Protein Dieting|

It is true that body builders, athletes, cyclists and sportsperson require more proteins. Their daily intake of proteins is comparatively greater as compared to a normal person. What is the amount of proteins which a moderate athlete or exerciser would require? Eggs, meat, legumes and dairy products contain proteins. But are all these enough and will all these provide the necessary proteins? Can we rely only on these sources of proteins or do we need to take some protein supplements?

Extra proteins are required by athletes and sportsmen

Proteins are basically builders of the body. They held in repairing the wear and tear of the body. They help in muscle building. Proteins provide fuel to the body. Athletes and sportsmen need to provide their body with the required fuel. The extra amino acids are derived from the food we eat. What is a complete protein diet ? A complete protein diet has to contain all the necessary amino acids. The amino acids are broken down during exercising and we require more energy. Excess proteins could result in strain on the kidneys and the liver. A healthy liver helps in lesser cholesterol getting accumulated and it also helps in maintaining the right levels of HDL and LDL.

There are different types of proteins and they get absorbed in the blood stream at different rates. Whey proteins get easily assimilated. They stress and overload the kidneys. High albumin Glycoprotein gets absorbed at a medium rate. They do not overstress the kidneys. The proteins are easily filled in the cells and there is less waste released in the form of ammonia. There is a balance in the anabolic state. It helps in building muscle. It also imparts strength and vigor to the athlete and sportsmen.

There is greater need for proteins to support their activities.

Dehydration is dangerous. When athletes, cyclists and other sportsmen work out, lot of water is lost during the activities. This leads to dehydration. The negatives of dehydration are tiredness, cramps and injury. Dehydration could also lead to additional burden on the heart. The performance of the athlete is also affected. There is a fall in the blood volume. When excess water is consumed, the sodium levels are diluted and you develop a condition called hyponatremia. Athletes need to replace the fluids which are thrown out of the body while they are exercising. When sweating takes place, lot of fluids is lost from the body and we experience tiredness and fatigue. Hence, it is necessary that whatever fluids are lost should be ideally replaced back.

It is true that the structure of amino acids is not simple. It is complex. It gels well with water. Water helps in transporting the necessary nutrients to various parts of the body. The movement of electrons results in release of increased energy. The cells which are hydrated help in optimum utilization of proteins and excess toxins are thrown out of the body.

Everyone is out there to gain muscle weight and mass. People try all the latest bodybuilding regimes and many other fad diet programs, but in vain. So let us now understand carefully and chart out something whereby you could gain muscle and lose weight. We need to chart out a high protein diet programme so as to be benefited by positive changes in our health. Let us now understand how we can be benefited by following these simple tips. Let us make an attempt to incorporate these in our lifestyle.

1. It is necessary that you change your eating patterns. We need to include at least 5 to 6 meals. Between 2 meals there has to be gap of about 3 to 4 hours. This is the quintessence for maintaining a lean and healthy body.
2. The right proportion of food groups that is the proteins, fats and carbohydrates need to be taken in the right quantity.

The ratio of protein, carbohydrate and fat should be 50:30:20. It is a misconception that a high protein diet affects the kidney functioning. You need to put on weight by building muscle mass weight. The only way out is to go in for a high protein diet.

Structure 1 :

Breakfast should be had like a king. It is the king of diets. Eat a really heavy breakfast. Your breakfast should include whey proteins, low fat milk, an oats bowl and a multivitamin of high potency. All this totals to about 44 grams proteins.

Lunch should be some brown rice (1 cup), grilled chicken (3.5 oz), some vegetables and vitamin c . This sums to 36 grams protein.

The 3rd meal – pasta (one cup), flaxseed oil (1 tablespoon), whey protein(1 scoop) and 4 whole eggs. This is about 48 grams protein.

Dinner could be something like a tuna sandwich with some fruits (preferably apple or banana). You could also have vitamin C capsules. This totals to 30 grams of protein.

Before bedtime you could have a glass of milk (low fat), yogurt(small cup), and a spoon of flaxseed oil. This sums to about 32 grams of protein.

Second day you could repeat the entire diet program by making slight alterations in the food pattern. Go in for whole grains bread , one multivitamin and one lean burger.

Structure 2:

Breakfast – 1 scoop of whey protein, 1 lean burger patty with 2 whole grain bread, an apple, 1 multivitamin plus a tablespoon of flaxseed oil = 44 grams of protein.

Lunch can be similar to what you had on the 1st day with some vegetables and two whole eggs. Vitamin C can be taken.

Before workout: have diet consisting of whey with milk, oats bowl and a fruit preferably a banana.

