Benefits of healthy food & healthy diet

 

A high protein & Healthy food diet plan for weight loss and improving health

A diet high in protein can help you lose weight and improve your overall health. This article explains how to provide a high protein and healthy diet plan to begin with.

 Protein is extremely important for good health.

 It is a nutrient that must be consumed every day to meet the needs of your body.

The reference food intake (DRI) for protein is 0.36 grams per kilogram of body weight or 0.8 grams per kilogram. However, much evidence supports higher protein intake for weight loss and other health benefits.

This article discusses in detail the beneficial effects of protein and guides for achieving the best results on a protein-rich diet.

What are proteins and why are they important?

 In your body, it performs the following roles:

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• Repair and maintenance: Protein is a major component of your muscles, bones, skin and hair. These tissues are constantly being repaired and replaced with new proteins.

• Hormones: Chemical transmission proteins allow cells and organs in your body to communicate with each other.

• Enzymes: Most enzymes are proteins, and thousands of chemical reactions that take place throughout the body trigger them.

• Transport and storage: Some proteins help deliver important molecules where they are needed. For example, protein hemoglobin carries oxygen to the cells of your body.

Of the 22 amino acids, 9 are considered "essential," meaning they must be consumed with food because your body cannot produce them.

Importantly, some foods provide better protein than others based on their amino acid profiles.

Generally speaking, animal products are considered a "complete protein" because they contain all the essential amino acids in the optimal amounts that your body needs. These include eggs, dairy products, meat, fish and poultry.

Plant proteins do not provide sufficient amounts of each essential amino acid, but can be combined with other plant sources to make a complete protein. Beans, legumes, cereals, soy, nuts and seeds are examples of plant foods with a high protein content .

Although the quality of protein is important, the amount of protein you consume is crucial.

Effects of protein on weight loss.

Studies show that increasing protein intake can have impressive effects on appetite, metabolic rate, weight and body composition.

Appetite and satiety

Consuming more protein can help suppress hunger and appetite for hours after a meal.

Proteins increase the production of hormones such as PII and GLP-1, and both help you feel full and satisfied. In addition, it helps reduce ghrelin levels, also known as "hunger hormone".

Because of these effects on appetite and satiety, higher protein intake usually leads to a natural decrease in food intake.

In another study, when 19 healthy young adults were allowed to eat as much as they wanted on a 30% protein diet, they consumed an average of 441 fewer calories per day than when they followed a 10% protein diet.

Metabolic stop

Higher protein and healthy diet intake can increase the number of calories you burn.

Protein digestion seems to speed up metabolism by an impressive 20-35%, compared to an increase of 5-15% for the digestion of carbohydrates or fats.

Several studies have found that when people eat a protein-rich diet, they end up burning more calories a few hours after eating.

A study of 10 healthy young women found that consuming a high-protein diet during one day increased the rate of metabolism after a meal by almost twice as much as a high-carbohydrate diet during one day.

Weight loss and physique

Not surprisingly, the ability of protein to suppress appetite, promote satiety and increase metabolism can help you lose weight.

Several high-quality studies have found that increasing protein intake promotes weight and fat loss.

In a six-month dietary study involving 65 overweight and obese women, the high-protein group lost an average of 43% more fat than the high-carbohydrate group. Moreover, 35% of women in the high protein group lost at least 22 kilograms (10 kg).

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Usually, when you reduce your calorie intake, your metabolism slows down.

However, research suggests that higher protein or healthy food intake may help protect against muscle loss and maintain metabolic rate.

In one large review of 24 studies involving over 1,000 people, a healthy diet high in protein was more effective than standard protein in losing weight, preserving muscle mass, and preventing a slowdown in metabolism during weight loss.

Importantly, a standard or high-protein diet can be effective for everyone.

But it is interesting that one European study concluded that based on different types of genes, diets with high protein content would be particularly effective for weight loss and maintenance in 67% of the population.

Other beneficial effects of protein & healthy diet plan

In addition to the beneficial effects on weight, protein can help improve health in several other ways:

 

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• Increase muscle mass: Studies have shown that higher protein intake can increase muscle size and strength in combination with resistance training.

• Strengthen bones: Higher protein intake can improve bone health. In one study, older women with the highest animal protein intake experienced a whopping 69% reduced risk of hip fractures.

• Improve wound healing: Studies have shown that a healthy diet high in protein can improve wound healing associated with surgery or injury, including bed sores.

How much protein should you eat each day?

The optimal amount of protein for daily intake is somewhat controversial.

While this may be enough to prevent a complete lack of protein, many experts believe it is too little for optimal health, including maintaining muscle mass.

Moreover, it was found that diets that provide double DRI at 0.75 grams of protein per kilogram, or 1.6 grams per kilogram, increase weight and fat loss, improve body composition and protect muscles during weight loss.

Increasing protein intake above this amount does not seem to bring additional benefits.

