• Low carb diet foods include chicken and salmon which are high in protein
• Salads topped with hard boiled eggs, shredded cheese, mushrooms, and oil and vinegar dressing are a nice part of your diet
• Use low-carb tortillas to make sandwiches when you have that craving for bread products

If you are trying to lose weight, you might want to consider following a low carb diet plan. With this type of diet, you’ll want to focus on eating some key low carb diet foods. Here are the top ten you should consider adding to your diet.

10. Chicken

If you’re on a weight loss carb diet, you’ve got to increase your protein intake. However, you want to avoid high fat red meats. Baked or broiled chicken breasts are some of the best choices for entrees. Plus, you can add some other healthy seasonings, such as cayenne pepper or rosemary.

9. Salmon

Salmon is another good protein source because not only is it low in saturated fats but is high in omega-3 fatty acids which are packed with health benefits. The fish is great grilled and if you add some lemon juice for flavor it will prevent it from drying out.

8. Hard Boiled Eggs

If you want a tasty snack and healthy snack, hard boiled eggs are a good choice. Add a little pepper for taste. You can also chop them up and add them to your favorite salad toppings. Make sure you avoid them or use only the whites if you have high cholesterol.

7. Spinach

Spinach makes a nice side dish or a main ingredient for your salad. Because spinach is low in carbohydrates but high in fiber, increasing the amount you consume is a good idea for your overall digestive help.

6. Mushrooms

Vegetarians often have a hard time following this type of carb plan because getting enough protein without eating too many carbohydrates is difficult. Mushrooms are a good substitute for meat in many dishes, as well as a topping for salads or even on steaks.

5. Mozzarella Cheese

Cheese is a good source of protein. Consider choosing the low-fat options, as long as they do not include an increase in carbohydrates. You can the cheese to your salads or choose string cheese as a healthy snack.

4. Eggplant

Another tasty alternative to meat as an entrée is eggplant. You can bake slices of the vegetable, top with a few pieces of tomato and some of the previously mentioned mozzarella to create a delicious and low carb main dish.

3. Wheat Bran

As mentioned earlier, you need to increase your fiber amounts because of your reduction in carbohydrates. Wheat bran contains about 6 grams of fiber per each ½ cup serving. Consider having some as part of your breakfast.

2. Oil & Vinegar Dressing

Although salads can be a good part of a natural food diet, the dressing part can ruin the low-carb quality. Many of the best testing dressings actually contain high levels of sugar. Instead, blend oil and vinegar to make a healthy salad topping. Use olive oil to increase your intake of good fats but don’t use balsamic vinegar which is high in sugar.

1. Low-carb Tortillas

If you’re looking for low carb diet foods, you definitely need to have a supply of low-carb tortillas in your kitchen. These make an excellent substitute for bread. Use one tortilla to make delicious chicken and mushroom wraps with a bit of romaine lettuce and a sprinkling of cheddar cheese.

• A high protein vegetarian diet can include foods such as almond butter and chick peas
• Cottage cheese, edamame, and Muesli are all good choices for high protein diet plans
• Round out your protein diet menu with soups made from miso paste or quinoa grains
• Other high protein diet foods include tempeh, spirulina, and seitan

One common misconception is that a high protein vegetarian diet is not possible. However, there are a wide range of great sources of high protein diet foods that can work with a vegetarian diet. Below are ten of the ones you may never have thought of or considered.

10. Cottage Cheese

While a common enough food, cottage cheese is actually a great choice for protein for vegetarians. It’s healthier than many other dairy products and if digesting it is a problem for you just add some yogurt, which is another good dairy product for your protein diet plans.

9. Almond Butter

Skip the peanut butter next time you want an easy spread for sandwiches and celery. Instead, choose almond butter which is available in most natural food stores. Instead of peanuts, the butter is made from almonds. It’s a bit thicker and separates easily so stirring is required but the taste is very good.

8. Chick Peas

Also known as garbanzo beans, chick peas are a good addition to any protein diet menu. If you don’t want to eat them plain, throw some into a food processor with some seasonings to make a tasty hummus spread.

