Protein Dieting|

Protein shakes help in building muscle. It also helps in cutting unnecessary fat. There are different varieties of protein powders available either in can form or bottle form. Excellent quality Protein powders are prepared from eggs and even whey. It is advised that athletes and sportsmen intake 2 to 3 protein shakes daily. A protein shake immediately after a workout is very helpful since it is quickly absorbed in the blood stream and you get instant energy.

There are different protein shakes. Some are high in carbohydrates whereas some have low carb content. To make the shake more palatable and tastier, you could spice it up with ice or some smoothies. In case it has become too diluted, you could add some frozen fruit or an instant pudding mix. In case the milk shake has become too thick you could dilute it by adding only a lesser quantity of protein powder. To make the shake frothier whip it for some extra time in the blender. You could increase the sweetness by adding a small banana or splenda. For blending the protein shake, you need to add some liquid first and then the protein powder. In case you like the chocolate flavor, you could add some chocolate or cocoa powder. Add milk instead of water so that it adds to the muscle. But including milk to the protein powder could sometimes result in tummy cramps.

These protein shakes can be deep frozen for about 15 days. The powdered protein powder stays in a dark and cool place for about 3 months. It is advised that you make your own fresh and natural protein shake. For making fresh protein shake you need to add a cup of milk, some milk powder, some cups of ice and about 2 spoons of pudding. You could add a banana to sweeten the protein shake. This type of protein shake has about 16 grams of protein. You could also spice up your protein shake with some cottage cheese or tuna.

The best time to have a protein shake is right after a rigorous workout. Lot of calories is lost during a workout and you need to balance the nutrient level in the body. The protein shake consumed immediately after a workout helps in boosting the energy level in the body. The right combination of protein diet like protein milk shakes combined with an exercise regimen helps in building muscle and also keeps the body fit and healthy.

The RDA has recommended that for every kilogram of body weight, you need to include 0.8 grams of protein.

Consider workout at least thrice a week.

For weight lifters, weight trainers and athletes, the protein content needs to be increased. Ensure that you follow a well balanced meal which includes healthy protein shakes. Animal proteins contain the right quantity of amino acids. They help in building muscles. Other sources of proteins are fish, eggs and poultry.

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It is a misconception that vegetarians do not get the adequate amount of proteins from a vegetarian diet. This concept is false. Vegetarians who consume eggs as well as dairy products like milk, curds, cheese and butter are called as ovo-lacto-vegetarians. Vegetarians who eat only dairy products are called as lacto-vegetarians. Dairy products like milk, butter and cheese contain lot of proteins. Lacto vegetarians get their supply of proteins from dairy products.

It is true that people consume too much of protein. They consume excess proteins that are needed by the body. An American eats about two times the recommended protein required by the body. Excess proteins consumed could do more harm than good. It could lead to health problems. Excess proteins could lead to a condition known as osteoporosis. This is a condition where the bones get brittle due to loss of calcium. Most of the foods which contain high proteins also are rich in fats as well. It has now been proved that a low protein diet is healthy for the body. Women are recommended about 50 grams of proteins and men are recommended about 63 grams of protein.

Eggs, curds, yogurt, cheese, nuts soy milk contain enough proteins. Some cereals, breads and vegetables contain very less amount of proteins.

It was previously thought that vegetarians do not get the requisite supply of proteins. But now the notion has changed. In the past it was believed that animal products could provide the necessary amino acids. These amino acids are very useful for humans. Previously, vegetarians used to find it very difficult in planning their meals and combining the necessary protein based ingredients so that they could derive the right proportion or what we term as ‘complete’ proteins.

It has been proven that all plants contain the necessary amino acids required by humans. Some plant foods have more quantity of amino acids while some have a little less. But the fact is that during the course of your day, you eat different types of food which could supply you the protein for the day.

Below are some of the protein rich recipes:

13 Bean soup:

Some of the ingredients which are required for making this tasty soup are 13 bean mixture (you could procure it from the grocery store), one big white onion(you need to chop these onions), one teaspoon or garlic (chop into fine pieces), some salt to taste .

The method of preparing this soup is as follows:

Soak the beans the previous night. Keep it in a pot filled with water. Add some garlic, onions and salt to taste. Boil it and keep the gas in sim position. You could also pressure cook it for about one and half hours till the beans are cooked and become soft.

Black Bean Casserole

The ingredients required for making this dish are 2 cans of black beans. The beans have to be drained well. You need one cup of celery (chopped), one can of tomato sauce or puree, some pepper, and half a cup of cheddar cheese.

Place all the ingredients in the microwave setting the oven to 375. Later pour into a casserole dish and bake it for about 50 minutes. Garnish with some shredded cheese.

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.