High-Protein Diet for Weight Loss
Introduction
One of the most essential nutrients for weight loss is protein. An important part of staying healthy is eating a balanced diet though it may be of great benefit consuming foods rich in protein. Some of the benefits may be weight loss, muscle building and a feeling of always being full. When combined with exercise a high protein diet can help in building lean muscles. Throughout the day the lean muscles help in calories burning an essential for weight loss. This research work seeks to identify if eating foods rich in high-protein can help in weight loss.
- Do you think Marion should go on this diet? Why or why not? Support with evidence-based research
According to food experts, in order to loss weight fast consuming protein –filled diet can be of great help (Pagona, et al, 315) For Marion to loss the 15 extra pounds gained while in her freshman year of college she can choose to go for the high-protein diet in order to lose the weight. Consuming a high-protein diet can help Marion in reducing appetite, boosting her metabolism and also bringing various changes in weight-regulating hormones. There are various ways which can help Marion in her weight loss journey through eating foods which have high in proteins. These include Increasing intake of proteins and reducing carbs and fats in her diet, by doing so she will decrease her hunger hormone and also have several protein satiety hormones boosted (Pagona, et al, 345) Don't use plagiarised sources.Get your custom essay just from $11/page
Most Proteins are hard to digest and metabolize, since it takes much time while digesting them, throughout the day she may feel less hungry and this means she will consume calories which are less. High –protein diet according to researchers have a metabolic advantage compared to diets low in protein since they help in the burning of more calories. For metabolism boost protein is responsible for this is due to its thermic effect which is high together with other factors. In both sides protein works equally it helps in bringing in calories and also burning them out (Pesta, Dominik & Samuel, 53)
According to Dietary Reference Intake (DRI), an average man should consume 56grams and an average woman should consume grams of protein daily. Some of the recommended proteins which can help in reducing weight include: eggs, one large boiled egg contains 13 grams of protein and almost no curbs. Lentils, in 100grams of serving boiled eggs, they contain 9 grams of protein, and still lentils contain 8 grams of dietary fiber. Also yogurt for fitness and weight loss lovers it is a popular choice which one can consider. Per 100 grams it contains 10grams of protein and it has no carbohydrates. Oats is another healthy food, in 100 grams of serving it contains 17 grams of protein and also has quality fiber which is high. Tuna a saltwater fish which has the best source of lean protein is also a great food to take since it has 30grams of proteins in a serving of 100 grams with no curbs (Pagona, et al, 355)
Lagiou, Pagona, et al. “Low carbohydrate-high protein diet and incidence of cardiovascular diseases in Swedish women: a prospective cohort study.” BMJ 344 (2012): e4026.
Pesta, Dominik H., and Varman T. Samuel. “A high-protein diet for reducing body fat: mechanisms and possible caveats.” Nutrition & Metabolism 11.1 (2014): 53.
- Is a high-protein diet safe? Explain using evidence-based research.
According to Mayo Clinic, high-protein diet is safe for weight loss but only for a short period (Pagona, et al, 345). When taken in short period they help in reducing one’s weight since they always make a person feel fuller. Taking high-protein for a longer time may cause some health risks to a person since; most of the high-proteins have restriction in carbohydrates and these may reduce deficiency in nutrients or one may have insufficient fiber. Consuming red meat, dairy products that are full-fat which have high-protein content may have an increase in heart disease risk. Having the good choice of high-protein is recommended, for one to get the suitable high-protein diet during the weight loss journey one may need to consult a doctor for advice (Jose, et al, 86)
Antonio, Jose, et al. “The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals.” Journal of the International Society of Sports Nutrition 11.1 (2014): 19.
- Is this diet nutritionally sound? How does it compare to the 2020 Dietary Guidelines for Americans?
For the Americans, to eat a healthy diet the 2015-2020 dietary guidelines were designed. This dietary guideline was purposely planned for the health professionals and policymakers so that they can give an outline of how people can have an improvement towards their overall eating patterns. This outline functions as foundation with evidence for education in nourishment and offers materials that developed by federal government to its people. The American 2020 dietary guideline mostly majors for the provision of guideline towards the improvement of eating patterns and the elimination of health disease. This guidelines diet for Marion may not be nutritionally sound for her since her mission is in weight loss but not have to improve her eating patterns (Toby, 234)
Amidor, Toby. The Healthy Meal Prep Cookbook: Easy and Wholesome Meals to Cook, Prep, Grab and Go. , 2017. Print.
- Does this diet promote behavioral changes?
High-protein diet improves behavioral change in that one sticks into a particular diet plan hence eliminating unhealthy eating. It brings changes into the body and causes some behavioral change since it helps to boost her metabolism and also bringing various changes in weight-regulating hormones (Pagona, et al, 335)
Lagiou, Pagona, et al. “Low carbohydrate-high protein diet and incidence of cardiovascular diseases in Swedish women: a prospective cohort study.” BMJ 344 (2012): e4026.
- Are there any side effects from the high-protein diet?
Despite the great benefits to the body high-protein diet still has some side effects which occur if not taken as it should. These side effects include; a person may a risk of kidney damage, the risk of heart disease through the intake of red meat and full-dairy products, weight gain may arise again if after a short while since high-proteins mainly for weight loss are recommended for a short period (Noakes, Manny, & Clifton,89)
Antonio, Jose, et al. “The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals.” Journal of the International Society of Sports Nutrition 11.1 (2014): 19.
Noakes, Manny, and Peter Clifton. The Csiro Total Wellbeing Diet Book 2., 2013. Internet resource.
Conclusion
For Marion to have her intended weight, opting to go for high-protein diet may be a good choice for her since it will help her with the right diet. Consuming a high-protein diet can help Marion in reducing appetite, boosting her metabolism and also bringing various changes in weight-regulating hormones.