High protein low sugar diet is recommended for diabetics. Its major advantage is that it limits a person from getting too much carbohydrates, thereby controlling blood sugar and insulin levels of the body. Consequently, this diet helps in weight loss and reduction of triglyceride levels in the blood. When triglycerides are low, it is next to having low cholesterol, therefore you have lower risk of heart disease.
While it is easy for diabetic non-vegans to follow this diet, vegetarians may have difficulty in sustaining it. This is because a bulk of their food consumption may come from rice, root crops, bread, and fruits which contain a lot of carbohydrates. Here are some tips for vegetarians in order to follow this diet plan.
Whole Grains vs. Refined Grains
Grains like rice, rye, whole wheat flour, wheat germ, wheat bran, durum wheat, oat bran, and semolina are naturally high in protein. This food group must always be present in a vegan diet, but choose whole grains instead of refined ones. This is because proteins are removed in the process of refinement, leaving you with carbohydrates alone. Just be careful in buying prepared breakfast cereals, as these may contain candy bars.
In addition, a chemical called alloxan is added to flour during its refinement process. This chemical destroys the beta cells of the pancreas, which eventually lead to type 2 diabetes. For this reason, opt for whole wheat flour instead of the white one.
High Protein Low Sugar Diet from Nuts and Seeds
Nuts and seeds are packed not only with high protein but vitamins, fiber, and essential amino acids as well. It is recommended for diabetics, since it has very low carbohydrate content. Therefore, munching on almonds, sunflower seeds, peanuts, pistachios, sesame seeds, and cashews can be helpful.
Legumes and Other Veggies Rich in Protein
Beans, peas, and lentils belong to leguminous plants. These are rich in iron, potassium, folate, magnesium and protein. A popular example of a product made from soy beans are tofu and soya milk. Both contain all the essential amino acids needed by the body. They are also low in cholesterol and sugar, hence perfect for diabetics.
Other plants that can provide you with protein are parsley, tomatoes, seaweeds, leeks, peppers, and shallots. Combine these with plants mentioned previously for a high protein low sugar meal.
Seafood and Fish for Pesco-vegetarians
Pesco-vegetarians are semi-vegans because they still consume seafoods, fishes, eggs and dairy products. Therefore, they have lesser problems in following the aforementioned diet plan compared with strict vegetarians. They can get complete protein from fishes like salmon, tuna, and other seafoods. They should be warned though, that these foods may contain mercury. Therefore these must be eaten sparingly.
Eggs For Ovo-vegetarians, Cheese and Dairy products for Lacto-vegetarians
Eggs from chicken, turkey, and quails are rich in complete protein. However, those who suffer from high cholesterol and hypertension must eat them carefully. Egg yolks can be removed, since these contain the fat component, then egg whites that are protein-rich can be included in recipes.
Furthermore, milk and milk products contain essential amino acids. Lacto-vegetarians need not worry in eating a high protein diet. Adding cheese in vegetable salads, pastas and soups can contribute to their protein consumption. For those who want less fat in dairy products, you can choose skimmed milk instead of the regular ones. Low-fat creams and yogurts are also available in the market.
Watch Out For Fruits High in Sugar
Fruits are packed with a lot of antioxidants, vitamins, minerals, and fiber. However, vegetarians must be careful if they are following a low sugar diet. Some fruits are high in sugar, although fructose (the simple sugar in fruits) does not boost blood sugar levels the way table sugar does. The safest way, therefore, is to know which fruits have the highest sugar content, and then avoid eating them.
Dried fruits have higher sugar content than the raw ones. In addition, plums, oranges, tangerines, grapefruits, mangoes, bananas, kiwi fruits, pineapples and pears are some of those with high sugar.
Other Foods to Avoid
Soda and other carbonated beverages should absolutely be eliminated from your diet. A can of soda contains up to 15 teaspoons of sucrose or table sugar, therefore drinking it can shoot up your blood sugar levels instantly.
Moreover, consuming French fries, doughnuts, chocolate bars and candy bars should also limited. These provide you with almost no nutritional value at all. Of course, hypoglycemics can take a candy or chocolate bar only if they have very low sugar in the blood. However in your normal diet, eat these foods sparingly.
Finally, Energy and meal replacement bars and protein shakes should not be on your diet. These give you high protein, but they have too much sugar content.
Following these tips is quite easy if you are determined to have a high protein low sugar diet.
File Under: High Protein Low Sugar Diet
Protein diet is gaining a lot of popularity these days because studies and researches have proved that protein rich diet helps in weight loss, building muscles, staying healthy and fit.
How does protein diet help in weight loss
- Protein rich foods are stomach fillers. You will not feel hungry for a long duration of time.
- The craving of food is reduced when you have a protein diet because the supply of appetite stimulating hormones to the brain is reduced. This suppresses hunger as well as the urge to eat more and eat frequently.
- Protein burns fat faster. It increases the rate of metabolism. Protein is the best source of energy and the energy gained improves the digestion and breaks fat molecules.
- Proteins are lower in kilojoules when compared to carbohydrates.
