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A well-balanced diet comprises of both macronutrients as well micronutrients. Carbohydrates, Fats, and Protein contain macronutrients and essential vitamins and minerals comprise of micronutrients.  Protein is one of the major macronutrients that are often not taken seriously.

Protein, like carbohydrates and fats, contributes to our growth and development in many different ways. It plays a key role in cell and tissue growth. Unlike fats, protein is not stored in the body. This makes daily consumption of protein very essential.

This is one of the reasons why doctors recommend adequate protein intake to ensure rapid growth for children and adolescents. During certain stages of life like pregnancy, the demands for protein increase. However, for a healthy adult male & female ICMR (Indian Council of Medical Research) suggests 1g/kg body weight/day. All this clearly states that our daily diet should be protein rich to avoid deficiencies. The high and low protein diet has their benefits and often prescribed for certain health conditions. Let us take a deep dive into both the type of diets.

  1. High Protein Diet

Protein rich diets are often prescribed to overweight individuals. Their diet consists of higher protein concentration then carbohydrates and fats. This helps them improve energy, enhance athletic performance, stay satiated for longer period of time and all of this cumulatively help them lose weight. So, we can say that high protein diet decrease hunger, boost metabolic rate, and preserve muscle mass.

Devising a high protein diet is not very difficult. One can start their day with protein rich breakfast of eggs and milk. Including beans and other protein rich vegetables and fruits for lunch is the perfect way to enhance protein intake in your body.

You can also consider including soy, eggs, lean meat, fish, nuts, beans, and pulses. And complex carbohydrates like whole grains, vegetables, and fruit and processed carbohydrates should be completely avoided.

You can take this a step further by adding nutritional supplements to your diet. Plant protein supplement can be a great supplement that you can add in your lunch. This vegan-based wonder supplement will improve the protein levels of your food. This supplement is derived from natural sources and therefore they make your food rich with minerals and proteins.

For athletes and fitness enthusiasts, high quality whey protein concentrate offers high level of protein injection.

The Myth of High Protein Diet Side Effects

A lot of people are concerned that high protein diet will have severe effect on kidneys. In truth, a high protein diet does not affect the kidney of healthy individuals. However, someone with chronic kidney ailment must regulate the protein intake. It is preferable to see a doctor and consult an experienced dietician. Kidneys of a normal healthy individual adapt the higher protein intake levels based on the diet of the individuals. So, bust this myth of high protein affects kidneys.

  1. Benefits of Low Protein Diet

A person with impaired kidney or liver function can hugely benefit from a low protein diet. Low protein can reduce the workload of the liver and kidneys. Disorders such as homocystinuria and phenylketonuria can severely hamper the protein metabolism.  

It is important to plan low protein diets carefully in order to avoid protein deficiency in your body. This deficiency can lead to muscle loss, weakened immunity system and decreased growth.

Devising a low protein diet can pose some challenges. Vegetables and fruits, whole grains and healthy fats should be included in the diet to inject your body with low protein intake.

One last thing that should be kept in mind is that both high and low protein diets are devised on the basis of your activity level and physical conditions. These conditions often vary among individuals so what works for someone might not be suitable for you.

So, always consult a health expert before you start practicing these diets.