Do you know that protein plays a crucial role in weight loss? We know how important protein intake is for losing weight and we make sure that you get high protein meal plans specifically crafted for you to achieve your fitness goals.
Let’s know more about protein and its role in weight loss and management.
What is protein?
Protein is the building block of our body. It helps to create, repair and maintain the tissues of the body. From body cells, to hair, to nails and even skin are all made up of protein that are made up of amino acids.
Protein is one of the three essential macronutrients along with fats and carbohydrates that helps our body to function properly.
The macronutrient has a vital role for our body and impact us in various ways, including: Helps to increase thermogenesis Helps to preserve lean muscle mass Helps to give the feeling of fullness Helps stabilizing blood glucose
Benefits of consuming high protein diet:
Consuming a high protein diet can give you multiple health benefits, given you do it under expert supervision. It is always better to consult a certified nutritionist whenever you are making dietary changes. They will design a diet that will align with your health goals keeping in mind your preferences.
Here are a few health benefits that you can get by consuming a high protein diet:
Improved level of satiety:
Satiety is the feeling of fullness one gets after eating. Consuming high levels of protein will keep you feeling full for longer periods eventually improving your satiety levels. Once you have consumed your meal, you would not feel hungry for longer periods which will control your calories intake and untimely food cravings.
Weight loss and management:
A high protein diet is one of the ways to not only lose weight but also to maintain it. With increased intake of protein in your diet you will feel satiated for longer times and you would not feel hungry. This will help control your feeling of hunger and decrease calorie intake.
Protein is also essential to consume during your weight loss process because it helps to maintain lean body mass. While losing weight people often cut protein sources thinking it would help in shedding off some pounds. But it should be totally opposite.
One does not need to cut protein from their diet to lose weight in fact add protein sources to help maintain lean body mass while the body is burning fat.
Improves metabolism:
Protein is a crucial macronutrient and adding it in your meal in high quantities can help you improve metabolic rate. Maintaining metabolic rate helps aid weight loss and helps to maintain it throughout. Protein intake prevents the metabolism from slowing down during the weight loss process.
Healthy hair, skin and nails:
Since protein is the building blocks of tissues of hair, skin and nails, consuming a high protein diet will help maintain your hair, skin and nails.
Foods to Include in high protein diet:
A high protein diet consists of meat products as it is considered as a source of complete protein.
A person following a high protein diet would include:
Animal products:
- Lean meats like chicken breast, turkey breast, lean beef, pork loin and lean cuts of lamb.
- Seafood such as salmon, tuna, trout, cod, shrimp which are also an excellent source of omega-3 fatty acids.
- Include eggs in your high protein diet. You can consume whole eggs or just egg whites.
- Dairy products are a good source of protein. Include milk, greek yogurt, cottage cheese, cheese.
Protein sources beyond animal products:
People who do not want to follow a meat based diet, you can choose various plant based protein sources.
If you are trying to lose weight and someone has told you to add meat products in your diet irrespective of your preference, they are wrong. You do not have to increase your protein intake by including meat related products.
You can increase your protein intake by choosing plant based protein sources as well. Below are a few protein sources beyond animal products:
- Include lentils such as chickpeas, black beans, pulses, kidney beans in your meals. Nuts and seeds are a great source of protein to help you feel satiated. Include almonds, walnuts, pistachios, pumpkin seeds, sunflower seeds etc.
- Grains are also an easily available source or protein. You can choose to add brown rice, oats, barleys, whole wheat pasta, and whole grain bread in your high protein diet.
- A protein diet is incomplete without vegetables and fruits. Include a variety of vegetables and fruits in your meal to make it a balanced diet. Include broccoli, spinach, kale and other green leafy vegetables in your diet.
- Don’t forget to add seasonal fruits as a part of your meal. Also select fruits that can make your meal a balanced diet. Choose from avocado, berries, oranges, apples, bananas, peaches etc.
Vegan protein sources:
- Tofu
- Tempeh
- Seitan
- Dairy alternatives, like soy milk, coconut milk, almond milk and others
Issues with a high protein diet:
An imbalanced high protein diet can cause multiple health issues for you. A high protein diet should be taken care of under expert supervision.
A human body needs all the essential nutrients, which comes mostly from the food we eat. If you are consuming a well balanced diet, achieving your fitness goals would be easy.
A high protein diet can cause kidney strain and the condition will worsen if the individual has underlying kidney issues.
You might have to face dehydration because a high protein diet can lead to water loss through urine.
Consuming large amounts of proteins can cause digestive issues including bloating, gas, constipation especially keeping your diet around meat products.
Excessive protein intake can lead to weight gain as well. Yes. Though protein has a major role to play in weight loss but if not consumed in consideration with calorie intake, it will lead to weight gain. This is the reason why a high protein diet should be designed by certified nutritionists. They will make sure you consume a balanced high protein diet and do not face any nutritional deficiencies.
How Can We Help?
We at Desi Nutrition help people in their muscle gain journey by providing meals crafted by our culinary experts and designed by our certified nutritionists and dietitians.
A high-protein diet should be taken under the supervision of medical experts to get the desired results. Our certified team of nutritionists and culinary experts collaborate to give our customers the meal plan that aligns with their fitness goals.
Subscribe to Desi Nutrition to get customized high protein meal plans for your specific fitness goals. We at Desi Nutrition are committed to help you in planning your meals to achieve your health goals so you don’t have to go through the hassle of daily planning and cooking your meal.
No fitness goal is unachievable and our experts make sure to keep you motivated by right guidance and tasteful meals!