How does protein diet help in staying healthy
- Eating vegetable protein keeps your heart healthy. The risk of heart diseases is reduced.
- Protein is essential for tissue repair. If you suffer from an injury, protein accelerates the healing process.
- Protein is also essential for thick, long hair and healthy nails.
- Protein improves your general immunity.
- A protein rich diet with low carbohydrates helps in the reduction of risk of type 2 diabetes.
- Protein rich foods like soy beans are helpful in treating many health problems related to menopause.
- Protein diet improves the memory skill and is helpful in avoiding the memory loss due to old age.
How does protein diet help in building muscles
These days muscle building has become a passion and fashion. Your body needs amino acids to build muscles. Proteins are nothing but long chains of amino acids connected by peptide bonds. Amino acids are very essential for muscle repair too. That is why protein is recommended for body builders after a severe work out.
It is generally accepted that proteins are good for health. There are many foods that are rich in protein. Are they all to be included in a protein diet? The answer is NO. There are some foods that are high in saturated fats that have many harmful effects on your health. It is very important that you choose the right protein package if you want to enjoy the benefits of protein and avoid its disadvantages.
- Think of high proteins and you are reminded of beef and red meat. It is true that beef and meat are rich in proteins. Lean cuts of beef that have low fat content are a good source of protein. Red meat contains a lot of saturated fat which is the culprit of many health problems. Fat free beef and meat can be included in the protein diet. Avoid processed meat and beef sold in the market.
- Poultry like chicken and turkey are also rich in proteins. Make sure that the skin is removed when you include poultry in your diet. Poultry has lower saturated fat.
- Fish is the best non vegetarian source of protein. Fish is rich in omega-3 fatty acids that are very good for your health. Fish has very low carbohydrate content. It is better to buy fresh fish. Tinned fish have more sodium content.
- Cheese has high calorie content. It also has a high fat content. Low fat cheese is the best option for cheese lovers.
- Eggs, that have high cholesterol content, should not be taken frequently by people suffering from cardiovascular diseases and people who are at a high risk of heart attacks. It is better to eat boiled eggs rather than fried eggs, scrambled eggs and omelets.
- Low fat dairy like skimmed milk and low fat yogurt are good sources of protein.
- Whole grains like wheat and oats are rich in protein and they have good fiber content as well.
- Other vegetable sources like beans are excellent sources of proteins. They have no fat content, but the vegetable sources are called incomplete proteins because they lack a few essential amino acids.
The disadvantages of too high protein diet
Protein taken in right quantities is good for health. Too much of protein has some harmful effects on health.
- Protein rich food should be avoided by people who have kidney problems or who are at a high risk of kidney diseases. Too much of protein can cause diseases like kidney stones and gout.
- Too much of protein from foods like red meat increases the risk of cancer.
- High protein may result in gas formation, constipation and other intestinal and digestion problems.
- Eating foods rich in protein alone may lead to vitamin deficiency and other deficiencies.
- The risk of dehydration is greater.
How to overcome the disadvantages
It is true that protein diet is good for health, but body needs other nutrients, vitamins, carbohydrates and fat too. A balanced diet that contains proteins and other nutrients is the best option. If you opt to take a protein diet drink plenty of water to avoid getting dehydrated. Consult your doctor and make sure that you don’t eat excessive proteins than that needed by your body. It is better to go for protein rich food than taking protein supplements. Make sure that the protein diet you follow includes foods that have more proteins and less saturated fat.
File Under: Protein Diet
High protein foods that are included to your diet plan have a very beneficial influence and part in improving your health for the better. It will be comforting for all those looking for suggestions for foods that are high in protein to learn that there are quite large assortments of foods available that are high in proteins.
The main food groups where you can find foods that have a high protein content are dairy products, the grains you eat on a daily basis, meats like poultry and fish and even all those beans you know like kidney beans and soya beans.
Not all proteins are healthy
However though there are quite a lot of food products that are high in protein, they are not all good for you. In fact, for best effects from your high protein diet, you should know which proteins are best for both your health and your diet before including them to your diet.
The foods that form part of an ideal protein diet plan are those that contain high amounts of proteins, along with some other advantageous properties in them like lean and good fats and calcium.
So here is a list of some favorable protein foods to include in your diet, in no particular order.
Poultry and fish
A typical chicken breast that weighs 3.5 oz. provides your body with 30 Gms of protein. While choosing your chicken breast, it is always better and healthier to look for one that is 99% fat-free and which comes without any skin or bone. This is the leanest and best type of chicken breast you should include to your diet.
If you are thinking of eating turkey, then you can get about 7 grams of protein for each ounce of turkey that you eat.
A very good source of lean protein is poultry or white meat as the dark meat you find in markets generally has high levels of fat. Moreover, red meat skin is also high in fat, giving all the more reason to avoid including any form of dark meat to your diet.
Tuna is also one of the many high protein foods that have about 40 grams of protein in a 6 ounce can of tuna. Similarly, salmon has about 27 grams of protein in 3.5 ounces of its meat.
