It has been scientifically proven that a high protein diet scheme is a more progressive weight loss strategy. Protein is the most filling nutrient. Replacing carbs and fats with protein gives a two-way edge, whether it reduces the hunger hormone ‘Ghrelin’, it also boosts the level of ‘Peptide YY’, a hormone that makes you feel full for a long period by uplifting many satiety hormones.
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Calories intake for a day
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A 1400 calorie high protein low carb diet can be effective for weight loss and help to body grow and repair itself. Still, it’s very important to consult with a healthcare provider or registered dietitian before starting any new diet to make sure that it is appropriate for your needs and goals or not.
Before starting this plan, please remember to avoid foods that may cause an allergic reaction, if you are suffering from any kind of allergy specifically with protein-rich food. If it’s not, then Congrats! This protein wise diet plan is here for you. Follow it and get ready to enjoy its fruitful results.
Here’s an ideal plan of 1400 calorie high protein low carb diet is as follows:
Scrambled Eggs with Spinach and Feta, the ingredients include:
- 2 large eggs
- 1 cup fresh spinach
- 1/4 cup crumbled feta cheese
Cook the eggs and spinach in a non-stick pan, then sprinkle with feta.
Greek Yogurt Parfait, ‘s ingredients include:
- 6 ounces of plain Greek yogurt
- 1/4 cup of mixed berries (blueberries, raspberries, strawberries)
- 1 tablespoon of chopped nuts (almonds or walnuts)
- A drizzle of honey (optional)
Grilled Chicken Salad, the ingredients include:
- 4 ounces grilled chicken breast
- Mixed greens (lettuce, spinach, arugula)
- Cherry tomatoes
- Cucumber slices
- Dress with olive oil and vinegar or a light vinaigrette.
Cottage Cheese with Sliced Cucumbers, follow as below:
- 1/2 cup low-fat cottage cheese
- Sliced cucumber
Baked Salmon with Asparagus, note down the ingredients include:
- 4-ounce baked salmon fillet
- 1 cup roasted asparagus (tossed with olive oil and garlic)
- Season the salmon with herbs and lemon juice.
Snack (if needed)
- A small handful of raw almonds or walnuts (about 1 ounce)
Points To Remember
- Make sure to drink plenty of water throughout the day to stay hydrated.
- You can adjust portion sizes and ingredients to meet your specific calorie and protein requirements.
- Limit your daily carbohydrate intake to around 50-100 grams, mostly from non-starchy vegetables.
- Focus on lean protein sources like chicken, turkey, fish, and tofu.
- Include healthy fats from sources like olive oil, nuts, and avocados.
- Try to consume a variety of colorful vegetables to ensure you’re getting a range of nutrients.
- Avoid sugary snacks, processed foods, and high-carb items like bread, pasta, and sugary beverages.
Hence, individual nutritional needs can vary, so it’s crucial to tailor this plan to suit your preferences and consult a healthcare professional for personalized guidance. Additionally, monitor your progress and make adjustments as needed to ensure you’re meeting your health and fitness goals.
A high-protein diet can be beneficial for many people, especially those looking to build muscle, lose weight, or manage certain medical conditions. However, it’s essential to consider individual health conditions and consult with a healthcare professional before starting any diet plan. There are certain medical conditions for which a high-protein diet may be discouraged or require special attention. Some of these conditions include:
Some individuals with digestive disorders, such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), may find high-protein diets difficult to tolerate. Protein sources and types of protein (e.g., animal vs. plant-based) should be selected carefully.
High-protein diets can increase water loss through urine. People following such diets need to stay well-hydrated to avoid dehydration and kidney strain.
Individuals with kidney disease may need to limit their protein intake, especially if their kidney function is impaired. High-protein diets can increase the workload on the kidneys, potentially worsening the condition. In such cases, a dietitian will provide specific guidance on protein intake.
For individuals with severe liver disease, a high-protein diet can be challenging to metabolize and may exacerbate symptoms. Liver disease can affect the body’s ability to process proteins, so dietary adjustments are necessary.
Gout is a type of arthritis that can be aggravated by high-protein diets, particularly those rich in purine-containing foods like red meat, organ meats, and some seafood. These foods can lead to elevated uric acid levels, triggering gout attacks.
Excessive protein intake may lead to increased calcium excretion in urine, potentially affecting bone health. People with or at risk of osteoporosis should ensure they get enough calcium from dietary sources.
While high-protein diets can be part of a heart-healthy diet, the sources of protein matter. Lean protein sources like poultry, fish, and plant-based options are preferable to red meat and processed meats, which are associated with an increased risk of heart disease.
In any case, it’s crucial to work with a healthcare provider or registered dietitian who can assess your specific health needs and develop a diet plan tailored to your condition. They can help you strike the right balance between protein intake and other nutrients while taking into account any underlying health issues or dietary restrictions. A personalized approach is essential to ensure you’re making dietary choices that support your overall well-being.
Period Recommendations For Protein Wise Diet
It’s extremely right that; it is not recommended to follow a high protein diet for an extended period, especially if it’s very restrictive in terms of carbohydrate and fat intake. There are some reasons behind period recommendations for protein wise diet plans including:
Long-term exclusion of certain food groups can lead to nutrient imbalances. A well-rounded diet includes carbohydrates, fats, and proteins in the right proportions to provide essential nutrients and energy.
A high-protein diet can sometimes be difficult to digest, leading to digestive discomfort, constipation, and other issues if followed for an extended period.
A sustained high-protein intake can put excess strain on the kidneys, potentially leading to kidney problems over time.
Lack of Dietary Variety
Eating a limited variety of foods for an extended period can lead to food boredom and make it difficult to sustain the diet. So it’s very important to modify your diet plan twice a week, but the added variety must be based on a high protein ratio, to get rapid weight loss results.
High-protein diets can be challenging to maintain over time, and people often revert to their previous eating habits once they stop the diet, which can result in regaining lost weight.
Potential Health Risks
Some research suggests that prolonged consumption of very high-protein diets, especially those rich in animal proteins, may be associated with increased risk factors for heart disease and certain types of cancer. However, this is a complex and evolving area of research, and individual responses can vary.
To sum up, please remember that instead of focusing on a protein wise diet for the long term, it’s usually recommended to adopt a balanced and sustainable eating plan that includes a variety of foods from all food groups. This ensures you get a wide range of nutrients and can maintain your health and fitness goals over time.
If you have specific dietary goals or concerns, it’s a good idea to consult with a registered dietitian or healthcare professional. They can help you develop a personalized eating plan that meets your needs while considering the long-term sustainability of your diet.