7. Muesli

Start off your high protein vegetarian diet with a bowl of Muesli and soy milk. Muesli comes from Switzerland and is made from rolled oats combined with fruit and nuts. Packaged versions of the cereal can be bought in most stores or you can find your own recipe online.

6. Edamame

Edamame are soybeans still within their pods. They are commonly served alongside sushi. Soy products, in general, have high protein levels and edamame makes a great side dish for lots of main entrees.

5. Miso

This common Japanese food is actually a paste made from soybeans. It’s high in protein and makes an excellent base for soup hence the popular miso soup served in Asian restaurants. Combine the paste with water, some cubes of tofu (also high in protein), and green onions to make this traditional dish.

4. Tempeh

Tempeh originated in Indonesia but has become a popular choice in terms of high protein diet foods. It’s made from fermented soybeans. Slices can be cut off, fried or baked like meat, and served as a meat substitute in almost any dish. You can find this at many Asian grocery stores and some natural food markets.

3. Quinoa

This grain is one of the few complete proteins in that food group which makes it a great part of the protein diet menu. The texture is a bit crunchy and a little creamy when cooked. You can find some available at most health food stores. It can be served in a number of different ways, including as a soup ingredient or as a salad topper.

2. Spirulina

If you’re having trouble getting enough protein in your diet, add some spirulina. Spirulina comes from blue-green algae sold in flakes or as a powder. You can add this high protein product to smoothies, oatmeal, soy milk, or almost any other dish.

1. Seitan

This uncommon meat substitute is a great source of protein. Unlike most meat substitutes, Seitan comes from grains not soybeans. You can make your own from wheat gluten or can buy it in some health food or vegan stores. A three ounce serving contains about 22 grams of protein.

• Raw food diet uses natural substitutes such as seaweed for salt or stevia for sugar
• Using a juicer can help you make delicious and nutrient-rich drinks
• Coconut water, vegan nut pate, and raw chocolate cake are just some of the delicious foods you could eat while trying out the raw food diets

While more of a lifestyle approach than a diet, the raw food diet has become a growing trend in many parts of the country. Before you turn off the oven and the stove top for good, here are some interesting facts about this type of eating.

10. Use Seaweed for Sodium

For centuries in Japan and other Asian countries, seaweed has been a staple of their diets. Seaweed is harvested from the oceans and is naturally perfect for eating. And because of its high salt content it can provide the flavor enhancement you want without having to sprinkle on overly processed table salt. Try some wrapped around your favorite piece of raw tuna or layered with a tasty avocado spread.

9. Juicing

Most raw food diet enthusiasts love juicing and we’re not talking about the injection of steroids. You can find a high quality juicer in most retail stores today and can use almost any type of raw vegetable and fruit combination to create a delicious drink. Plus, juicing gives you access to all of the nutrients in the food, including those in the skin which most people remove.

8. Prevent Enzyme Destruction

Why are raw foods better than cooked ones? Exposing any type of food to a temperature of above 112 degrees Fahrenheit is going to break down and destroy the enzymes in that food. Because we need those enzymes for our own good health, cooking is actually depriving of something that is vital to our health. When you eat raw foods, all of those good enzymes are still in place.

7. Artificial Sweeteners are a No No

Part of the philosophy of raw food diet weight loss practitioners is that anything processed loses its value to human health and can sometimes even be detrimental. Countless studies and anecdotal stories have shown that artificial sweeteners like aspartame cause illnesses and health problems. Instead, you should natural alternatives to sugar, such as cinnamon, vanilla, and stevia.

6. Coconut Water Instead of Soda

Most raw food diet followers give up the heavily processed sodas which most Americans drink for their fluid needs. One alternative is coconut water. As the name implies, the beverage comes from the watery part of young coconuts which is extracted and bottled all over the tropics. It’s an excellent source of water and flavor with plenty of nutrients you want find in a bottle of soda.

5. Vegan Nut Pate

Although not technically vegetarians, raw food diet followers sometimes share recipes with non-meat consumers, including the vegan nut pate which can be a great substitute for real meal in recipes or dinner parties.

4. Raw Fats are Healthy Fats

One misconception people have about following a raw foods diet is they still have to be concerned with the fat content of what they eat. Thankfully, all of the health problems related to high fat diets are related to eating cooked fats. Raw fats are very healthy and are good for the body.