This shows that just like white meat poultry, tuna and salmon are also great sources of lean protein. Not only are they are great source of protein, they are also rich in vital amino acids your body needs. The best way to give your body the proteins found in these fish is to eat them sushi style.
Regarding dairy products, eggs, yogurt, milk and cottage cheese are all foods that are high in protein. 1 large egg gives you about 7 grams of protein while 1 cup of 1% or skimmed milk gives your body about 8 grams of protein.
Half a cup of cottage cheese gives you about 15 grams of protein while a cup of yogurt gives your body anywhere between 8 – 12 grams of proteins. So if you are looking for high protein foods that not only satisfy your protein quota for the day, but also give your body it’s required calcium, these dairy products are definitely winners.
If you are always on the go, and need some high protein foods that you can eat on the go, then you have to include almonds, peanuts and cashews to your diet.
A quarter cup of almonds give you 8 grams of proteins while a quarter cup of peanuts give your body about 9 grams of protein. While a quarter cup of cashews give you 5 grams of protein, 2 tablespoons of your favorite peanut butter is also nutritious as it gives your body about 8 grams of protein.
This all proves that these nuts make great snacks to snack on in between meals. Not only do they satisfy your hunger, they provide your body with much required proteins.
Moreover, they can be eaten when you don’t have the time to actually cook a meal and just need something to keep your body burning fat actively. Instead of eating calorie laden snacks, these healthy snacks make you feel satisfied while providing your body with its required quota of proteins.
All these high protein foods are easily available
To top it all, all these high protein foods are easily available. You need not go round looking for them as they are all easily available at your local grocery store.
Once you start including all these foods that are high in their protein quotient to your diet, you start providing your body with the required proteins that helps you grow healthy and lean muscles so that you are bigger and quicker at whatever you do.
Besides including all these protein rich foods that you can include to your diet, if you are looking for other options to enhance your muscles through an increased protein intake, it’s better to take a look at the many protein diet plans available on the internet.
These diets have interesting variations of adding high protein foods to your diet to help you lose weight and build lean muscle.
Why Ideal Protein Diet is Important?
Protein is an essential part of any diet. Often called the building blocks of life, protein is a rich source of essential amino acids and is a key component of many body parts including bones, skin, blood, cartilage, hair, and nails. It is also the primary macronutrient involved in the formation and maintenance of muscle mass in the body. Protein has many other benefits, such as boosting metabolism and repairing tissues.
Protein is not stored in the body, so you need a regular intake of protein-rich foods to meet your protein requirement. Unfortunately for lactose intolerant people, the best sources of protein are dairy products, most of which they cannot consume. This puts them at a risk of protein deficiency.
Ideal protein diet supplements are now used by anyone who needs a little extra protein. Dieters, medical patients, junk food junkies and people who ϳust want to be a little more health-conscious are all using protein supplements.
Not only is protein useful in helping prevent and treat a number of diseases, protein is necessary for survival. Protein is a macronutrient that is made up of chains of amino acids. Protein contains nitrogen, hydrogen, oxygen and carbon, and there are 22 amino acids that protein provides for our bodies, eight essential amino acids and 14 non-essential amino acids. Essential amino acids are named so because the body is unable to produce them, so we must get these proteins from dietary sources.
There are two types of protein: complete and incomplete. Complete proteins are proteins that contain all of the essential and non-essential amino acids. Incomplete proteins do not contain all of the essential and non-essential amino acids, but when eaten in combination, you can get the proteins you need to maintain a strong, disease-free body.
Ideal protein diet Supplements
The body makes certain proteins naturally and we also get protein in our diets. But, there are times when we need ϳust a little bit of extra protein, whether if it is for post-workout muscle recovery, as a part of a weight loss plan or ϳust for a little boost of energy. There are a number of varieties of protein supplements, including liquid proteins, powdered protein, liquid protein shots (drinks, not needles) and capsules.
Liquid Protein: Muscles need protein to grow and stay strong and healthy, and sometimes, we need extra protein. Liquid protein supplements are made for people looking for muscle recovery following workouts or exercise, those who are trying to build their muscles and anyone else who needs additional protein in their diet. They are also used as meal replacements in many diets and for busy people who are always on the go.
Liquid whey protein shakes are easily and quickly digested, and their effects are almost immediate. They are ideal for those who don’t eat a lot of meat. You can get liquid protein shakes that are low in fat or without fat and carbohydrates, which are ideal for dieters who are ϳust looking for additional protein. Or, you can get them with fat and carbohydrates, which is great for before and after workouts. Because many of these are milk-based, people who are lactose intolerant should read the ingredients carefully before buying any liquid protein supplement.
Protein Powder: These are great because they can be added to a number of recipes, or enjoyed in shakes and smoothies. They can be enjoyed as an additional source of protein in your diet or as a meal replacement. Whey powder is one of the more commonly-used protein supplements. Whey is a bi-product of the cheese-making process, and when dried, it turns into whey powder, which can then be added to shakes and smoothies or incorporated into recipes.
