High Protein Diet Plan
High protein diets have been a topic of
conversation for quite a while. How much, though, do
we really know?
The facts about the high protein diet
Protein is a vital nutrient, essential to your
health. In its purest form, protein consists of
chains of amino acids. There are 22 amino acids that
combine to form different proteins, and 8 of these
must come from the foods we eat. Our body uses these
amino acids to create muscles, blood, skin, hair,
nails and internal organs. Proteins help replace and
form new tissue, transports oxygen and nutrients in
our blood and cells, regulates the balance of water
and acids, and is needed to make antibodies.
 However, too much of a good thing may not be so
good for you. Many people are putting their health
at risk by eating to much protein. Excessive protein
consumption, particularly animal protein, can result
in heart disease, stroke, osteoporosis, and kidney
stones.
The average American eats about twice as much
protein than what is actually required. Some people,
in the pursuit of thinness, are going on
high-protein diets and are eating up to four times
the amount of protein that their body needs. Protein
deficiency is certainly not a problem in America.
According to the American Heart Association and
the National Institutes of Health, as little as
50-60 grams of protein is enough for most adults.
This breaks down to about 10-12% of total calories.
Your body only needs 0.36 grams of protein per pound
of body weight. To calculate the exact amount you
need, multiply your ideal weight by 0.36. This will
give you your optimum daily protein requirement in
grams. Since the amount of protein needed depends on
the amount of lean body mass and not fat, ideal
weight is used instead of actual weight.
People on high-protein diets are consuming up to
34% of their total calories in the form of protein
and up to 53% of total calories from fat. Most of
these people are unaware of the amount of protein
and fat that is contained in the foods they eat. For
instance, a typical 3-ounce beef hamburger, which is
small by American standards, contains about 22 grams
of protein and 20 grams of fat. Animal proteins are
loaded with cholesterol and saturated fat.
 Many people on these diets also experience an
elevation in their LDL (the bad) cholesterol when
they remain on this diet for long periods. High
levels of LDL cholesterol in the blood clog arteries
and is the chief culprit in heart disease,
particularly heart attack and stroke. So while you
may lose weight in the short-run, you are putting
your cardiovascular health in jeopardy in the
long-run.
By replacing animal protein with vegetable
protein and replacing saturated fat with unsaturated
fat, like that found in olive and canola oils, you
can avoid the pitfalls of the typical high-protein
diet. You will be able to improve your health and
regulate your weight while enjoying a vast array of
delicious, nutritionally dense, high fiber foods.
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