3. No Calorie Counting Required

If you’re switching to a raw food diets weight loss plan then you can give up the calorie counting. Most of what you’re going to be eating s so healthy and good for you that you can almost eat as much as you want without worrying about those extra pounds, especially if you’re exercising.

2. Not All Food is Raw

Despite the name of the raw food diets, you don’t have to eat nothing but raw and/or living foods. Most diets recommend three-fourths of your diet be based around these ideas. The best idea is to use that other 25% for nutrients you might have trouble getting otherwise, such as calcium.

1. Raw Chocolate Cake

And if you were one of those people who thought raw food diets meant a life of crunchy vegetables, think again. You can find recipes for a delicious raw chocolate cake that is refrigerated instead of baked.

• Using recipes that include lean protein like chicken or turkey breast is a good idea
• Egg whites and whole wheat pasta can be used to make traditional dishes like omelets and lasagna healthier
• Vegetarian items like edamame beans and tofu are also great sources of protein

Although there is plenty of debate about what types of diets work, high protein diet plans are a good choice if you are trying to add lean muscle mass. But you do need to watch the types of protein you consume. Below are seven excellent recipes highlighting some of the best high protein diet foods available. Not all of the recipes are low in carbohydrates but all of them are good sources of protein.

7. Chicken & Lime Butter

Chicken breasts are one of the best ingredients to use for high protein diet recipes. With this recipe, you’ll want boneless and skinless chicken breasts fried in vegetable oil then served in a sauce made from lime juice, unsalted butter, dill, and chives.

6. Turkey Breast Diane

Like chicken, turkey breasts are an excellent source of protein that contains low levels of saturated fat. In these high protein diet recipes, you would fry turkey breast cutlets rubbed with lemon pepper. Then the breasts should be covered with a combination of lemon juice, Dijon mustard, Worcestershire sauce, and parsley.

5. Maple Glazed Salmon

Not only is salmon a great addition to protein diet plans because of its low fat and high protein content but it’s also rich in omega-3 fatty acids which are good for the body. With this recipe, you start by making the maple glaze which combines maple syrup (the real stuff if you can get it), soy sauce, ginger, water, and cornstarch. Combine these ingredients until they form a thick sauce. Pour some of the glaze over the uncooked salmon before baking it then baste the salmon with more of the glaze about halfway through its cooking time. The total time in the oven for the salmon should be about 18 minutes.

4. Asparagus Omelet

Breakfast is the most important meal of the day but too often the protein traditionally available for this meal is high in fat and/or cholesterol. This omelet is a good way to get the protein you need to start your day but without everything you don’t want. First, you’ll want to cook the asparagus until its tender. Then make the omelets. To keep cholesterol levels low without sacrificing protein amounts, use either egg whites or egg substitute. Once the omelet is cooked on both sides, add the asparagus and some shredded Swiss cheese before folding in half and serving.

3. Vegetarian Lasagna

There’s no need to abandon your love of Italian food just to avoid eating too many carbohydrates. Instead, use whole wheat lasagna noodles which are better all around. Make the lasagna filling from a combination of egg whites, cottage cheese, and Parmesan cheese. Layer that mixture between the noodles along with some spinach and tomato sauce. Bake in the oven for more than an hour with foil over the top.

2. Edamame Soup

While many soups include some protein, such as chicken or beef, this recipe can be a great source of protein for vegetarians. First, you soften onions and potatoes in a pan. Then add vegetable broth and the frozen edamame beans. Cook everything together then add to a food processor along with some sour cream.

1. Tofu Protein Burgers

You can still have your burgers without eating all of the high fat associated with red meat. Tofu is a great substitute. Combine toasted pumpkin and cumin seeds with black beans, bread crumbs, tofu, and flavorings. These flavorings can include miso paste, onions, ginger, and garlic. More bread crumbs might be needed to form the patties then just cook each patty as you would a hamburger and serve.