Because there are different types of whey powder, there are going to be powders with varying amounts of fat and carbohydrates. If you are looking for a protein supplement that is going to promote muscle recovery following workouts, then look for one that is higher in fat and carbohydrates. If losing weight is your goal, look for a protein powder supplement with fewer carbohydrates and less fat. Whey is a milk product, so it is not good for the lactose intolerant.
There are other protein powders that you can choose from, including soy-based powders, which are great for vegetarians and people who are intolerant to milk and milk products. Soy powder comes from soybeans, so it is entirely a vegetable product. The taste isn’t really the greatest, but there are soy powders available that when mixed with juice, milk or yogurt, taste really good.
Protein Shots: Not only do they provide additional protein in your diet, but protein shots also give you that little boost of energy when you need it. Most of these protein supplements contain between 20 and 25 grams of protein per serving, so they really pack a punch.
Protein shots are no more expensive than the energy drinks that many people buy, but they are a whole lot healthier for you. They will provide you with the energy that you need in a healthy way, and with a lot of great flavors to choose from, they taste great too. Try protein shots in grape, apple, raspberry, lime and more.
Vegetarian ideal protein diet
1) Ezekiel cereal – This Almond flavoured cereal packs a lot of punch for a breakfast meal, coming in at 8 grams of protein per ½ cup of cereal. And we all know how easy it is to have more than a ½ cup. So rest assured that you are getting at least 8 grams of protein from the cereal alone.
2) Hemp Bliss – This drink might take some getting used to, but it goes well with the Ezekiel cereal and tops up your protein consumption wit 5 grams/cup on its own. With the two combined you are looking at 13 grams of protein for one meal.
3) Nature’s Path organic unsweetened oatmeal has a surprising 7 grams of protein per packet. Now, if you’re looking to pack on muscle, then you are most likely consuming more than one of these packets at a time.
4) Nut Butters – Cashew butter, almond butter, macadamia butter, you name it – these nut butters are all excellent sources of protein. Mix in a tablespoon of one of these butters into your oatmeal and you’re looking at a high protein snack right there. The cashew butter alone weighs in at 5 grams of protein per 30 gram serving.
5) Multigrain Bread – This goes nicely with the nut butters with each slice offering 3 grams of protein. And if you’re looking to gain muscle, then 2 slices ϳust won’t be enough for you, so you could potentially be looking at 12 grams or protein just from the bread. Factor in the 10 grams from the nut butter and you’ve got yourself a healthy dose of protein.
6) Quinoa and Quinoa Flakes – Quinoa has a nutty flavour to it and is also very easy and super quick to make, making it an ideal side dish for many meals. Add in the fact that the flakes have a whopping 15 grams of protein per 100 gram serving and you’re not only getting a delicious meal, but one with a lot of protein as well.
7) Pasta – if you’re going to eat pasta, then look for Spelt or Kamut noodles in particular. Spelt clocks in around 11 grams per 85 gram serving. It’s always difficult to tell ϳust how much pasta is on your plate, so you can bet that you’re eating more than that 85 gram serving.
Beans – beans, black beans and kidney beans especially, are probably one of the biggest protein sources of everything I’ve mentioned thus far. Men’s Health recently declared black beans to be the cheapest protein source per 10 grams at 13 cents. So go ahead and make a bean salad, or stew up a pot of chilli full of kidney beans.
9) Nuts – Almonds, cashews, pecans, walnuts, and pistachios in their raw form, are all excellent high protein snacks.
10) Wild Rice – at 4 grams of protein per ½ cup of dry rice, wild rice isn’t only just a very healthy side dish, but one full of protein as well.
Non vegetarian ideal protein diet
one of the best sources of protein for a ideal protein diet is an egg. Sure, the little buggers are full of fat. That’s why you shouldn’t indulge yourself in more than one at a time. An egg will stimulate your body’s production of glucagon hormones, leading to quicker weight loss. Egg whites are even better for increasing the hormones and losing weight. Meanwhile, do not kill an egg’s nutritional value by covering it with cheese, or any other fattening foods.
Poultry, such as turkey, is terrific for supplying protein to a weight loss plan. Besides the natural supply of proteins, the bird helps you sleep better. After all, turkey promotes the release of tryptophan into your body. As soon as you begin experiencing better shut-eye, shedding fat becomes easier. After all, you become more energized and less stressed throughout the day. Maybe even try going to bed a little earlier at night, as well as sleeping in a bit later on the weekends.
Another marvelous food for getting you plenty of protein is fish. Eating salmon, tuna and other protein-rich pickings from the sea is excellent for helping you shed a few pounds. After all, fish usually satisfy hunger cravings for hours at a time, and even help to boost energy levels in your body by burning calories.
Ensuring that you take in the adequate amount of protein each week will be vital to your muscle building progress. You should aim to take in a ideal protein diet for healthy, normal amount of protein instead of a high amount that is neither beneficial or sustainable. You should never use protein powder to replace whole food sources of protein as there are many nutrients found in meat that you will not be able to get from supplements, however when added to the diet they are extremely beneficial. Therefore, you should assess your body’s needs and where you are in your workout regimen before overloading on protein. High protein foods for muscle building are good in moderation but too much is definitely detrimental.
