What is an ideal protein diet?
- 1. What is an ideal protein diet?
- 2. What is the composition of an ideal protein diet?
- 3. Foods to use in an ideal protein diet
- 4. Advantages and disadvantages of ideal protein diet
Today there are many different diets that are based on different principles, suitable for different groups of people. Let's learn about ideal protein diet through the article below.
1. What is an ideal protein diet?
An ideal protein diet is a type of diet for the purpose of weight loss, in which high-protein ingredients are included in meals / ph: pexels
An ideal protein diet is a type of diet for the purpose of weight loss, in which high-protein ingredients are included in meals. Increasing the ratio of protein in the meal structure means reducing the ratio of the remaining two main nutrients, carbohydrates and fats. Normally in an ideal protein diet, the protein composition will provide more than 20% of the total energy needed.
According to the dietary guidelines of the United States Department of Agriculture (USDA), the macronutrients should provide energy in the following ratio:
10 - 35% of the total energy provided by protein.
45 - 65% of the total energy provided by carbohydrates.
20 - 35% of the total energy provided by fat.
As well as a healthy adult, the recommended dietary allowance (RDA) for protein is 0.8 g / kg body weight / day.
Protein is one of the three main nutritional components in the human diet. Studies have suggested that ideal protein diet helps people who want to lose weight lose more fat while maintaining muscle mass. Ideal protein diet helps the body feel full for a long time, reduce hunger, increase metabolic rate and preserve muscle mass.
The ideal protein diet first became popular in the 1970s with the Scarsdale diet, which consisted of 43% protein, 22.5% fat and 34.5% carbohydrates. The most common ideal protein diet today include the Atkins diet, the South Beach diet and the Dukan diet.
2. What is the composition of an ideal protein diet?
An ideal protein diet maintains three essential macronutrients, protein, fat and carbohydrates, however at least 20% of the total energy required is provided by protein. The actual amount of protein consumed depends on the type of ideal protein diet being taken, depending on gender, age, fitness and activity level during the day.
You can start an ideal protein diet with the following suggested macronutrients: 30% of total protein, 30% of total fat, and 40% of total. the remaining energy is provided by carbohydrates. After a few weeks of implementation, adjustment of macronutrients can be made to best suit needs.
3. Foods to use in an ideal protein diet
Foods to use in an ideal protein diet / ph: pexels
With an ideal protein diet, there are no foods that are absolutely forbidden, but prioritize foods high in beneficial proteins and limit the use of refined carbohydrates, sugars and fats.
The recommended foods are:
Foods high in beneficial protein include lean meats, seafood, legumes, soybeans, low-fat milk, eggs, nuts, and sprouts.
Green leafy vegetables, including green leafy vegetables, bell peppers, mushrooms, and cruciferous vegetables.
Fruits that are low in sugar, such as blueberries, strawberries, raspberries (blackberries), etc.
Foods should be limited to:
Refined carbohydrates, such as white bread, pasta, white rice, etc.
Sugar, including candies as well as sweet spices, sweet sauces.
Saturated fats and fried foods.
Following an ideal protein diet is not difficult, and if you want to start an ideal protein diet, there are some tips below:
Kick-start your day with protein: Eggs are a protein-rich breakfast food. If you don't have time or are not an egg lover, make a protein smoothie from whey, peas, collagen, leafy greens, berries, ...
Protein is a must for all meals: This is a high-protein diet, so protein is the key ingredient. Use foods that contain beneficial proteins, such as lean beef, lean chicken, or lean pork, ... Besides, eat plenty of vegetables.
Do not use refined carbohydrates: Instead of consuming refined carbohydrates (such as white rice, pasta, white bread, etc.), include a small amount of protein-rich whole grains in your meal, such as Amaranth (amaranth) or quinoa (quinoa), ...
Side-eating with protein-rich foods: When you feel hungry between meals, eat a snack with protein-rich foods such as cashews, Greek yogurt, hummus, ricotta, cheese, ...
4. Advantages and disadvantages of ideal protein diet
An ideal protein diet isn't perfect, it has its own advantages and disadvantages.
Practicing an ideal protein diet has many benefits when it comes to weight loss:
Protein helps the body feel full for a long time: Protein-rich meals make eaters feel good after eating while also making the body feel full for a long time, which in turn may eat less during the day.
Protein helps build muscle: Protein helps build and maintain muscle mass, and keeps the body healthy. A healthier body will function better and more efficiently during the day, and it's a factor in faster energy expenditure and better weight loss.
Know better food choices: To be able to focus on protein ingredients, practitioners of an ideal protein diet must know how to choose food ingredients, thereby knowing how to choose beneficial protein sources as well as choose Other healthy, healthy foods.
However, an ideal protein diet is synonymous with a reduction in the ratio of other nutritional components, so it has limitations such as:
Lack of nutrients: Without careful selection of food ingredients, people who practice an ideal protein diet are more likely to experience nutrient deficiencies.
Increased risk of cardiovascular disease: During the practice of an ideal protein diet, if the food ingredients are high in fat, the risk of cardiovascular disease will increase.
Effects on kidney function: Protein accounts for a high proportion in the nutritional structure, which means increased pressure on kidney activity, so people with kidney disease should pay attention and consult their doctor before following an ideal protein diet.
What is an ideal protein diet?
There are many proven methods of losing weight, of which the ideal protein diet is a way to burn fat more efficiently. The ideal protein diet also applies temporary fat restriction, forcing the body to burn off its fat stores for energy throughout the day. Does the ideal protein diet really have a real weight loss effect?
There are many proven methods of losing weight, of which the ideal protein diet is a way to burn fat more efficiently. The ideal protein diet also applies temporary fat restriction, forcing the body to burn off its fat stores for energy throughout the day. Does the ideal protein diet really have a real weight loss effect?Read more