High, Medium, and Low Protein Diets Put to the Test

What are High Protein Foods?

High protein foods include: fish, chicken, turkey, eggs, nuts and seeds (almonds being one of them), beans and peas (including kidney and pinto) fruits such as bananas, grapes, oranges and avocados vegetables like broccoli, cauliflower and spinach. You may have heard that it’s bad to eat too much fat or cholesterol. Well, there is no reason why you shouldn’t eat these foods if they’re all natural and good sources of nutrients. However, if you do choose to consume these types of food products, make sure that your intake doesn’t exceed recommended amounts.

What are Medium Protein Foods?

Medium protein foods include: legumes, nuts and seeds (walnuts being one of them), dairy products, whole grains and fruit. These foods are not necessarily high in calories but they provide enough energy to meet your daily needs. If you want to lose weight then you need to focus on medium protein foods because they’re easy on the stomach and don’t cause any problems with digestion.

What are Low Protein Foods?

Low protein foods include: most fruits (with the exception of avocados), most vegetables, pasta, refined grains, sweets and desserts.

Protein Calculator

This calculator is designed to give you an approximation of your protein needs. You still need to remember that this is not absolute and can be off sometimes. Plus, you might have specific needs that these tables can’t possibly account for.

Use this as a general guideline. If you’re concerned about your protein intake, then speak to a health professional about your personal needs.

Protein Calculator Age Gender Female Male Height Weight goal Protein need*

Print this blank table and use it as a reference when going grocery shopping. It has the protein content in common foods.

Food Serving size Protein (grams) Liver 3 ounces 19.07 Lamb 3 ounces 18.87 Salmon 3 ounces 16.21 Tuna 3 ounces 13.79 Hard Chees 1 ounce 7.28 Cottage Cheese 1 cup 7.12 Edamame 1/2 cup 6.78 Kidney Beans 1 cup 6.75 Tofu 4 ounces 6.31 Chicken 1 cup 6.25 Beef 3 ounces 5.89 Scallops 6 ounces 4.81 Pork 3 ounces 4.65 Walnuts 1/4 cup 4.23 Lentils 1/2 cup 3.89 Broccoli 1 cup 1.24 Green Peas 1/2 cup 1.15 Banana 1 medium 0.71 Rice (Brown) 1 cup 0.7 Bran Flakes 1 cup 0.56 *On the average, adult women need about 46 grams and adult men need about 56 grams of protein daily.

How to Calculate Your Protein Needs?

Option 1: Food Diary

Step 1: If you haven’t already done so, weigh yourself first thing in the morning after you’ve voided your bladder. Write this number down.

Step 2: Go through each day of the week before you measured your protein need and write down everything that you eat and drink, including portion sizes. Also include things like whether you applied pepper to your meal or how much dressing you put on your salad.

Step 3: Once you are finished writing down everything that you’ve consumed for the day, you need to figure out how many calories you have had total. You can use an online calculator or look at the nutrition facts label to get the calorie content of what you’ve eaten.

Step 4: Once you have the number of calories you’ve had in a given day, you will compare it against the following Calorie Needs Chart based on your physical activity level.

Physical Activity Level Calorie Needs Inactive BMR × 1.2 Lightly Active BMR × 1.375 Moderately Active (Mostly sitting job) BMR × 1.55 Very Active (physically demanding job) BMR × 1.725 Extremely Active (Sports Player) BMR × 1.9

High, Medium, and Low Protein Diets Put to the Test - Picture

Step 5: Once you have your number, compare it against the calorie needs chart and look under the calorie need that matches yours. For example, if your number is 2,100, then you would go to the 2,000 calorie row because that is the closest one to it. Once you are there, you will see that the percentage of protein intake is 8%.

If you are trying to lose weight then aim for 8% or lower. If you are trying to gain weight, then aim for 8% or higher.

Option 2: Calculator

Step 1: Go to our protein calculator and input the relevant information. If you haven’t already weighed yourself first thing in the morning after you’ve voided your bladder, then do it now. Once you have this information, find your male or female gender associated button.

If you are a male, press it and if you are a female, then press the female button.

Step 2: Now that you’ve selected your gender, it’s time to put in your height. Enter your height into the box and press the corresponding button that appears. If you’re 5 feet 5 inches then press the button that says “5 feet 5 inches.” If you’re 6 feet tall, then click on the button that says “6 feet.”

Step 3: Now it’s time to put in your weight that you just entered in. Press the corresponding button that appears next to the one that says “Weight.” If your weight is 115 pounds, then click on the button that says “115.” If you’re 185 pounds, then click on the button that says “185.”

Step 4: The next thing to enter is your lifestyle. Press the button that describes your lifestyle. If you spend most of your day sitting at a desk, then click on the button that says “Mostly Sitting.” If you have a physically demanding job, then click on the button that says “Physically Demanding Job.” Keep in mind that if you’re pregnant, click on the last box that says “Advanced.”

Step 5: Now it’s time to put in your activity level. There are five buttons, one for each level of activity. The first is none or zero physical activity.

The second is for those who work out once a week. The third is for those that work out twice a week. The fourth is for those that work out three times a week. The last one is for those that work out four times or more every week. Find the one that fits you and click on it. If you’ve been diagnosed with a medical condition or have a physical condition that prevents you from doing any of these, then click on the last one that says “None or Zero.”

High, Medium, and Low Protein Diets Put to the Test - Image

Step 6: Now it’s time to put in your level of exertion. This is from zero to ten, with ten being the highest. If you’re just sitting at your desk, then your number is zero.

If you’re out running, then it’s ten. Enter the number that describes your activity into the box next to the zero to ten scale and click on it.

Step 7: Now you need to put in your goal.

What are you trying to do? Are you trying to lose weight, maintain it, or gain it?

