High Protein Diet : Special Diets
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 calorie-controlled and which often contain large amounts of fat.
High Protein diets typically obtain 30%–60% of their calories from protein, 15%–30% from fat and the remainder from carbohydrates. They tend to rely heavily on seafood and lean meat, which makes them difficult or impossible for vegetarians.
Benefits
Protein is essential for building muscle.
Unlike carbohydrates, protein provides long-lasting energy without an insulin surge (which promotes fat storage).
Protein tends to suppress the appetite.
Protein takes quite a bit of energy to digest, which boosts the body’s metabolism.
Lean protein-rich foods are much less calorie-dense than carbohydrate-rich foods. For example, the ham in a common sandwich may have 343 kJ per 100g, whereas the bread has 1011 kJ per 100g. Like vegetables, they help to bulk out a meal.
Sample diet
The daily food intake that is detailed below contains 1250 kCal in total, and would therefore be suitable for someone with 45 kg of lean bodyweight—such as a 60 kg female with 25% bodyfat—who wants to lose weight at a rate of ¼–½ kg a week (the maximum safe rate). Individuals with a greater lean bodyweight should increase their food intake proportionately, as should lean individuals who are attempting to gain weight. 50% of the calories come from protein, 25% from carbohydrates and 25% from fat.