Post workout meal, dinner and pre bedtime meal of the first day needs to be repeated. The only change is that you can have a baked potato with some vegetables for dinner.

High protein diets are in trend. The reason for this is that they give instant results. They are like instant noodles. Enroll for this type of a diet program and you can see results very soon. This can also be defined as unnatural eating. High protein diets are not the ideal solution to weight loss. It is not a healthy way of losing weight and not a permanent one too. Let us look at a practical way of reducing weight. Not only do you burn those calories consumed by you but you also can eat the foods you relish eating. This sounds to be really fantastic. This is definitely possible; the only thing you need to follow is a predetermined eating pattern.

Fad diet programs do not help in the long run. They are not healthy ways to reduce your weight. Fad diets can be dangerous too since there are lot of side effects which come as a package. There could be medical illnesses like high blood pressure and dizziness, nervousness, depression etc. Refraining from eating food and thereby cutting down on calories is not the right way to reduce weight. It is advised that a healthy diet comprises of all food groups which include fats, carbohydrates, proteins, vitamins and minerals in the right proportion. Of late, everyone is concentrating on cutting down on carbohydrates. The new diet in trend is high protein and low carbohydrate diet. For you to maintain a healthy body there has to be the right intake of carbohydrates. Make sure you include carbohydrates in your diet. You need to eat smartly to stay healthy.

A low calorie diet also is not the right way of dieting. Skipping meals is dangerous since it results in slow metabolic activity. For burning more calories, you need to have a high metabolic rate. When you cut down on calories or skip meals, the body gets the wrong signals and it does not utilize the calories in the body, rather it stores them as fat. This is not what we want to achieve.

What is a smart way of dieting and also keeping healthy?

There has to be a smart diet which increases your metabolic activity. This way you also tend to burn more calories even after eating the foods of your choice. We are definitely not talking about another fad diet, so you can be rest assured. The reason for obesity and overweight in many individuals is eating unhealthy foods and not following a time pattern. The way to reduce weight is eating the right foods and following the right time. Stick to the same timing when you eat your food. Maintain a routine. Unhealthy foods eaten at wrong times help in storing calories in the body in the form of fats.

Following an eating pattern is termed as calorie shifting. Your body should get the right signals for it to function in a healthy manner. The metabolism would get perplexed if you feed the body food at unpredictable times. So let us summarize this: Following calorie shifting is the ideal way to lose weight on a long term basis.

Obesity is one of the vexing problems which modern day Americans are facing. The rate of obesity is jumping leaps and bounds with the passage of months. Large corporations decided to make the most out of this opportunity and started investing in programs which claim reduction in the total body mass. A look at the online and offline market and u will be able to find thousands of products which claim to do the same thing – reducing your obesity. People sure get confused and opt for a program suggested according to their friends and relatives. It may or may not work and if it is not working, then they are quick to swift to other diet schemes. In this article we shall be looking into the effects of a high protein diet.

The buzz word is simple. Reduce the intake of carbohydrates and increase the intake of proteins. This is the underlying fact in most of the diet programs. And this can be established by careful analysis of each program. A noteworthy program worth trying is the protein power which was researched and developed only recently. While other programs lament about a diet enriched with large amounts of protein, this protein power program is enriched just with the minimum or more adequate number of proteins necessary for the body to function properly. Now the query passing through the minds of the reader is a simple one. What makes this diet plan superior to the other alternatives present in the market? According to the brains who had formulated this plan, the carbohydrate intake of the body is drastically cut in the protein power diet. Researchers have ended that about only 30 grams of the carbohydrate is absorbed by the body and the rest of the carbohydrates are eliminated. Excess of carbohydrates in the body is first converted into sugar and then ultimately into fat and taken to various parts of the human body for storage purposes. So when the carbohydrate intake is reduced then the body starts eating into the existing stored fat present in the body and thus the fat contents are gradually eliminated from the body.

One disadvantage as stated by skeptics for such plans are that they believe high insulin levels in the blood cause obesity and fat accumulation. According to them it is the primary function of insulin to transfer the fat to various parts of the body for storage. Hence with a marked decrease in the levels of insulin automatically the fat transfer process will be shunned and thus the obese person starts getting lean and fit. There are other groups of researchers who are totally into disapproving this hypothesis. They have scientific research to back their theories. The only fact has known to medical science is that insulin levels are disturbed when a person gets obese. And such fluctuations will lead to serious conditions like diabetes. The theory of high protein and low carbohydrate diet has been in discussion for many years. Reducing the intake of carbohydrates will also lead to a condition known as ketosis.