A high-protein diet, that is...

A high-protein diet, or high-protein diet, as the name suggests, involves increasing the intake of protein in your daily diet. The recommended daily intake of protein is 0.9 g/kg of body weight (10-20% of energy) and depends mainly on the age of the person. In a protein diet, this result can reach up to 25-45% of daily energy intake. Two tendencies can be distinguished in this way of eating - the first is the consumption of significantly higher amounts of protein while limiting carbohydrates and fats (e.g. the Dukan diet). The second is a moderate increase in the amount of protein in the diet in order to increase muscle mass or quickly achieve satiety in athletes or people on a weight loss diet. For more information on nutrition, please visit the Webinar Academy platform. The educational platform provides access to a large number of courses, so every person for whom online learning is better than stationary learning will find an option for themselves.

Only for sports fans?

A high-protein diet is used by people who are reducing their body weight, want to build muscle mass, are physically active, older (over 60 years of age), during injury or immobilization, suffer from cancer and anorexia. It is not indicated for chronic renal failure and some liver diseases. In each case, the rules for following the diet will be slightly different from each other - you should consult them with a dietician. Active people and those building muscle mass will consume about 1.6 g of protein per kg of body weight, in the case of people on a slimming diet it will be about 2 g. An even higher value applies to people injured and immobilized - 2-2.5 g/kg body weight. Older people should consume 1.5 g of protein per kg of body weight on this diet. In people with anorexia, protein should provide about 25-30% of energy. Before switching to a high-protein diet, you need to ask yourself questions about your current health, the presence of chronic diseases, possible changes in the condition of your hair, skin and nails, possible circumstances of a higher need for protein, as well as physical activity. The Webinar Academy platform will help you expand your knowledge about different diets. Reviews about Webinar Academy are positive – online learning is encouraged by many people.

Recommendations and Principles

In addition to increasing protein intake, a lot of attention is paid to limiting fat intake on a high-protein diet. It can make it easier to lose weight and build muscle mass. However, the diet should be followed with caution and not all the time. Otherwise, it can be harmful, leading to acidification of the body, excessive strain on the pancreas and kidneys, and as a result, even arthritis. It is best to replace it with a classic low-calorie diet after some time. You should also remember to limit the addition of salt to your food. The advantage of a protein diet is the ability to maintain satiety and high muscle mass for a long time while reducing body weight. However, it is important to remember to properly balance the diet so as to maintain the proper supply of other ingredients and not lead to deficiencies. Of course, professional advice will be provided by a specialist, but it is also worth educating yourself on your own. A training platform like Webinar Academy is a place where online learning is possible.

What to eat and what to avoid

A high-protein diet consists of many foods. Of course, the most important ones are those that contain large amounts of protein. Animal sources include, m.in, various types of meat, such as chicken, turkey, pork, beef and mutton, fatty and lean fish, dairy products, seafood and eggs. Plant sources such as legumes, soybeans and soybean products, cereals and groats, nuts, seeds and seeds are also important. It is also permissible to include high-protein supplements in the diet. However, salt should be limited. Examples of breakfasts on this diet include shakshuka with spinach, toast with cheese and mushrooms, and tofu scramble. Good ideas for dinners include spaghetti with minced meat, pasta with salmon and zucchini, and burgers with breaded chicken. For dinner, you can choose gyros salad with bread, pasta with chicken, basil pesto and tomatoes or pan pizza with ham, mushrooms and mozzarella. As you can see, recipes on a high-protein diet are so diverse that people who exclude meat from their diet will also find interesting suggestions for themselves. As in any case, it will be necessary to eat regularly. A good learning platform can help you find recipes and inspiration for new dishes. Reviews about Webinar Academy are positive, so it's worth getting knowledge from there.

The end result

A high-protein diet can be followed continuously for 3-4 weeks. After a month in the break, you should replace it with the usual low-calorie diet. This diet may be effective for people who want to lose weight and improve their overall health. High-protein meals speed up metabolism, resulting in more effective fat burning and weight reduction. Protein keeps you feeling full for a longer period of time than fats and carbohydrates. Eating protein-rich meals makes it easier to control your appetite and snacking between meals. Protein is essential for the proper functioning of the body, its proper amount in the diet supports the growth and regeneration of tissues and the maintenance of healthy skin and hair. As in any case, moderation, balance and an individual approach to the chosen diet are important. Athletes will appreciate the fact that a high-protein diet allows you to build muscle mass while reducing body weight. However, it is also worth mentioning the possibility of some negative effects. This diet can lower the body's pH and acidify it, which results from eating too few carbohydrates. That's why meals need to be well-balanced. Long-term carbohydrate restriction often contributes to constipation. Other risks associated with a high-protein diet include chronic fatigue and concentration problems due to insufficient glucose. If an increased supply of protein causes the accumulation of toxic waste products, it will negatively affect the functioning of the kidneys, liver and gallbladder. That is why it is important to keep everything in moderation.

A high-protein diet can have positive effects if used wisely. Before starting any diet, it is worth seeking the advice of a dietitian. On the other hand, everyday knowledge can be expanded through online courses on training platforms.