File Under: ideal protein diet
Low Fat Foods High In Protein
Low-fat diets can be an effective way to lose weight, and there are often two ways to go about it– with foods high in protein and foods high in carbs. For reducing hunger pangs and cravings as well as to head off some of the side effects of obesity, more and more people are discovering the benefits of foods high in protein.
Why Foods High In Protein?
Protein, said to be the building blocks of cellular growth, is found throughout the body in the form of muscle, bone, skin, hair, blood and other tissues. When decreasing calories and fat intake, adequate intake of foods high in protein can definitely help prevent muscle loss , which, in turn, helps the body burn even more fat.
Still, while many proteins may have the same benefits for the body, not all foods high in protein are the same. Which of the foods high in protein are the best sources of this valuable nutrient? Foods high in protein can come from either animal or plant sources. Often, both animal and vegetable protein probably have the same effects on health– it’s what else is available in those foods high in protein that makes the difference.
Foods High In Protein From Animal Sources
Fish are definitely the best animal-sourced foods high in protein and low in fat. Three ounces of seafood like fish and shellfish, can offer high levels of – between 10 and 23 g of protein, with the highest levels coming from clams, crab, cod, flounder, haddock, halibut, mackerel, ocean perch, pollock, trout, rock fish and scallops. These provide at least 20 grams of protein as well as iron, calcium and potassium, not to mention heart-healthy omega-3 fatty acids.
Poultry are also among the foods high in protein that are low in fat–in fact, it is often said to be a complete protein source. Skinless, boneless chicken and turkey are lean meats high in protein and low in saturated fat, with a 100-g skinless chicken breast containing 31 grams protein and just 3.6 grams of fat, while a 100-g turkey breast contains 30.1 grams of protein and 0.7 g fat. Duck and goose, while also foods high in protein are far higher in fat.
Beef, pork, or lamb, are also foods high in protein. Beef, for instance, is among the foods high in protein that are considered good for building muscles mass and strengthening the immune system– but you will need to make sure to choose the leanest cuts, as well as moderate portion sizes. As much as possible, avoid processed meats such as hot dogs, bacon, or ham in order to lower risks of cancer and other diseases such as hypertension and diabetes.
Aside from meats, there are other very good foods high in protein that may also be derived from animal sources. Cheeses and other dairy products, for instance, are among the foods high in protein and low in fat– providing, you choose correctly. Low-fat cottage cheese, for instance, made from either 1 per cent or 2 per cent milk fat, is one of the most versatile foods high in protein, providing at least 15 grams of the nutrient per half-cup with only 100 calories and 2 grams of fat per 1/2-cup serving. Regular cottage cheese (made of 4 percent milk fat) is not bad either, containing116 calories and 5 grams of fat per half cup.
Cheddar and parmesan are also good foods high in protein, providing 10 grams per 1-ounce serving for parmesan and 8 grams per 1-ounce serving for cheddar. Easy to incorporate into your diet, these foods high in protein can be grated as a topping or melted and used as cheese sauce on vegetables, a garnish in soups, a sauce for other or pair with fruits for a nutritious snack. Yogurt, another dairy product is also a food high in protein– a 6-ounce serving of nonfat plain strained, Greek-style yogurt contains 18 grams of protein and plenty of calcium besides.
Eggs are also excellent and complete foods high in protein, with a medium-size egg providing 6 grams of protein not to mention 1.3 mg of iron, beneficial amounts of vitamins D and B12, and approximately 250 milligrams of choline.
Plant –Based Foods High In Protein
Beans, nuts, and whole grains, are excellent foods high in protein as well as healthy fiber, vitamins, and minerals. Beans, for instance, are great foods high in protein as well as fiber and B-vitamins. Edamame – the young soybean– makes for a great snack and provides around 20 grams of protein per half-cupful while boiled black beans provide around 15 grams. Soybeans can also be taken in the form of tofu (soybean curd), another versatile food high in protein, and considered one of its best sources.
Similar to beans, lentils are foods high in protein that are also members of the legume family. Extremely high in fiber and protein, one cup contains 1 g of fat, 16 g of fiber and 18 g of protein.
Grains such as quinoa, wheat, and oats are also great vegetarian foods high in protein. One cup of cooked quinoa contains 4 grams of fat, 5 grams of fiber and 8 grams of protein, while other grains, whether cooked by themselves or made into whole-grain breads, can be excellent foods high in protein and fiber. Oatmeal, requires special mention as it not just contains protein but also contains both soluble and insoluble fiber. Soluble fiber helps lower cholesterol while insoluble fiber aids in digestion. One cup of cooked oatmeal contains 4 grams of fat, 4 grams of fiber and 6 g of protein. Although not as high in protein as other foods high in protein, 6 is still good.
While nuts may be higher in fat compared to other plant-based foods high in protein, these are often the heart-healthy kind– with omega 3 fatty acids. A 1-ounce serving of nuts offers anywhere from 4 to 7 grams of protein.