The first two options are fairly straightforward. If you’re trying to gain weight, then click on the third option that says “I am trying to gain weight.” If you’re confused as to what to put in, then just put in what your doctor or nutritionist told you to.

Step 8: After you’ve entered everything, the calculator will determine what percentage of calories you should consume from proteins, carbs, and fats. This is displayed at the bottom of the page next to the words “Protein,” “Carbs,” and “Fats.” This calculation is based on everything you’ve entered.

Step 9: The very last thing you need to do is save this so you can print it out. So click on the disk icon on the bottom right corner of the screen. This will bring up a screen that has three options.

The first one, “PDF,” is for saving as a PDF file, which can be read by Adobe Acrobat Reader. The second one, “HTML,” stands for “Hyper Text Markup Language” and is the language that the web is written in. The third option, “Microsoft Word,” is for saving as a Microsoft Word file, so you can edit it if you need to. Select the appropriate option and then click on “Save.” A window will come up asking you where you would like to save the file. You can just find your saved files or folders and open up that folder then click on “okay.”

After you click on “OK,” a new window will come up asking you to name your file. You can type in any name that you would like. Once you’ve named it, click on “Save.” Congratulations, you’ve just saved your height, weight, and exercise calculator!

Common Nutrition Deficiencies

Many people today are lacking the proper nutrition to sustain a healthy lifestyle and avoid future medical problems. There are a few nutrients that should be consumed on a daily basis in order to maintain good health. There are also some common diet deficiencies that many people may experience due to their eating habits.

Let’s learn more about them.

High, Medium, and Low Protein Diets Put to the Test - gym fit workout

Protein: Proteins are organic compounds that consist of amino acids. They are very important for the body because they create enzymes, which are the spark plugs that help our cells work. They also help carry oxygen to our cells and remove waste materials so we stay alive and healthy.

They are used in tissues and muscles and create hair, bones, cartilage, and skin. If you don’t get enough protein, you will become weak and sickly.

Carbohydrates: Carbohydrates are organic compounds that consist of carbon, hydrogen, and oxygen. There are two types of carbohydrates: simple and complex. Simple carbohydrates include things like sugar and fruit, where as complex carbohydrates include things like bread and pasta.

All of these are important because they are broken down into glucose and used for energy. The body needs a certain amount of carbohydrates to sustain itself. If you don’t get enough carbohydrates, you will become weak and tired.

Vitamins: Vitamins are organic compounds that animals (including humans) must ingest in order to stay healthy. There are two types of vitamins: water soluble and fat soluble. Water soluble vitamins include the B-complex vitamins and Vitamin C.

If you don’t get enough of these, you will develop skin lesions, nervous system damage, shaky hands, and even bleeding from the mucous membranes.

Minerals: Minerals are inorganic compounds that the body needs to stay healthy. There are two types of minerals, macrominerals and microminerals. Both are needed for the body to work properly.

If you don’t get enough minerals, you can suffer from weakness, muscular degeneration, brittle bones, and even anemia

Fat: Our bodies need a certain amount of fat to be healthy. There are two types of fats: unsaturated and saturated. Unsaturated fats are considered “good fats” and include things like fish oil.

High, Medium, and Low Protein Diets Put to the Test - from our website

Saturated fats are considered “bad fats” and include things like butter. Eating too many saturated fats can lead to unhealthy cholesterol levels and increase your risk of heart disease.

Water: It may seem obvious, but your body needs water to survive. You should drink eight 8-ounce glasses of liquid a day for good health. Water is essential for your body to flush out waste and keep the skin moisturized.

If you don’t get enough water, you will suffer from achy muscles, dry skin, and even headaches.

Fat Content in Common Foods

Food Serving Size Fat CaloriesLean Beef Burger 1 Burger 3.5 g 112Chicken Patty 1 Patty 2.3 g 158Egg 1 whole 0.6 g 78Ham 1 Slice 1.5 g 78Tuna 1 Can 0.3 g 50Shrimp 3 oz 1.2 g 58Salmon 3 oz 1.7 g 124Peanut Butter 2 Tbsp 2 g 188Albacore Tuna 1 Can 0.6 g 50Low Fat Cottage Cheese 1 Cup 2.5 g 127Whole Egg 1 Egg 5 g 71Feta Cheese 1 oz 3.5 g 112Parmesan Cheese 1 Tbsp 0.5 g 33Mozzarella 1 oz 5 g 113Provolone 1 oz 6.2 g 113Swiss Cheese 1 oz 6.5 g 115

The average person needs about 2000 calories a day to maintain their weight. If you want to lose weight, a good rule is to cut out 500 calories a day from your diet. If you want to gain weight, add 500 calories a day to your diet.

You should also keep an eye on your carbohydrate, protein, and fat intake and make sure they are all in balance with each other.

Try to eat 5 or 6 smaller meals a day instead of 3 large ones. This will keep your metabolism going and prevent your body from entering starvation mode. If you eat too few calories your body thinks it is starving and will not let you lose weight no matter how little you eat.

Have as wide a variety of healthy foods as possible.

Sources & references used in this article:

Specific adaptation of gastric emptying to diets with differing protein content in the rat: is endogenous cholecystokinin implicated? by G Shi, V Leray, C Scarpignato, N Bentouimou… – Gut, 1997 – gut.bmj.com

High versus low protein diets to mink‐postprandial plasma urea and creatinine response, osmotic load and pattern of nitrogen and electrolyte excretion by AH Tauson, NE Hansen, S Wamberg – Archives of Animal Nutrition, 2001 – Taylor & Francis

Protein deprivation in primates: VI. Food preferences of adult rhesus monkeys maintained on low-protein diets by CW Hill, AJ Riopelle – Perceptual and motor skills, 1975 – journals.sagepub.com