High Protein Diet Plan

Why High Protein Diets Work

The function of protein is first and foremost to build the body, not fuel it; that's for carbohydrates and fat. Without diving too deep into chemical aspects, a protein calorie is much less likely to be stored as body fat than say a sugar calorie even though they technically contain the same amount of energy. Growing a new fat roll with protein calories is like building a house by hammering out the pieces from a granite rock, while sugar calories are like a neat stack of bricks -- just add mortar and you can start assembling at your leisure.

Furthermore, a high protein diet plan actively encourages the building of new muscle mass. This explains why bodybuilders like this diet, but look one step further: muscle is active tissue that burns calories 24/7, hiking your metabolism even as you sleep.

Another factor is blood sugar. Carbs and simple carbs, such as sugar in particular, trigger a massive release of insulin. Insulin counter-acts the sudden spike of blood sugar, but does so by effectively shutting down any fat burning activities and instead nudges your body into fat accumulation mode. This blood sugar roller coaster also makes you sluggish and snacky. Protein, on the other hand, triggers no such insulin response.

By cutting down on carbs (the aforementioned bricks) and replacing it with protein, dieters get the triple whammy of "good" calories unlikely to make you fat, maintained and possibly improved metabolism, and a decrease of wild blood sugar swings.

The High Protein Diet Plan

The high protein diet plan can look pretty much any way you want it to, as long as you choose at least a few sources of protein-rich foods each day. How many calories you should aim for depends on your body size and current metabolism, but let's say you normally take in about 2000 calories per day as a break-even point. Let's also assume you get perhaps 15 percent of your daily calories from protein, 15 percent from fat, and 70 percent from carbohydrates.

In this example, you're trying to lose weight, so we cut the 2000 calories to 1500 and aim for upping protein to 40 percent, 20 percent from fat, and 40 percent from carbs. Not that dramatic, really. In real numbers, that means you'd go from about 75 grams of protein to 150 grams of protein per day. Carbs would make up the same amount, 150 grams, and fat would be about 35 grams -- enough to keep you healthy without overloading you with calories.

So, how do you squeeze 150 grams of protein into your day? There are many excellent sources of protein, such as:

• Chicken and turkey
• Lean beef
• Seafood
• Soy, peanuts and peas
• Eggs
• Low-fat milk and milk products

Almost everything comes clearly marked, allowing you to compose meals using the information right on the label. For example, you want a tuna sandwich. The tuna can tells you that you have 160 calories with 38 grams of protein and zero fat carbs and half a gram of fat. The bread tells you the loaf you're about to use has 300 calories, almost all of it carbs (75 grams). Add cottage cheese if you prefer, adding those calories, and a leaf of lettuce that is virtually calorie-free. Result: Lunch in the order of perhaps 550 calories with almost 50 grams of protein right there.

If you have problems finding enough protein sources in your day-to-day life, consider a protein shake before bed. This should be a pure protein drink, no carbs, milk or juice -- just water and powder. A 40 gram serving should be just about 160 calories, and having it before bed is not a problem since protein does not affect your blood sugar. In fact, it can be quite beneficial since it gives your body a good recovery boost just as you're about to enter repair-mode after a hard day of work and exercise. Good luck!