File Under: Foods High In Protein
Foods High In Protein
Any mother care book for expectant women will tell you that foods high in protein are among the most important components of a pregnant woman’s diet. Of course, foods high in protein are not the only things an expectant mother-to-be should be ingesting for the good health of her child, but they compose perhaps what is the most important food group for someone who is eating not only for her own health, but for that of the child growing inside her.
Foods High In Protein And Other Nutrients – For Two
Pregnant women obviously have different and more specialized nutritional needs than ordinary people. For one, they are eating for two, and the diet of the mother impacts the growth and development of the fetus inside her. One of the most important things to take into consideration, however, is that it is not only the number of calories that the mother takes in that is important in this crucial stage in both mother and child’s life– but what nutrients these calories are made of. Foods high in protein – soy, dairy, meats and the like– are definitely a great part of the healthy diet essential during pregnancy, both for the expecting mother as well as the growing child. In fact, according to MayoClinic.com, foods high in protein during pregnancy is essential to promote growth; they recommend 71 grams of protein per day. This seems like a lot of protein, but by adding foods high in protein to each meal and snack it can be done.
Recommended Intake Of Foods High In Protein
According to the website MayoClinic.com, the recommendation for total calorie intake is to increase it daily by around 300 calories for pregnant women. Foods high in protein and carbohydrates are around 4 calories per gram, while fat is 9 calories per gram. With the previously mentioned minimum recommended intake of protein at 71 grams– this adds to about 284 calories– aside from the foods high in protein, more calories are added to the daily intake by the carbohydrate and fat sources included in meals and snacks.
Morning sickness tip: many doctors and old wives’ tales claim that the cravings for strange foods and food combinations – not just of foods high in protein but others as well– are often the body informing you of a certain nutritional deficiency- you want those things for a reason – and indulging these cravings can possibly reduce nausea, morning sickness and other discomforts of pregnancy.
How To Incorporate Foods High In Protein Into Meals
While the recommendation of additional foods high in protein into a pregnant woman’s diet at first seems hard, it really isn’t. Here are a few simple ways to increase the intake of a foods high in protein to ensure both mother and baby receive the amount necessary for good health and development.
Breakfast. Milk and other dairy products are among the foods high in protein that are essential for a healthy pregnancy. What’s more, they also provide the calcium essential to the baby’s growth. Eggs too (for those who can eat them) are among the foods high in protein that are easily incorporated into a pregnant woman’s diet: one whole egg contains 6.3 grams of protein. Whole grains and fruits, too, which contain trace amounts of protein can help round off the breakfast meal. Experts also advise expecting women to eat their largest meal at breakfast. Not only are foods high in protein and other nutrients are more easily absorbed during this time, this also helps prevent nausea and other pregnancy-related discomforts.
Lunch. Meals during the middle of the day should also include at least one of the foods high in protein, such as lean meats, along with a complex-carbohydrate sources such as fruits, vegetables or both. This combination of foods high in protein with fiber helps you get the essential nutrients you and your baby need while filling you up as well. Aside from the fiber and foods high in protein, also include healthy fat sources such as olive oil in salads, avocado or the like. Adding a half cup of cottage cheese– one of the healthy and rich sources of foods high in protein– to your lunch can add 14 grams of protein. Soybeans and tofu are also among the great foods high in protein that are healthful and easily absorbed by the body.
Dinner. For many people, dinner is the one meal where they incorporate the bulk of foods high in protein– pregnant women included. Meats, fish and other foods high in protein are great inclusions in the dinner menu–however, make sure that these protein sources as lean, and any fats incorporated are the healthy kind. Lean meats and fish are among the good foods high in protein to include– not only are they low in fat, but also provide iron that your growing baby needs. Fish also rank high among the foods high in protein– expecting women, however, should check with their doctor to ensure what kinds of should be avoided during pregnancy as there are those that have high mercury content.
Snacks. Snacks such as nuts and dried fruits are a great way to augment an expectant mother’s supply of foods high in protein. What’s more, they help stave off discomforts such as nausea and hunger pangs while providing other nutritional requirements such as essential fatty acids and healthy fats that the growing baby needs. Many expectant mother often include snacks for mid-morning and mid-afternoon.
File Under: Foods High in Protein
How I Use High Protein Diet Plan for Bodybuilders
Let me tell you a story of how I turned from being a weedy, skinny, kid to having a physique that I always wanted. This isn’t going to one of these rags to riches stories where I try and convince you that a brilliant new exercise program worked, because it didn’t. I became a member of a gym and started to lift weights – I did see some results, my biceps got a little bigger, I could see some mass over my chest which before was flat, but I wasn’t close to looking like how I wanted to look. I diligently went 3 times a week, did my split routine, spent my time on the bench press, and squat rack, but it didn’t make much of a difference. I started taking protein shakes, but again, I hardly noticed any difference. I was still skinny overall, and I thought that I didn’t have the genetics for it. I finally decided to ask someone who seemed to know. There were a couple of bigger guys in the gym. They seemed to be working out hard, and were grunting and sweating like you would expect, but I seemed to be working out just as hard as they did. I decided to get the courage to ask them for their advice.