• If you want to stick to the Turbo Protein diet, you must drink a beverage made from vegetable broth, soy milk, and honey enzymes and nothing else for two weeks
• There are other ways to increase your protein intake, including eating venison, pumpkin seeds, and mushrooms
• Many Japanese high protein diet recipes are also a good choice, including Natto served with soy sauce

The Turbo Protein diet may not be the best health choice because it requires two weeks of subsisting on roughly 400 calories a day (a dangerously low amount), but the required Almased drink provides some good ideas about how to start adding more protein in your diet. Plus, there are a few other bizarre methods for bringing lots of healthy protein into your regular menu.

10. Vegetable Broth

This is one of parts of the Almased drink required as part of the Turbo Protein diet. You may not have thought about adding vegetable broth to your diet as a source of protein but the company behind the drink swears by it.

9. Soy Milk

While not necessary bizarre, this second ingredient of the Almased beverage mixture is definitely an excellent source of protein, especially for vegans and those who are lactose intolerant. The protein levels are fairly high without the high fat content of regular milk, too.

8. Honey Enzymes

This is the third ingredient of the drink mix used on the Turbo Protein diet. Honey is a great but often underappreciated source of natural protein. Even vegans can consume honey because it is a product created by the bees and harvesting it does not cause any harm to the insects themselves. Try to find the least processed honey possible.

7. Shiitake Mushrooms

If you’re trying to boost your protein but you don’t want to add a lot of red meat to your diet, shiitake mushrooms are a surprisingly good source of this nutrient. They have about 10% of the protein you need in a day but they are also great sources of fiber and iron. You can use them in a variety of different high protein diet recipes.

6. Pumpkin Seeds

Another easy way to add some protein to your diet, along with some healthy fats, is to throw some pumpkin seeds on a salad or eat a handful for a snack. One-fourth cup of the seeds has almost 20% of all the protein you need in a day. That’s pretty impressive for a few seeds.

5. Venison

If you’re looking for a relatively healthy alternative to beef or pork in your high protein diet recipes, venison is a good choice. A four ounce serving of this meat (which comes from deer) contains less than 2 grams of saturated fat and less than 200 calories. However, it also contains more than 60% of the protein you need in your diet. Venison is also a good source of B12 and iron.

4. Soy Sauce

While soy sauce may not contain anywhere near as much protein as venison, it can be an easy way to add a little extra protein to your meal. A few dashes can add lots of flavor and a little more than 5% of the protein you need in your diet. It’s also lower in calories than many other sauces and condiments.

3. Tempeh

This vegan-friendly protein source has a nutty flavor and is capable of absorbing other flavors through the cooking process. One serving contains about 40% of the protein you need in a healthy diet while also offering other needed nutrients. It makes an excellent meat substitute in almost any high protein diet recipes.

2. Amaranth

This miracle grain isn’t really a grain at all, but its true classification is still a matter of debate. It does look like a grain and can be cooked like a grain. However, it is a complete protein meaning it contains all of the necessary amino acids your body needs. Most grains are not. One-fourth cup contains seven grams of protein.

1. Natto

Some of the most unusual high protein foods tend to come from the East, including this food from Japan. Natto is a type of preserved soybean that has a slimy texture when eaten plain. Most people prefer to combine it with rice and some soy sauce. The smell isn’t wonderful either but the soybeans are an amazing source of protein.

• Cutting calories too much can send your body into starvation mode which makes weight loss more of a challenge
• Eating too little can cause other health problems, including reduced immune system functioning, fatigue and inactivity, and even eating disorders
• Your metabolism won’t go back to normal as soon as you diet to give up the calorie restriction diet

One of the golden rules of losing weight is you have to consume fewer calories than you use in a given day. For example, if you are only using 2,000 calories each day, you could drop pounds just by dropping your calories intake to 1,900 calories. However, some people say if you could lose weight slowly by reducing your calorie intake a little why not lose weight quickly by choosing a more drastic calorie restriction diet. While that might sound like a good idea on paper, the starvation diet is almost always a recipe for weight loss and health disasters.

Calories Cutting & Weight Loss

Typically, a severe calorie restriction diet is going to help you drop weight very quickly for the first week or two. Most of the weight you lose is from the water your body has retained. You’d lose that even if you were on a healthier diet in most cases. However, this quick drop in weight is seen by some dieters as a green light for continuing on a dangerous and usually ineffective path.

