High protein diets have been praised as an ideal way to help people lose weight, increase muscle, lose fat and generally acquire a leaner body. Protein is the building block of all muscles, so it can help you build muscle mass and gain bulk, depending on which methods of dieting and exercise you implement. When the body does not have enough protein, it is impossible to build muscle. Protein consists of 22 amino acids consisting of those that are essential and those that are nonessential. The eight essential amino acids--isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine--are not made by the body and must be included in your diet. A good protein diet includes these essential amino acids and a low volume of carbohydrates and saturated fats.
What to Look for
High protein diet foods are easily incorporated into the diet. Choices include chicken, turkey, lean meat, fish and egg whites; if you are a vegetarian, peas, beans, lentils, nuts, seeds and grains are ideal high protein foods. Soybeans are especially high in protein and contain a myriad of highly nutritious components. High protein diet foods can also come in the form of shakes, bars and other supplements. High protein diet drinks, soups and snacks are ideal for people on the go and make a great addition to diets that requires dieters to eat many small high protein meals a day. When calculating your high protein diet food intake, the average dose is 1/2 to 2 g of protein per pound of body weight, with 1 g per pound being the ideal. An average protein bar contains 30 g and is an ideal supplement between larger meals as it is quick and easy to carry. When embarking on a high protein diet, it is advised to eat a small meal every 3 or 4 hours.
Common Pitfalls
Do not use protein bars, shakes and other whole food substitutes exclusively when on a high protein diet. It is important to maintain a balanced diet in order to receive the proper balance of nutrients derived from meats, legumes, vegetables and fruit. A high protein diet can lead to kidney problems due to the low carbohydrate intake, so be sure to consult with your health practitioner before you start. Carbohydrates are necessary for the production of energy, so be careful not to eliminate them altogether.
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