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A high-protein diet is easy to follow and can be customized according to your own food preferences and health-related goals. For instance, you may want to follow a low-carb, high-protein diet to keep your blood sugar under control.
If you avoid milk products, you can follow a dairy-free diet that is rich in protein. Even a vegetarian diet can be high in protein if it includes eggs or dairy and plenty of legumes and other plant proteins.
Here are a few basic guidelines for following a high-protein diet:
▪️Keep A Food Diary: Start a food diary using an app or website that provides protein values for thousands of foods and allows you to set your own calorie and macronutrient goals.
▪️Calculate Protein Needs: To calculate your protein needs, multiply your weight in pounds by 0.6–0.75 grams, or your weight in kilograms by 1.2–1.6 grams.
▪️Eat At Least 25–30 Grams Of Protein At Meals: Research has shown that consuming a minimum of 25 grams of protein at meals may promote weight loss, muscle maintenance and better overall health.
▪️Include Both Animal And Plant Proteins In Your Diet: Eating a combination of both types helps make your diet more nutritious overall.
▪️Choose High-Quality Protein Sources: Focus on fresh meats, eggs, dairy and other proteins, rather than processed meats like bacon and lunch meats.
▪️Consume Well-Balanced Meals: Balance high-protein foods with vegetables, fruits and other plant foods at every meal.