You see, if you cut calories too much, your body isn’t going to respond “Oh, we must be dieting so let’s start using up all of this stored fat.” Instead, the body goes into what is known as starvation mode, a response that evolved in our earlier ancestors in response to changes in the food supply which sometimes meant we had very little to eat as hunter gatherers.

When this mode kicks in, your metabolism is going to slow down so your body can get by on fewer calories. Instead of releasing those stored areas of fat to replace the energy you’re not bringing into your body, your body starts consuming muscle tissue. It hoards the fat just in case times get worse. Once you get into this mode, eating a larger amount of food won’t break the cycle, at least not right away, instead all of the excess energy is going to be stored as fat which means you’ll end up gaining more weight. This is exactly why people who go on extreme diets then stop them end up gaining more weight than what they have lost.

Other Health Problems

The starvation diet can lead to other health problems, too. For one, your metabolism may stay lower and this can make weight lose much harder in the future. You could also end up putting yourself at risk of other health problems because eating too few calories is going to lead to fatigue and inactivity. When you don’t eat enough, chances are you’re also not getting enough nutrients which will affect how your body functions. Your immune system is one of the first to become less effective so you’ll stand a better chance of getting sick on a calorie restriction diet.

Plus, these types of diets can become addictive. Because you do quickly reach a weight loss plateau, calories must be cut more and more in order to see even modest weight declines. The end result can be a full-blown, life-threatening eating disorder.

• The Atkins Diet plan made low carbohydrate diet very popular
• During the four phases of the diet, carbohydrates are gradually increased but are always restricted to a certain point
• Because the diet allowed people to eat many foods they enjoyed, it was considered easier to follow than traditional diets
• Reduced fiber levels, increased saturated fat intake, and increased fatigue were just some of the drawbacks associated with easy diet plans

The Atkins Diet plan was developed in the 1970’s by Dr. Robert Atkins. The essence of the plan is to more strictly control carbohydrates. Because the idea of eating meat and cheese to lose weight instead of starchy vegetables was appealing to many people, the diet boomed in 2003. While the supposedly easy diet plans provided by the Atkins approach are not as popular today, understanding the pros and cons of his approach to weight loss can help in your own dieting success.

Understanding the Atkins Diet Plan

Before we look at the pros and cons, we need to understand a little bit more about this method of weight loss. One of the most common misconceptions is that the Atkins diet permanently restricts carbohydrate intake. This is not really the case. The diet plan is divided into four phases. In the first phase, carbohydrates are reduced to only 20 grams or less per day (one slice of wheat bread contains 12 grams of carbohydrates). However, this stage lasts only a few weeks then dieters begin slowly increasing their acceptable carbohydrate limits. Even at the end of the final phase, you’ll still be restricting your carbohydrates but at a more moderate level than in those early weeks.

Benefits of the Atkins Diet Plan

For those people who were able to get past those grueling first weeks, they did experience weight loss. In fact, because the diet also provided a solution for correcting those weight loss plateaus (by shaving off another five grams of carbs a day), it helped people stick to their diets better without getting frustrated.

Another major plus for the diet is that it allowed dieters to eat many of the foods they crave the most while trying to lose weight. Plus, the first few weeks were effective in breaking the carbohydrate cravings that are the downfall for many diets.

Many dieters also found out that thanks to the wide range of available artificial sweeteners, eating the foods they loved that normally contain sugar could be done under this diet. In a way, it was the dream diet for millions of people which is explains why 1 in every 11 adults were on the Atkins diet in North America in 2004.

Drawbacks of the Atkins Diet Plan

Although these easy diet plans had plenty of benefits for dieters, health experts were quick to point out the myriad of health risks associated with this type of dieting. For example, fiber intake is almost non-existent on this type of diet. Without fiber, dieters ended up suffering from constipation and other digestive problems in greater numbers. They also put themselves at greater risk of colon cancer by staying on the diet for a long time. Plus, fiber is useful in reducing cholesterol and high blood pressure, two conditions which were likely to increase with a diet high in saturated fats thanks to all of the meat and dairy being consumed.

