Is High Protein Low Fat Diet A Good Choice?

Not satisfied with the results you want with your current diet plan? Want to lose weight without giving up taste and without strenuous exercise? A high protein low fat diet can get you into a slimmer and a healthier avatar and how? Read on and find out

Why High Protein Intake:

Proteins are the building blocks for our tissues and we need a considerable amount of amino acids in our diet plan in order to get an adequate supply to our body. We also need moderate amount of fats along with sufficient carbohydrates to complete the good health picture.

However, unhealthy lifestyles have tilted the balance towards carbohydrates, sugars and fats. As fallout, we encounter health issues including obesity, hypertension, cardiac problem and kidney problems. In that case, a high-protein diet can prove to be effective in helping you get back on track (1).

Low Fat Vs Low Carbohydrate:

Going by the recent trends, a low carbohydrate and protein-rich diet was hailed as the best solution to weight problems. Unfortunately, the diet had its share of risks and concerns, prompting doctors to warn against it. According to a study, a low carbohydrate diet depletes you of energy and makes the blood toxic. A low fat diet, on the other hand, keeps the fat burning, while allowing you to continue a good workout regimen.

Although popular and effective for weight loss, low-carbohydrate, high-protein, diets have been associated with other risks. Normally, a high-protein diet, is filled with many saturated fats which are unhealthy for the heart and cardiovascular system. High levels of saturated fat and cholesterol in the diet are linked to increased blood cholesterol levels and a greater risk for heart disease.

Thus, switching from a low-carb to a low-fat version of the high-protein diet ensures weight loss with better nutritional and metabolic benefits (2).

What Does It Involve?

A high-protein, low-fat diet involves a person to consume a diet comprising 50% carbohydrates, 30% protein and only 20% fats. This means, out of the 2000 calories per day, the suggested upper limit of calories from fat is about 600 calories. that an individual with a calorie intake of 2000 calories a day should eat only 500-600 calories from fats. Such diets lower cholesterol levels while increasing satiety (3). This prevents hunger cravings and overeating, even as the protein helps building muscle. Body fat begins to reduce drastically once the protein in your meal improves the metabolism.

According to experts, those who followed high-protein, low-fat diet experienced more satisfaction with the foods compared to the ones who took low-carb foods.

What Food To Eat:

Ideally, a high protein, low fat diet should have food items rich in protein, moderate servings of carbohydrates and low fat products (4).

1. Increase intake of vegetables, fruits and grains.
2. Cut back on sugar, saturated fats, cholesterol and salt.
3. Eggs, nuts, beans, meat, poultry and fish are all high in fat. Select the low-fat versions of these high protein foods and regulate the portions according to your calorie needs.
4. Avoid fatty red meat products such as beef and pork.
5. Do not choose animal sources of high cholesterol food such as egg yolk and meat liver.
6. Prefer lean cuts of meat or fish. Drink low-fat dairy milk.
7. Polyunsaturated fats from vegetable oils like olive and canola oils reduce blood cholesterol.
8. Have snack foods and desserts sparingly as they might be high in fat with very little nutrition.
9. Mix various grains and vegetables in your diet for optimal nutrition.

Decreasing your fat intake effectively cuts back on the calorie load because each gram of fat accounts to double the amount of calories compared to a protein or carbohydrate. These food groups should be included throughout the day across 3 to 5 meals. Such a diet reduces LDL cholesterol and triglycerides, making it a good choice for healthy weight loss.

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