid in digestion and support immune functions. It is also a great option to add to a low-carb diet because it is relatively low in carbs.
Soya chunks:
Soya chunks, rich in protein, are also a versatile option for cooking. They are the by-product of soybean oil which could be a great option to add to your high-protein vegetarian diet.
Consuming soya chunks in your high-protein diet will provide various benefits as it is good for your bone health and heart health and it also aids in weight management.
The fiber content in soya chunks helps to increase the feeling of satiety and also regulates blood sugar levels making it a great food option for people with diabetes.
Tempeh:
Tempeh is another soy product that is fermented and is also a great food option for vegans. They are high in protein, of course, and also in fiber.
The anti-inflammatory and antioxidant properties of tempeh help to reduce inflammation and neutralize the free radicals in your body respectively, improving your overall health.
Soybeans:
Soybeans are a member of the legume family which provides numerous health benefits. Consuming soybeans will improve heart health, bone health, digestive health and aid in weight management.
Tofu:
Tofu is another plant-based protein source that promotes both heart and bone health. It also helps to control blood sugar levels and ensure hormonal balance.
Tofu is also an alternative for vegans which can be used in cooking various dishes. It is a versatile food and you can use different cooking methods to prepare tofu for high-protein meals.
Quinoa:
Quinoa is a complete source of protein which provides all the essential nine amino acids making it an effective option for your breakfast. Quinoa is also recommended as a diet food because it is gluten-free. So people with celiac disease or gluten intolerance can enjoy quinoa as a plant-based protein source.
Nuts and seeds:
Include nuts and seeds in your diet like almonds, hazelnuts, walnuts, cashews, chia seeds, pumpkin seeds, sunflower seeds, etc to make your diet rich in protein and fiber. You can also keep these nuts and seeds handy as snacks.
Beans and legumes:
Beans and legumes could be a major part of your diet because you can explore cooking them in various styles. In Indian cuisine, beans and legumes are eaten with roti or chawal as they are the staple in the various Indian cultures.
They are a rich source of protein as well as fiber which makes you feel full for a longer period of time eliminating overeating. Include beans and legumes like chickpeas, black beans, black lentils, etc for soups, stews, and salads.
Animal-based protein sources:
Animal-based protein sources have a higher content of protein than plant-based foods. Here is a list of animal-based protein sources that you can add to your diet.
Lean meat:
Lean meat like chicken breast, turkey, pork loin, lean beef, and lean cuts of lamb are good sources of protein that could be added to your high-protein diet.
Lean meat has low fat content and is usually high in vitamin B, iron, and selenium which helps to improve metabolism, and immune functions, forms red blood cells, and even helps to improve mood.
Fish:
Fishes like salmon, tuna, and cod are rich in protein and they also provide omega-3 fatty acids which are beneficial for eye and heart health and improve brain functions.
Eggs:
Considered to be a complete protein because it provides all the essential amino acids (nine amino acids) including choline which supports brain health. Eggs are also a vital source of vitamins A, D, E, and B12.
Dairy products:
Milk, yogurt, cottage cheese, or cheese are popular dairy products that are rich in protein as well as calcium. They aid in weight management and also support bone health.
Shellfish:
Shrimp, crab, and lobster are foods that are a rich source of protein. They help in weight loss because they are low in fats and calories and provide vitamins B12 and d along with iron, zinc, and omega-3 fatty acids.
Frequently Asked Questions
What are the benefits of a high-protein diet?
Ans. A high-protein diet helps in muscle growth and weight loss by increasing satiety.
Can I get enough protein without eating meat?
Ans. Yes, you can get enough protein even without eating meat. Plant-based protein sources are more than enough to be a part of your high-protein diet. You will have to add a variety of plant-based proteins to your diet to get an adequate amount of protein and other vital nutrients.
What are the high-protein snacks for a quicker boost?
Ans. You can have Greek yogurt, nuts, seeds, hard-boiled eggs, or protein bars to get a quick protein boost.
What are the risks associated with consuming too much protein?
Ans. Consuming too much protein can lead to kidney issues, digestive issues, and risks associated with bone health.