How I learned the importance of high protein diet in bodybuilding
When I walked over to them and asked, they were helpful. They looked at me and asked me straight off: whats your diet like? I replied what I was eating which in retrospect was ridiculous to my goals – two bowels of cereal in the morning, a sandwich for dinner, a high protein shake after I worked out, and a normal dinner. Immediately, they sized me up, asked me how long I had been training, what my weight was, what my goals were. I told them |I was 150 pounds, had been training for 6 months, and wanted to look like they did. He told me that the only way to increase body mass, was to have a bodybuilding eating plan and sticking to it. If I just decided to work out, but eat the same food I always used to eat, then I would not see much of a difference. If I was serious about following a bodybuilding diet, I would have to change the way I eat completely.
My high protein diet plan for bodybuilders
He also offered a few direct diet tips in regard to what I should eat (bodybuilders are not shy in their opinion). He told me that I needed to eat at least 1 gram of protein for every target pound I wanted. So as I wanted to get to 220lb, the best way to do this was to eat 220 grams of protein every day. I was nowhere near that amount of protein. I also had to make sure that I was getting my protein from sources that had a high bio availability.
The foods I was recommended included chicken breasts, eggs, tuna, turkey, steak, milk, protein powder, all packed with protein. I decided to go home and work on getting myself a diet plan. It would be difficult to eat all the protein I needed in 3 settings of breakfast, lunch and dinner, so I was recommended to split my diet up. Eventually I came up with the following high protein diet plan for bodybuilders that I still use to this day.
Meal One (40 grams of protein)
- 6 egg whites
- 2 egg yolks
- 2 ounces low fat ham
- 1 cup orange juice
Meal Two (midday) – (40 grams of protein)
- 1 protein shake with skimmed milk
Meal Three (lunchtime) – 40 grams of protein
- 4 slices wholewheat bread
- 4 ounces of turkey breast
Meal Four (40 grams of protein)
- 1 protein shake with skimmed milk
Meal Five ( 60 grams of protein)
- 1 cup cooked rice
- Steamed vegetables
When I started this diet, my gains in muscle really took off. Sticking to a high protein diet plan for bodybuilders really does take discipline, but the results are worth it. Within the first month, I put on 10 pounds, and by 12 weeks, I had put on 30 pounds reaching 180 pounds. Within half the time I had been working out, I looked significantly bulkier. I was significantly bulkier. If anything my waistline looked more defined as I could make out the muscles of my six pack. I could really notice a difference in my build when I was wearing a T shirt, as you could see the extra muscle underneath. Designing a high protein diet plan for bodybuilders is the most important thing that you can do if you want to gain mass or put on muscle. I lifted weights with very little result, as my body did not have the protein rich environment in which to grow. I know now that it is when the body is resting that it is growing, not while I am working out. I used to lift weights, look in the mirror and see the pump that expanded my muscles. That look did not last – within hours I had shrunk back down. The real growth happens when you rest, and all the torn muscle fibers gather the protein in the diet to build the muscles thicker and stronger than before.
File Under: high protein diet
High Protein Diet for Women
A high protein diet for women is indispensible for achieving a strong and healthy body. Protein builds almost everything that a body needs in order to function properly. In medical terms, protein is the name of all the amino acids. As a woman, high protein diet helps in the development of various internal attributes of your body like cells, tissues, bones and muscles. In fact, these internal attributes form your body. However,the requirement of protein for men and women differs. Men need slightly more protein than women do. It is only for pregnant and lactating mothers that a female body requires exceptional amount of high protein diet for women.
Everyday your body goes through a process of wear and tear and hence it needs to repair these on a daily basis. Most of the problems arise when you confuse protein with other nutrients like carbohydrates. When opting for a low fat diet, always bear in mind that never compromise on a high protein diet for women. Your daily meal should contain adequate amount for a well-balanced health.
Therefore, it is quite obvious that a high protein diet cannot be avoided at all. Every woman needs it whether she is 30 or approaching menopause. Cutting down in protein can cause serious complications. You may not realize what protein is doing for your body but it is one of the most important nutrients. You can spot the effects of high protein diet on your body. Protein is responsible for the inner beauty.
Why Do Women Need High Protein Diet?
If you analyze your body from head to toe, almost every part of your body needs protein. A high protein diet helps in the healthy growth of skin and hair. Feel your hair. Is it soft to touch and has shine. Healthy hair has a natural shine to it. It may not be shimmering but there should be a glow to it. If you have split ends then also you need to add protein to your diet. Look at your nails; they should be smooth to touch if you have been taking a high protein diet for women. If they have scales or are rugged to touch then your diet lacks protein. Smile and check your teeth do they look brittle. Do you occasionally suffer from toothache? Well, protein foods, which are rich in phosphorous can, help in maintaining strong teeth. Immune system, which protects against diseases, can be built strong with a high protein diet for women.
