High protein diets is about eating more protein and lesser carbohydrates and fat to fast weight loss process, enhance athletic performance and improve energy.
Contents
Why is protein important?
Human body needs protein to stay fit, healthy and work the way it should. Protein has various important bodily functions which are:
- Carry oxygen throughout the body through blood.
- Hormone regulation.
- Enzyme production and antibody.
- Repair and maintenance of muscle, bone, and skin.
- Molecule storage and transportation.
High protein diet foods
- Salmon: One salmon fillet (178 g) contains 39.3 g of protein.
- Chicken breast: 100 g skinless chicken breast provides around 22.5 g of protein.
- Beef: 3-ounce serving (85 g) of ground beef has about 21.3 g of protein.
- Tuna: 107 g of tuna contains around 20.3 g of protein.
- Bison: 3 oz (85 g) of bison has around 21.6 g of protein
- Pork: 4 oz (113 g) serving of pork contains about 19.1 g of protein
- Turkey: 3 oz (85 g) serving turkey breast can provide upto 25.6 g
- Halibut: Has a source of lean protein, with around 29.3 g of protein in half a fillet (159 g).
Vegetarian high protein diet
- Greek yogurt: Greek yogurt (Low-fat) packs as much as 19.9 g of protein in a 7 oz (200 g) serving.
- Cottage cheese: Serving of 4 oz (113 g) cottage cheese contains around 12.5 g of protein
- Milk: 1 cup (244 g) serving of milk contains 8 g of protein.
- Nut butters
- Whey protein powder
Protein and fat loss
There is a possibility that if right amount of protein can lead to fat loss. Following are the reason:
- Feeling of satiety
- Improves metabolic rate
Low carb high protein diet recipes
- Shrimp Cauliflower Fried Rice
- Lemon-Garlic Chicken with Green Beans
- Beef Stir-Fry with Baby Bok Choy & Ginger
- Garlic Shrimp with Cilantro Spaghetti Squash
- Herby Fish with Wilted Greens & Mushrooms
How Much Protein Do You Need?
According to the Dietary Guidelines for Americans 2020–2025, adult females should consume at least 46 g daily and adult males at least 56 grams (g) of protein.
- Children under 4: 13 grams
- Children ages 4 to 8: 19 grams
- Children ages 9 to 13: 34 grams
- Women and girls ages 14 and over: 46 grams
- Boys ages 14 to 18: 52 grams
- Men ages 19 and over: 56 grams
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