Diet Chart For High protein

Protein is crucial to nearly every bodily function. We need it to have energy, to feel full, to build muscle, to process nutrients, boost immunity to send chemical signals and basically to stay alive. High protein is needed in clinical instances (pregnancy, malnutrition, injuries, burns) and general instances (muscle building, weight loss). Proteins are made up of amino acids and out of 21 amino acids 10 are not produced in our body, and we call them as essential amino acids. So it is necessary to get it from external sources to complete the formation of protein in our body. A high-protein diet is often recommended by bodybuilders and nutritionists to help efforts to build muscle and lose fat. It should not be confused with low-carbohydrate diets, such as the Atkins Diet, which are not food-energy–controlled and which often contain large amounts of fat.

Person to person the needs of the protein differ, excess consumption of protein may cause health problems. The breakdown of protein results in two types bodily waste: non-nitrogenous and nitrogenous. Non-nitrogenous waste is combination of carbon dioxide and water. Nitrogenous waste is referred to as urea, uric acid and creatinine. Urea makes up the majority of these types of waste products. It is advised for those on a high protein diet to drink ample quantities of water to aid in the excretion process of this nitrogen based waste via the kidneys.

Do's

1. Take good quality proteins
2. Drink more water
3. Eat complex carbohydrates.
4. Drink skimmed milk for better protein absorption.
5. Include all variety protein sources with your diet.

Dont's

1. Don't take huge amount of protein at a time.
2. Don't go for a fatty preparation of protein sources.

1. Skinless Chicken: White meat is the leanest choice, but even dark meat can be a good choice if you skip the skin. Both chicken and turkey give you about 25 grams of high-quality protein, along with B vitamins and selenium.
2. 90% (or Leaner) Ground Beef: Lean ground beef is a source of high-quality protein, and you don't need a lot to get the protein you need. Just 3 ounces delivers 22 grams of protein, along with a healthy dose of iron, zinc and vitamin B1
4. Beans & Lentils: These vegetarian proteins are super-healthy and you should eat them frequently. Not only do they give you protein (9 grams per half cup), they are also brimming with filling fiber, heart-healthy folate and energy-creating iron.
5. Lowfat or Nonfat Dairy: Dairy products, like milk, yogurt, cottage cheese and ricotta cheese are good lean sources of protein. Make a smoothie with yogurt, skim milk and your favorite fruits for an on-the-go breakfast or snack.
6. Tofu & Other Soy Foods: Soy is one of the top vegetarian protein sources. 1/2 cup of tofu gives you 8 - 10 grams of protein (depending on whether it’s soft or firm), while 1 cup of edamame gives you 17 grams.
7. Eggs:The incredible, edible egg is a good way to get a bit of protein in your diet. One egg offers 6 grams of protein for just 70 calories.