High Protein Diet And Your Body
Therefore, now you know that you require high protein diet for almost everything your body needs to do internally and look healthy externally. The next step should be to discern as to how much of protein you actually need. There is no hard and fast rule as to the basic requirement of high protein as a woman your body needs but generally, you need about 45 grams of protein in a diet for women on a daily basis. This amount is just a general idea because protein requirement depends on the built, weight, age of every woman.
To be satisfied that you are having a high protein diet you should include at least one of the following foods in your diet:
- Whey Protein: It is gaining popularity as a high protein diet for women with every passing day. The most important benefits include anti-cancer and immunity building properties.
- Eggs: these are the basic providers of high protein diet for women. Make eggs your life-long partners for protein supply.
- Soy: it is perhaps one of the most powerful protein packed foods. You can have soymilk or soy grains and make your everyday meal a high protein diet. Soyís benefits are quite difficult to count as they fulfill a holistic requirement of protein. In brief, soy can save you from osteoporosis, endometriosis, heart diseases and many other ailments.
- Meat: Animal proteins are the complete proteins, which contain all the nine essential amino acids, which can be called a high protein diet for women.
High Protein Diet for Women During Pregnancy
High protein diet for women is impossible to overlook when she conceives. When a woman becomes pregnant, the body gets involved in the added task of taking care of the fetus. If you are pregnant then a high protein diet for women is must for you. Whatever protein diet you were having before you became pregnant is hardly going to suffice. Nevertheless, if you have always had a rich high protein diet for women then you need not make a drastic change to your diet during your tenure of pregnancy. However, if there has been a history of malnutrition and you have been having protein supplements then it is always better to shift to natural high protein diet for women. Foods like beans, eggs, tofu, soy products, meat, and fish can supply good amounts of protein to your body.
Hence, to have a strong and beautiful body, replenish your meal full of food items that can be called a high protein diet for women.
File under: High Protein Diet
Although high protein diets can serve the purpose of losing weight, there are other considerations that one must take into account before deciding to use this diet plan. Below we aim to provide you with the details for theirs diet plan so you can choose whether it is correct for you.
How Does a High Protein Diet Plan Work?
Crucial to the human body’s development protein is an extremely important substance for the body. When protein is digested it is use for the purpose of building new muscle tissue. If you are looking to build fast, huge muscles with your current work out, you are going to need protein to assist you with this task. It’s because of this people assume high protein diets help you lose weight they think the real reason is because they are not digesting fatty foods. This is wrong. If the body consumes too much protein,(more than it can use at the time) it has no other choice but to convert the remaining into fat molecules.
The main reason this diet plan shows limited results is the consumption of less carbs. When carbohydrates are in your system, then your body retains more water. More water is obviously heavier than less water so in the end it gives the appearance of weight loss. The fact remains when people restart consuming carbs they gain back the weight.
The side effects of a High Protein Diet Plan
These are a few of the more prominent disadvantages to this diet. The Lack of energy. As direct result of less carbs in their system, people on high protein diets often feel behind and find themselves trying hard to keep up with their normal workout.Slight Caner chance increase due to the increase intake of animal fats, high cholesterol and red meat.High protein foods often lack other essential vitamins and nutrients. One must remember to supplement these so the body can function normally.
So if you have the desire to take off a quick few pounds to sport around with no shirt on, this could be one of the easiest ways to lose weight. If you wish to mix a high protein diet plan into your normal workout plan to gain muscle building burst, they can be good. If you are looking for a permanent long term solution you may wish to look elsewhere.
The Best Whey Protein
Protein is crucial to the human body’s development, growth and maintenance systems. It is also the most abundant molecule in the body only after water which makes Protein diet plans extremely important. Protein is the substance that assists in the repair of muscles so it helps to have to best that is available. Although there are many high protein foods many easily accessible like meats and milk many people like to add high protein supplements into their diet plan. These often provide other essential vitamins and nutrients that are lacking in most high protein diets.
Mini BSN Syntha 6 Review
BSN Syntha-6 protein powder is a pretty bad ass protein product. There is a nice variety of sizes and flavors to suit most taste buds and purses. I find that this is an awesome protein product mix with other foods. My mind goes crazy with the possibilities and this product seems to go with it all. People have said they’ve never tasted a better protein and I do concur. is also a very effective product. They use multiple types of protein so your body gets all the protein its needs now and wants later. One distasteful aspect of this product in the selling price found in many stores. It is multiple times more than what you can find online which is confusing but good for us. Buy it online.
Mini Dymatize Elite Whey Review
Dymatize Elite whey protein weight loss product is great. One main reason for the products success is the fact that it provides the user with a large amount of protein with a relatively small amount of fat or carbs. The high points also pave the way for this product’s faults. The very low levels of fat leave do not leave much room for flavor and although they do provide a good range of them they seem to be just ok. The relative low carb content in this product also, on occasion, leaves the user hungry. This may not have all the bells and whistles but its tried and true and good at what its good at, providing quality protein.
These two great products can provide you with to different solutions to you high protein diet plans. BSN Syntha-6 is tasteful and can be used for anything anytime but has higher fat and carbs content. Dymatize should be used if you need just a protein supplement, think protein pill, quick and effective.