Pros and cons of high protein diet

Posted By Suborna Fermi Posted on Nov 05, 2021

Protein is a very essential nutrient for our body. Protein helps to build muscle, skin and hormones. It also helps to repair cells, and maintain tissues. A diet that is high in protein helps you to lose weight while increasing your muscle mass and strength. A high-protein diet encourages you to eat more protein than carbohydrates and fat to lose your weight and improve your energy. This diet also helps to lower blood pressure, prevent diabetes and much more.

Basically a high protein diet is to get more than 20% of your total calories from protein. A high protein diet includes lean proteins, few refined carbohydrates, fat, and sugar. The amount of protein one should eat depends on one’s gender, age, BMI, and activity level. A starting ratio of a high-protein diet is to get 30% of calories from protein, 30% of calories from fat, and 40% of calories from carbohydrates.

What you can eat in a high protein diet

• Eat lean protein such as lean meat, eggs, low fat dairy, seafood, beans, nuts, seeds.
• Eat low glycemic food such as blueberries, strawberries and raspberries.
• Eat vegetables like peppers, mushrooms, and leafy greens.
• Eat whole grain foods.

Foods to not eat in high protein diet

• Do not eat saturated fats such as butter, ghee, and bacon etc.
• Do not eat fried food.
• Do not eat food with added sugar.
• Do not eat refined carbohydrates such as white bread, white rice, etc.

A high protein diet has certain advantages and dis-advantages. Pros and cons are listed below.

Pros of a high protein diet

• Including protein in meals and snacks, makes you feel fuller and satisfied.
• Including protein in your meals will help you build bones, and maintain more muscle mass
• A high protein diet will help you to lose weight or maintain your weight.

Cons of a high protein diet

• Some versions of a high protein diet include eating high fat foods such as fatty cuts of beef, full fat dairy, sausages, bacon, etc. These foods are often associated with heart diseases and cancer.
• Too much protein is not safe for those who have chronic heart problems.
• A high protein diet is often lacking in fiber, which can cause constipation and other health problems.

Analyze the pros and cons and decide whether it is a right diet plan for you or not. High protein diet may have many benefits but there are some negatives also. This diet is very effective for losing weight but it is not a well balanced diet.