Other dieters complained of feeling tired all of the time on the diet. This makes sense because carbohydrates are our body’s main source of energy. Without it, we are going to feel exhausted and that’s going to cause a lack of exercise, another problem associated with the diet.

• The good news is you can find the quickest way to lose weight without having to put your healthy in danger.
• While fast weight loss strategies like those above may work in the short haul, they will only provide disappointment if you are serious about losing a large amount of weight.

If losing weight could happen overnight or even in the course of a week, no one would be overweight or obese. Think about it: if every diet that promises you can lose ten pounds in a week were realistic and effective then a woman weighing 230 pounds could drop down to a healthy weight in just under three months. Even the most die-hard food enthusiast could handle that type of short-term commitment. However, when it comes to how fast can you lose weight, the question really depends on the results you want.

Fast or Slow Weight Loss

If you only have a few pounds to shed so you can zip up that new dress or feel more comfortable in your bikini, fast weight loss might not be a big deal. After all, keeping the pounds off is probably not going to be imperative. However, if you have a lot of weight to lose and you want to improve your physical condition long-term, you’ve got to think more like the turtle and less like the hare: slow and steady wins the weight loss race.

Fast Safe Weight Loss

The good news is you can find the quickest way to lose weight without having to put your healthy in danger. None of those appetite suppressants or metabolism stimulators is needed either. One thing you will need to is dramatically increase your water consumption. When you lose weight fast, most of what you lose is water weight so if you drink a lot and urinate a lot, you’re going to lose more weight. Of course, this weight usually returns in a couple of days so be ready for it.

Slashing your portions is a good idea, too. But make sure you’re eating more fiber-rich foods that fill you up and help you lose more weight through excretion as well. Lower your intake of carbs but remember you do need some for energy. Normally, cutting back too much too fast is a bad idea because your metabolism will slow down dramatically. If you only need to lose a small amount of weight quickly, this isn’t going to be much of a problem, although it could cause you to regain those lost pounds fast.

Better Strategies for Long-Term Weight Loss

While fast weight loss strategies like those above may work in the short haul, they will only provide disappointment if you are serious about losing a large amount of weight. This takes a lot of effort and a permanent commitment to making healthier lifestyle choices. For example, instead of drinking gallons of water a day, always make sure you drink at least eight classes to keep your body hydrated. Reduce your calories slowly by about 10% then keep reducing over a longer time period so you don’t shock your metabolism into stand still which is one of the leading causes of the plateau effect in dieting.

Most physicians don’t recommend losing more than two pounds a week. That means dropping 100 pounds would take almost an entire year, not just three months. Plus, you’d have to continue working on the process, maintaining the changes you’ve implemented, and adding more activity to lifestyle. In the end, this approach is going to be the healthiest and most long-lasting way to lose weight.

• It takes 3,500 calories for you to gain one pound, which also means that if you burn 3,500 calories you’ll lose one pound.
• A good way to start a weight loss program is to reduce the amount of food eaten at any meal.

Just two decades ago the dieting fad of the times was calorie counting. Anyone who wanted to drop a few pounds would watch the foods they ate during the day and count the number of calories they were taking in. While that trend was largely replaced by the low-fat craze of the 1990’s and the low-carbohydrate diets more recently, some dieticians and nutritionists are recommending a return to the old days of calorie calculating.

The Basics of the Calorie Counting Idea

We need calories. The calorie is actually a measurement of how much energy is produced when our body eats a certain food. All of us need that energy to keep functioning properly, but if we take in more calories than what is needed for energy, the excess gets stored as fat in our bodies. After all, our bodies want to be prepared in case a steady supply of calories ceases.

It takes 3,500 calories for you to gain one pound, which also means that if you burn 3,500 calories you’ll lose one pound. Clearly, you can lose weight by knowing how many calories you are eating and how many you are burning.

The Best Ways to Count Calories

When you count calories, you don’t want to drastically cut your intake suddenly. That would not only be unhealthy for your body but would send your metabolism into a state of presumed starvation, meaning it would slow to a crawl. Instead, focus on cutting your calorie intake by about 5 to 10 percent. To do this, you need to pay attention to how many calories you are eating in a day.

