If you plan on getting cut and lean, you should start thinking about high protein diet plans. Every part of your body uses protein to grow and function, and if you don’t get enough protein, your body can suffer. High protein diet plans can help you with weight loss, stabilize your blood sugar levels, boost your metabolism, and improve your energy. If you’re thinking about starting a high-protein diet, keep these tips in mind.
High Protein Diet Plans You Should Look Into to Get Cut
1. Avoid a Lack of Protein
A lack of protein can wreak havoc on your body in a number of ways. In particular, if you’re on a low-calorie diet plan and you don’t get enough protein, your body starts to shed muscle instead of fat.
You may also suffer from fatigue, depression, anxiety, and anemia (low iron). Your body relies on nine essential amino acids, and when you don’t get enough protein, you experience a deficiency of these amino acids.
Your exact symptoms can vary depending on which amino acids your body is missing.
2. Try These High-Protein Foods
Some of the best high-protein foods include lean grass-fed beef, organic chicken, salmon, eggs, bone broth, and goat cheese. When comparing different foods, take into account how much protein they offer based on their weight.
For instance, 3 ounces of lean beef has about 22 grams of protein, and three ounces of goat cheese has 21 grams of protein. In contrast with other foods, you may eat 3 ounces but get a lot less protein.
Also, remember to look at the food’s other advantages such as vitamins, minerals, healing benefits, pH levels, and so on. Most importantly, pay attention to how different foods make you feel.
If you get an energy boost after eating a certain food while another makes you feel sluggish, you need probably to focus on the first option.
3. Focus on Lean Proteins
As a general rule of thumb, you need one gram of lean protein for every pound of body weight. For instance, if you weigh 180 pounds, you need 180 grams of lean protein per day.
But depending on your weight loss goals, you may need to adjust that amount. This helps you to keep your lean muscle mass while losing unwanted fat.
In contrast, if you eat proteins with lots of fats, you will struggle to meet your weight loss goals.
4. Don’t Avoid High-Protein Diets Because You’re Vegan
When many people think of high-protein diets, they assume that you have to eat meat. Luckily, that isn’t the case.
If you’re vegetarian or vegan, you can still enjoy a high protein diet. Lentils, black beans, and almonds are all extremely high-protein options.
You may also want to eat chia seeds, hummus (chickpeas), and soybeans as well as a variety of other nuts and beans. This type of diet is much healthier than simply trying to get by on sugars and carbs.
To ensure you get all the amino acids you need, consider focusing on complete proteins. On their own, foods such as quinoa, buckwheat, and soy are complete proteins. But in many other cases, you need to pair two foods to get a complete protein.
This includes iconic pairings such as rice and beans and hummus and pita.
5. Minimize the Carbohydrates You Eat
On the flip side of the coin, you need to avoid excess carbs when you’re on high protein diet plans. For a low-carb diet, stay away from simple sugars and basic carbs.
Instead, make the most of your calories by focusing on fiber-rich carbs such as oats and whole grain bread.
6. Remember to Hydrate
Water is essential when you’re on a high-protein, low-carb diet. Water helps your cells to function. It also lubricates joints, minimizes dry mouth, and promotes cardiovascular health.
On the outside, it keeps your skin looking supple and youthful. Inside of your body, it helps to filter waste. Additionally, if you don’t drink enough water, that can prevent your kidneys from functioning correctly, and your kidneys play a key role in high-protein diets.
7. Stay Away from One-Size-Fits-All Diets
Over the years, a number of high-protein diets have become popular. They include the following:
- Protein Power Diet — Developed in the 1990s, this diet involves over 54 percent fat, and it requires you to avoid carbs as well as fruits and starchy vegetables.
- The Zone Diet — Also from the mid-1990s, this diet created by Dr. Barry Sears consists of 40 percent carbohydrates, 30 percent protein, and 30 percent fat. It focuses on having frequent low calories snacks.
- The Atkins Diet — Focused on proteins and fat with a minimum of carbs, this diet was popular around the turn of the millennium. Although many people reported losing weight, the excessive amount of fat associated with this diet can increase the risk of kidney damage and heart disease or other issues.
- South Beach Diet — Debuted in 2003, the South Beach Diet allows more carbs than many other high-protein diets, but it restricts fruits and carrots because of their position on the glycemic index.
- Sugar Busters Diet — Unlike most high-protein diets, this plan is over half carbohydrates, but it minimizes simple starches such as white rice, white flour, potatoes, corn, and even carrots.
- Stillman Diet — One of the diets recommending the highest levels of protein, this diet pushes you toward a plan that is 64 percent protein, 33 percent fat, and just 3 percent carbohydrates.
Although some people have had success with these diets, the main issue is that they offer a one-size-fits all approach to dieting. You need a plan that is customized to your size, your body type, and your objectives.
8. Help Yourself Establish New Habits
Whether you’re on a high-protein diet or any other type of weight loss plan, you have to establish new habits and that can be hard. Keep in mind that on average, it takes about 66 days to establish a new habit. Some people get in the swing of things after 18 days, while others take several months.
Be aware that your new eating habits may take a while to become routine and take some steps to help yourself along the way.
Consider dieting with a friend or joining a challenge to keep yourself motivated. Take measurements and photographs so that you can see your progress along the way.
You may want to consider one-cheat meal per week. This gives some people something to look forward to during the week, making it easier to focus on their diet.
In other cases, you may find that you prefer to just stick to your diet because cheating once can turn into cheating all the time.
9. Plan for Cravings
As you settle into your new diet, cravings are inevitable. So that you don’t yield to them, you need to be prepared.
Stock up your cupboards with healthy high-protein snacks and get rid of the unnecessary carbohydrates in your home. When you’re out and about, bring healthy snacks.
Then, you’ll be less tempted consume a lot of calories at the vending machines or the fast food drive-through. Protein shakes and bars tend to work really to quench sugar cravings.
Before starting to work out and delving into your high protein diet plans, you need to know several things before starting to workout. Watch this video about that below:
For losing weight and building muscle, high protein diet plans can be the way forward. But, you don’t want to select a cookie-cutter plan.
Instead, you need a solution that’s tailored for your body and your goals. To customize a diet plan for your needs and to get help along the way, become a member of V Shred today.
Got your own high protein diet plans to add to the list? Share it here!