Tag Archives: high protein diet

High Protein Diet for Weight Management

When you are looking to gain lean muscle or lose weight, eating a high protein diet is very important and squeezing those meals into a busy schedule is quit challenging. On my journey to gain lean muscle and weight management, I have developed a quit meal that is high in protein and packed with carbohydrates (carbs) to keep you fueled throughout the day.

Fist & Broccoli Diet

Fish and broccoli is high in protein and easy to prepare. Photo by Natura Skin Clinic

Since I love fish and I need two easy meals at work, I eat fish and rice or broccoli at least twice while I am at work from Monday through Friday. I eat two pieces of salmon or tilapia with brown rice or broccoli on my first break, then another meal on my lunch break. These meals are great for me because each piece of fish has at least 21 grams of protein plus the brown rice or broccoli. When you calculate it, you are getting at least 50 grams of protein per meal. After work and during the weekends, I usually eat what I want to make my diet fun and not stressful.

If you don’t like fish or you get tired of it, you can substitute it with a chicken breast, which contains about 43 grams of protein per cup. You can also alternate your sides with a baked potato or a slice of wheat bread for carbs.

The good thing about these two meals is that they are quick and easy to prepare. They are also high in protein and delicious at the same time. With two protein shakes, you could easily have four meals per day and not be stressed about it. When you add a simple exercise routine with these meals, you will be able to maintain your weight while gaining lean muscle as well.

I have been on my diet and exercise plan for about two months now and I have already gained about 10 pounds of lean muscle. I also feel better and I have more energy at work.

For anyone who has a busy work schedule and cannot find the time to cook healthy meals, this easy fish diet will be a great start to maintaining a healthy weight and gaining lean muscle.

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

High-Fat Diets: Fat Loss Facts

High-fat diets have been recognized to be a major risk factor for obesity, type 2 diabetes and other related diseases. According to the World Health Organization, more than 40 million children were overweight in 2010 and this pattern of obesity seems to continue (Ferreira & Muniz 2013). Proper dieting and exercise have always been the most effective ways to lose weight and stop obesity but today we will focus on low and high-fat diets.

Hight-Fat Diets

Diets that are high in fat are known to cause obesity, type 2 diabetes and other related health diseases.

Increased consumption of high-energy foods (foods with elevated quantity of fats, carbohydrates and salt) and lack of exercises are important factors for the pathogenesis of those serious health diseases in modern society (World Health Organization, 2012). Foods such as fried chicken, packaged or processed foods and too many snacks should be avoided because these foods are very high in fat. What about low-fat diets, are they effective? Although low-fat diets have been promoted as healthier and recommended for weight loss, they have also been associated with an increase in carbohydrate intake from plant-based foods (Ferreira & Muniz 2013). Therefore, just reducing the fat intake may not be the best strategy for a healthy lifestyle. Next we will discuss the truth about fat loss and myths about high and low-fat diets.

To be honest, all diets have their good sides and of course, their bad sides. Traditional dietary recommendations (diet and exercise), a low-calorie diet and an increased consumption of carbs and fruits and vegetables remain the best method for weight loss (Ferreira & Muniz 2013). High-fat diets have been associated with weight gain and a low-fat high carbohydrate, fiber, grains, and protein has been proven as the best diet to lose weight (Bray and Popkin, 1998; McManus et al., 2001; Wing and Hill, 2001; Astrop et al., 1997, 2002, 2005). Foods such as whole grains have been proven to speed up your metabolism so I consume these foods every day.

High-fat/high-protein/low-carbohydrate diets, i.e. ketogenic, that force the body to burn fats instead of carbs, in some instances, has been known as a promoter of a rapid weight loss and reduced appetite (Brarata et al., 2003; Bray, 2003; Crowe, 2005). Good fat-burning foods that speed up your metabolism are whole grains, fish, low-fat dairy products and peanuts. We will then have a discussion about the health effects and risks of low and high-fat diets.

Obesity

Over 2/3 of adults and 1/3 of children are overweight or obese.

It has been debated in the last century, whether fats are harmful to your health and what role does fat plays in dieting. The 1st Food Guide Pyramid created in 1992 showed fats at the top of the pyramid, meaning that their consumption should be minimized (Ferreira & Muniz 2013). Since there are different types of fats, which fats should you consume that are NOT harmful to your health? Saturated and Trans fatty acids should be avoided at all costs with consumption less than 7 percent. Life expectancy in countries that practiced a Mediterranean diet was among the highest in the world and rates of coronary heart disease (CHD), certain cancers and other diet-related chronic diseases were among the lowest (Willet et al., 1995). The Mediterranean diet consists of eating plant-based foods such as, fruits and vegetables, whole grains, nuts, olive oil, fish and drinking red wine in moderation (Mayo Clinic 2013).