Additionally, you can’t just go by the numbers. At 190 calories, a Starbucks café latte may not seem like a bad choice for breakfast, however, the beverage doesn’t contain most of what you need to get through the day in terms of micronutrients (vitamins and minerals) or macronutrients (proteins and carbohydrates). Instead, you want to look for good food choices to spend your calories. You want to walk the line between calorie reduction and balanced meals at all times. Not only will such an approach help you lose weight, but it will also help you establish healthier eating habits in the long run.

Other Ideas for Weight Loss

If you want to count calories, start by looking at the portion sizes you consume. In the United States, many people are unsure of a normal or regular portion size, so even when people do count calories, they may end up eating more than a regular portion size and that means they take in more calories than they should.

A good way to start a weight loss program is to reduce the amount of food eaten at any meal. If you go to a restaurant, for example, skip the appetizer and the dessert. You could also take home about half of your meal for leftovers the next day. Taking these actions can help you count calories and control your portions, which will help with your overall weight loss.

Why Protein?

• Protein is an essential component in anyone’s diet since it is from protein that we gain the amino-acids that are important in making many cells in our bodies; this includes muscles, hair, nails, etc.
• Because of its importance in muscle repair and growth, body builders, in particular, are interested in diets with high protein content.

This article will consider some of the benefits of a high protein diet, as well as important factors to take into consideration when following this kind of diet.

First, it should be said that protein is an essential component in anyone’s diet since it is from protein that we gain the amino-acids that are important in making many cells in our bodies; this includes muscles, hair, nails, etc. In general, a healthy person will not lose significant protein other than through hair and nails, so the protein and amino-acids you eat stay in your body. However, if you are not well because of an illness or an infection, you may need to consider a higher consumption of protein to replace the protein that is lost.

Young children also require more protein per pound of body weight due to the growth of their bodies. In extreme cases, a protein deficiency accompanied by an energy deficiency can result in a form of protein-energy malnutrition called marasmus, noticeable by loss of body fat and wasting of muscle tissues. This, however, is not a common problem for those living in the developed world.

Protein should comprise 10 to 15 percent of a healthy diet. If you eat 1,500 calories per day, you should be eating about 56 grams of protein.

What Amino-Acids are Essential?

Eight essential amino-acids are needed to maintain health: leucine, isoleucine, lysine, methionine, phenylalanine, theonine, tryptophan, and valine. All of these are found in plants, but because plant sources are often weak in lysine and tryptophan, nutrition experts advise supplementing the diet with animal protein.

What Food Sources can Provide me with Protein?

Main food sources of protein are meat, fish and eggs.

Food Amount of Protein
3 oz. broiled ground beef 21 grams
3 oz. roasted ham 18 grams
3 oz. veal broiled 23 grams
3.5 oz. roasted chicken 27 grams
3.5 oz. baked/roasted salmon 27 grams
3.5 oz. tuna canned in water 28 grams
1 beef frankfurter 6 grams
1 oz. sliced ham 5 grams
1 large boiled egg* 6 grams
1 cup of Milk 8 grams

* Most of the amino-acids (protein) in an egg are found in the egg white (the yolk is mostly fat). The amino acid content of a raw or cooked egg is basically the same, no matter how you cook it.

Other sources of protein include soy, nuts, peas, whey, seeds, lentils, cheese, spinach, broccoli, brown rice, dried beans and peanut butter.

Advice for Body Builders

Because of its importance in muscle repair and growth, body builders, in particular, are interested in diets with high protein content. It must be kept in mind, however, that protein intake above 20 percent is not recommended, even for weight lifters (based on current research). Protein content higher than this will overwork your kidneys and will not result in greater muscle gain.

We have already stated that there is more to think about than simply increasing the amount of protein in your diet. It is also important to take into consideration the need to increase your calorific intake.

Advice for Dieters in General

For those people who are interested in losing body fat and replacing it with muscle, there are no short cuts. If the protein you eat is not used to build and repair muscle tissue, then it will be converted to energy or stored as fat. If you want to lose body fat, you still need to follow general dieting advice. This means eating a healthy diet as well as exercising, both aerobic and weight training.