If you have ever asked a personal trainer or experienced gym user how to lose weight it's highly likely that you have already heard about following a high protein diet. Today you'll learn how to use this approach correctly and also put a line through some of the common misconceptions associated with it.
For many years, high protein diets have had a bad reputation for damaging long-term health. This is mainly down to the fact that many fad diets of the past tried using this strategy incorrectly and gave the whole subject an unfair reputation.
One of the major flaws in the fad diets of the past, including the Atkins and other celebrity influenced programs, is the belief that a high protein intake would severely damage your kidneys. It was believed that the kidneys couldn't cope with large amounts of daily protein, regardless of whether it arrived in the form of regular food or whey protein supplements. Studies recently showed that this is not the case.
The real key why those fad diets of the past never worked is the carbohydrate count. If you've ever had a friend who tried the Atkins or any other weight loss plan of that type then you may have noticed how quickly they piled the weight back on when they came off the program. Usually the participant ends up heavier than when they started. This is because those diets usually ask you to cut your carbohydrate count out of your diet altogether.
Make no mistake about it, the difference between no carbs and low carbs is extreme. While following a zero carb eating plan you will not feel well and you'll find it very difficult to sustain any results you achieve when you have to come off the plan. Your body needs carbohydrates and fats in order to function, so using that type of plan forever is not even an option. The trick is learning how to lower your carbohydrate intake while still giving the body the numbers it needs to keep functioning.
If you want to try using a high protein diet you should combine it with a few other important fat loss rules. These include regular exercise, a good variety of foods and plenty of sleep. You can use supplements such as whey protein to increase your daily intake of this nutrient if you wish, as it means you won't be constantly preparing food. []
To work out a good low carb, high protein diet try the following split:
* Your protein intake should be around 1.2g per pound of the body weight you wish to be.
* Your carbohydrate intake should be around 0.5g per pound of body weight.
* 0.5g fats per lb of body weight.
This ensures you are getting enough of each macro without cutting any of them to the point where it would affect your overall fat loss. Also, due to the recent findings of the numerous studies on high protein diets you no longer need to worry about any negative effects of eating more than one gram of protein per pound of body weight.
Learning how to lose weight can sometimes feel like an impossible mission. There are so many contradictions and different opinions out there, many individuals feel they must hire a personal trainer to do all of the scientific parts for them. The truth is, however, you can do this all by yourself if you base your decisions on scientific findings as opposed to the latest popular opinion.
For many years, high protein diets have had a bad reputation for damaging long-term health. This is mainly down to the fact that many fad diets of the past tried using this strategy incorrectly and gave the whole subject an unfair reputation.
One of the major flaws in the fad diets of the past, including the Atkins and other celebrity influenced programs, is the belief that a high protein intake would severely damage your kidneys. It was believed that the kidneys couldn't cope with large amounts of daily protein, regardless of whether it arrived in the form of regular food or whey protein supplements. Studies recently showed that this is not the case.
The real key why those fad diets of the past never worked is the carbohydrate count. If you've ever had a friend who tried the Atkins or any other weight loss plan of that type then you may have noticed how quickly they piled the weight back on when they came off the program. Usually the participant ends up heavier than when they started. This is because those diets usually ask you to cut your carbohydrate count out of your diet altogether.
Make no mistake about it, the difference between no carbs and low carbs is extreme. While following a zero carb eating plan you will not feel well and you'll find it very difficult to sustain any results you achieve when you have to come off the plan. Your body needs carbohydrates and fats in order to function, so using that type of plan forever is not even an option. The trick is learning how to lower your carbohydrate intake while still giving the body the numbers it needs to keep functioning.
If you want to try using a high protein diet you should combine it with a few other important fat loss rules. These include regular exercise, a good variety of foods and plenty of sleep. You can use supplements such as whey protein to increase your daily intake of this nutrient if you wish, as it means you won't be constantly preparing food. []
To work out a good low carb, high protein diet try the following split:
* Your protein intake should be around 1.2g per pound of the body weight you wish to be.
* Your carbohydrate intake should be around 0.5g per pound of body weight.
* 0.5g fats per lb of body weight.
This ensures you are getting enough of each macro without cutting any of them to the point where it would affect your overall fat loss. Also, due to the recent findings of the numerous studies on high protein diets you no longer need to worry about any negative effects of eating more than one gram of protein per pound of body weight.
Learning how to lose weight can sometimes feel like an impossible mission. There are so many contradictions and different opinions out there, many individuals feel they must hire a personal trainer to do all of the scientific parts for them. The truth is, however, you can do this all by yourself if you base your decisions on scientific findings as opposed to the latest popular opinion.
About the Author:
Writer: Why not go learn how to lose weight with 5 effective and results driven rules from the UK's most followed personal trainer Russ Howe PTI. End your weight loss struggle with small, simple changes which yield proven results within just one month.
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