According to proven research, it can be safe to say that daily physical activity along with a Mediterranean diet may be a very effective weight loss plan. Before I even knew what a Mediterranean diet was, I was already consuming the foods it contained so I have been accustomed to this diet plan for a while. The most important factor about this type of diet is that it works. Avoid the risk of obesity, type 2 diabetes and other associated diseases by avoiding high-fat diets and stick to a low-fat diet plan to maximize fat loss. God Bless.

Leeman Taylor
Senior Criminal Justice Major at Florida A&M University
Real Estate Investor. Internet Marketer.

Sources:

  1. Ferreira, Joao E., Muniz, N. “Low and High-Fat Diets: Myths vs Reality” February 2013 Nova Science Publishers, Inc.

2.    Mayo Clinic Staff “Mediterranean diet: A heart-healthy eating plan” www.mayoclinic.org 14 June 2013

High Protein Diets May Lower Your Blood Pressure

Protein is perhaps one of the most important foods when it comes to losing weight and maintaining our health. The recent Framingham Offspring Study discovered that “residents who consumed a higher protein intake had a lower risk of high blood pressure.” (American Journal of Hypertension 2014)

High Protein Diets

Foods like lean meats, eggs and low-fat dairy products are high in protein.

I always thought about protein as just being good for muscle building and slowing down your metabolism but the benefit of lowering your blood pressure is quite amazing. Since I am a skinny guy, I need a whole lot of protein in my diet plan to build muscle already so a high protein diet isn’t new to me.

“Participants used for the study were men and women between the ages of 30-54, who didn’t have any high blood pressure, diabetes or cardiovascular disease, and were followed for 11.3 years.” (American Journal of Hypertension 2014) Unfortunately, high blood pressure is disproportionately more common in Blacks and Hispanics because of our culture lifestyle so I always recommend a low calorie diet. Fast food and processed foods are high in sodium and saturated fats so they greatly increase your high blood pressure levels fast.

Some of my favorite foods that are high in protein are, fish, nuts, lean meats, and low-fat dairy products. Protein shakes before and after my workouts are essential to my daily diet plan and they are so delicious at the same time. Fiber is important also in your high protein diet. Not consuming enough dietary fiber has been consistently showing up as a complication factor. Some studies have shown that simply increasing dietary fiber to over 30 grams helps reduce blood pressure by a few percent. (Scala 2002)

Protein has amino acids in them that may help dilate blood vessels and effectively lower your blood pressure. For instance, arginine – an amino acid found in both animal and plant protein sources, play a huge role in blood-vessel dilation. (American Journal of Hypertension 2014) One thing to keep in mind is that when you are consuming protein; make sure it contains monounsaturated fats and not saturated fat. It is important to consume the right kind of calories or you will gain excess body fat. This will lead to other health issues such as risk of cancer and stroke.

High Protein Diets - Eggs

Eggs are high in protein.

High blood pressure is a serious matter and more and more individuals are losing their lives because of conditions relating to high blood pressure. According to the Centers for Disease Control and Prevention (CDC), over 30% of the population has high blood pressure and only about 50% percent of those individuals have their condition under control. (CDC 2014) With that being said, you now know how important it is to control your high blood pressure and maintain a daily healthy diet plan. This trend of high blood pressure seems to be steadily increasing and now the kids are suffering from this inadequate lifestyle. I now began to see even kids developing serious health issues at a young age and the life expectancy age is getting lower as well.

We have to take care of ourselves and keep our blood pressure under control. Eating diets that are high in protein has been proven to lower blood pressure in this recent study in Boston, so I will be adding even more protein in my diet for best results. My body takes a lot of protein to gain muscle in the first place so this high protein diet plan is not necessarily new to me. I do recommend each and every one of you to add a little more protein to your current diet plan and see how it helps lower your blood pressure. Thanks and God bless.

Leeman Taylor
Senior Criminal Justice Major at Florida A&M University.
Internet Marketer and Real Estate Investor.

Sources: 1. J.Buendia, M.Bradlee, M. Singer, L. Moore, “Diets Higher in Protein Predict Lower High Blood Pressure Risk in Framingham Offspring Study Adults” American Journal of Hypertension 2014
2. J. Scala “25 Natural Ways to Lower Blood Pressure” www.ebscohost.com 2002
3. Center for Disease Control “High Blood Pressure Facts” www.cdc.gov 2014