One study found that men who consumed 0.75 grams of protein per kilogram, or 1.6 grams per kilogram, lost slightly more fat and had similar muscle gains, compared with the group that consumed 1.1 grams per kilogram. , or 2.4 grams per kilogram.

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For a 150-pound (68-pound) person, this provides a wide range of about 82-110 grams of protein per day, depending on calorie intake.

Moreover, it is important to distribute the protein intake evenly throughout the day, instead of eating it in one meal. This allows your body to use protein most efficiently.

Summary: A daily intake of 0.6-0.75 grams of protein per kilogram of body weight, or 1.2-1.6 grams per kilogram, can promote fat loss and protect against muscle loss during weight loss and aging.

How to stick to a protein-rich diet:

For example, you may want to follow a low-carb, high-protein diet to keep your blood sugar under control.

If you avoid dairy products, you can follow a dairy-free diet that is rich in protein.

Even a vegetarian diet can be rich in protein if it includes eggs or dairy products and lots of legumes and other plant proteins.

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Here are some basic guidelines for following a protein-rich diet:

• Keep a food diary: Start a food diary using an app or website that provides protein values   for thousands of foods and allows you to set calorie and macronutrient goals.

• Eat at least 25-30 grams of protein during meals: Research has shown that consuming at least 25 grams of protein during meals can promote weight loss, muscle maintenance and better general health.

• Include both animal and plant proteins in your diet : Eating a combination of both helps make your diet more nutritious overall.

• Choose high-quality sources of protein: Focus on fresh meat, eggs, milk and other proteins, and not on processed meat such as bacon and meat for lunch.

• Eat well-balanced meals: Balance protein-rich foods with vegetables, fruits and other plant foods at each meal.

An example of a healthy food plan with a high protein content :

 

Monday

• Breakfast: Breakfast:1 slice of whole grain toast with 1 tablespoon of almond and pear butter and  3 eggs.

• Lunch: Fresh salad of avocado and curd and orange.

• Dinner: 170 g steak, sweet potatoes and grilled zucchini.

Tuesday

• Breakfast: Smoothie made from 1 teaspoon of protein powder, 1 cup of coconut milk and strawberries.

• Lunch: 4 ounces (114 g) of canned salmon, mixed greens, olive oil and vinegar and apple.

• Dinner: 114 grams of grilled chicken with quinoa and broccoli.

Wednesday

• Breakfast: Oatmeal and one cup of plain Greek yogurt with 1 ⁄ 4 cups of chopped walnuts.

• Lunch: 114 g chicken mixed with avocado and red pepper and peach.

• Dinner: all meat vegetables, chili and brown rice.

Thursday

• Breakfast: Spanish omelette made of 3 eggs, 1 ounce of cheese, chili peppers, black olives and salsa and oranges.

• Lunch: Leftovers of chili vegetables and brown rice.

• Dinner: 4 ounces (114 g) seafood, lentils and broccoli.

Friday

• Breakfast: One cup of cottage cheese with 1 ⁄ 4 cups of chopped walnuts, diced apples and cinnamon.

• Lunch: Leftovers of chili vegetables and brown rice.

• Dinner: Chicken meatballs with marinara sauce, zucchini and raspberry spaghetti.

Saturday

• Breakfast: Frittata made from 3 eggs, 1 ounce of cheese and 1 ⁄ 2 cups of diced potatoes.

• Lunch: Leftover chicken meatballs with marinara sauce and zucchini spaghetti with apple.

• Dinner: 3 ounces (85 g) of shrimp fajitas with grilled onions and peppers, guacamole, 1 cup of black beans on a corn tortilla.

Sunday

• Breakfast: Protein pumpkin pancakes topped with 1 ⁄ 4 cups chopped walnuts.

• Lunch: One cup of plain Greek yogurt mixed with 1 ⁄ 4 cups of chopped mixed walnuts and pineapple.

• Dinner: 6 ounces (170 g) of grilled salmon, potatoes and stewed spinach.

 

Possible harmful effects of a diet rich in protein :

Diets high in protein are safe and healthy for most people.

Contrary to popular belief, higher protein intake does not cause kidney problems in people with normal kidney function.

Moreover, one study showed that when overweight people with diabetes and early kidney disease were fed a weight loss diet consisting of 30% protein for 12 months, their kidney function did not deteriorate.

On the other hand, people who already have moderate to advanced kidney disease usually need to reduce their protein intake to preserve residual kidney function.

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Summary: A protein-rich diet is safe and healthy for most people, but it can cause problems in individuals with certain diseases or health conditions.

Summary

Proteins are an important nutrient.

Higher protein and healthy food intake is associated with beneficial effects on appetite, weight, physique, aging and general health.

To get the most out of a protein-rich diet, schedule your protein intake throughout the day, choose high-quality sources, and balance your intake of healthy fats and carbohydrates.

A diet high in protein can also encourage the formation of kidney stones in sensitive people. One study found that this mainly applies to large amounts of animal protein, not plant protein.

In addition, people with liver disease or other serious health conditions should consult their doctor before starting a protein-rich diet.