Weight Loss

Male athlete consuming protein shake

Can a High-Protein Diet Be Good for Dieters?

Dieters have been fascinated with protein for many years.

Several popular diets focus on proteins and studies show that high-protein diets can be as successful for those attempting to lose weight as high-carbohydrate diets.

What foods have a lot of proteins? First, we must define proteins.

Most people consider things like meats to be proteins and they are but they aren’t the only proteins.

Proteins aren’t associated with calories either.

People have calculated proteins in calories by Dr. Donald Layman, University of Illinois professional emeritus of nutrition, says that isn’t correct either.

Layman said you should base how much protein you need based on body weight instead of calorie
percentage.

Drop the Calories, Not the Protein

He said some drop calories without realizing that protein also dips below the recommended minimum levels.

He also said diets have different ways of calculating protein so the same amount of protein can be
considered high-protein on some diets while it’s thought of as low protein on others.

What to Eat?

The diets Dr. Layman developed are moderate protein. The target is 120 and 130 grams daily or roughly 1.4 to 1.5 grams/kg of body weight.

That is close to double what the recommended daily allowance suggests.

Layman said a typical American woman eats 70 grams of protein daily while a man consumes around 90 grams.

The remaining amounts of Layman’s suggested diets are divided equally between fats and carbohydrates.

High-protein diets can include as much as 35 percent protein while most run between 25 to 30 percent.

Layman adds five vegetable servings two or three fruit servings and complex carbohydrates in three servings.

While that may seem like a lot of food, the combinations of proteins, carbs, and fats help those wanting to lose weight be more successful.

Conclusion

Implementing a high-protein diet isn’t as hard and you may think.

Be sure to include foods from various groups to keep a balanced diet.

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