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Does a high protein diet really help build muscle?

Does a high protein diet really help build muscle? Topic: Does a high protein diet really help build muscle?
October 14, 2019 / By Joanne
Question: It must because I eat ALOT of protein and get a decent amount of exercise. I do cardio and no weight training and yet my legs still look like those of a body builder. I should add that I used to weight train. I should get back into that.
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Best Answers: Does a high protein diet really help build muscle?

Gabi Gabi | 5 days ago
Every year Americans invest billions of dollars in weight loss diets and gimmicks, many of which yield few results. However, the lure of quick, easy weight loss is hard to resist. Despite ineffective tools, most hopeful consumers are willing to give the next weight loss fad a chance. If you're planning to start a new diet, it is important to remember the following information. Food-specific diets: Have you ever tried the cabbage diet or the fruit-only diet? These are just a couple of examples of diets that promote one "specific" food that causes weight loss. No matter how much you think you'll enjoy ice cream at every meal, inevitably you will get bored with eating the same food repeatedly. As a result, you'll eat less food than needed to maintain your weight. This type of diet will not teach you healthier eating habits or provide a balance of nutrients, and consequently is not effective for long-term weight loss. High-protein, low-carbohydrate diets: One of the most recent trends in dieting, these diets are based on the concept that carbohydrates are "bad" and that everyone has some degree of insulin resistance, resulting in poor carbohydrate metabolism. Many proponents of these diets suggest that including carbohydrates in your diet will cause weight gain. The reality, though, is that eating more calories (whether as carbohydrate, fats, or protein) than you burn will cause weight gain. High-fiber, low-calorie diets: Fiber-rich foods play an important role in a healthy diet. They are a helpful ingredient of weight loss efforts because they provide bulk to the diet, which helps you feel fuller sooner. Be careful, though: if you plan to increase the fiber in your diet, be sure to increase your fluid intake at the same time or you may experience cramping, bloating, and constipation. High-fiber diets will help with weight loss only if you restrict calories in conjunction with addition of extra grains, fruits and vegetables. Liquid diets: Consumers face a couple of different liquid diet options. Your local grocery store and pharmacy sell over-the-counter liquid meal replacements, which can be expensive and frequently add extra calories to daily consumption if not managed carefully. On the other hand are liquid diets that require medical supervision. These diets are usually very low in calories and may result in metabolic abnormalities if dieters are not carefully monitored. Neither type of liquid diet should be used for long-term weight loss unless monitored by a health care professional. Radically changing your caloric intake in this way will not result in long-term behavior modification and healthy eating patterns. Fasting: As a way to cleanse the body or jump-start a weight-loss program, fasting has been recommended for years. However, all that fasting really does is deprive your body of nutrients and decrease your energy, leaving you feeling weak and lightheaded. If the right nutrients are not available for your cells to use as energy, your liver will convert fat stores to ketones for use as energy (ketosis). Long-term ketosis can be harmful to your health. No fad diet or gimmick will work magic for safe and effective weight loss. The following are some suggestions for ensuring a long-term healthy eating plan and getting your weight loss efforts off to an encouraging start: Eat a variety of foods. Remember, a balanced diet will ensure that you get all necessary nutrients. Get some physical activity every day. Calories in must be less than calories out to ensure successful weight loss. To keep "calories out" at a healthful level, make you get at least 30 minutes of physical activity every day. Include sources of fiber in your diet. They will add bulk and give you a feeling of fullness. Choose a diet low in fats, saturated fats, and cholesterol. You do need to consume some fat for good health. Aim for no more than 30 percent of your total calories as fat calories, of which no more than 10 percent should be saturated fat calories. Choose foods moderate in sugars. Foods that are high in simple sugars usually offer little nutritional value and will add unwanted calories.
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Gabi Originally Answered: how can i build muscle mass if i have a very high metabolism?
You do not have a very high metabolism. You have been punked by a stupid myth and your metabolism is fine. Google "metabolism" and study a bit. Your problems are (a) you're only 15 and (b) you may be a near ectomorph. You have ten years before you will have your lifetime max of the muscle building hormone testosterone so relax. It's going to be a while. In the mean time, study and use books, not dot coms on the internet. Even if you can't add much muscle because of your age and the fact that you may be a "late bloomer", you can prepare for the day when you don't have that deficit. Now, here's the ectomorph story. If you're an ectomorph (very thin/skinny) or near ectomorph you will have difficulty gaining weight because of your somatype, not because of metabolism. So, if you wan to change that and add some pounds there are two ways to do it. Both may work and neither may work. Your success is going to ultimately depend on your body chemistry which is inherited (genetic). FAT The difference between naturally fat and naturally thin people is the number of fat cells in their body. An endomorph may have as many as 250 billion adipocytes (fat cells) while the ectomorph may only have about 50 billion. There's no way to change your total adipocytes or their distribution throughout your body. How fat or thin you are has almost nothing to do with metabolism. You can try adding fat by eating more food. You should eat a proper diet which is about 50/20/30 (%calories from carbs/fats/protein respectively) and just consume more food. You should NOT eat junk food, increase your carbs, take supplements, consume more fat, etc. Just eat a proper, well balanced diet in increase the portions (serving sizes). If you are able to add body fat, you will have no control over where the fat goes or how it looks. In other words, the result could be "skinny fat" which is probably less appealing aesthetically than skinny. And, of course, if you don't like the fat, you'll just have to lose it to get back to where you were. MUSCLE You can try adding muscle. It is always good to try to add muscle because muscle is the best metabolic investment you can make. Here are some of the benefits of strength training. • Stronger bones & increased mineral density (osteoporosis protection) • Stronger body & musculature (improved protection from injury) • More robust organic and systemic fitness (more survivable in crisis) • Improved cardio-vascular function (better than "cardio") • Higher basal metabolic rate (~5-50 cal/day/pound of muscle) • Easier fat loss (more efficient lipid consumption) • Greater calorie consumption (prolonged afterburn) • Supports body sculpting (hypertrophy) • Slows natural loss of muscle mass (sarcopenia) over age 30 Adding muscle is a very slow and difficult process. Watch this video for more about that ---> http://www.youtube.com/user/scooby1961#p... . On average males can add no more than about a pound of muscle per month and females can add about 20% less and that is only under ideal circumstances which are rare. However, if you're a teen, you may find adding muscle to be almost impossible because you will not have your lifetime maximum of testosterone (the muscle building hormone) until about your mid20s. Adding muscle means very intense (and painful) training for a few hours per week and usually requires a gym or gym facilities. It also requires some understanding of how to train (exercise physiology, kinesiology, muscle anatomy, etc) which usually means some time spent with a personal trainer. Adding muscle is a difficult and long term process and, once the muscle is added, the training must continue to maintain the muscle. Ectomorphism is an unhappy an occurrence because being very thin can effect self esteem and inhibit social interaction. However, the ectomorph will usually, in adult life, find it easier to achieve and maintain an ideal or close to ideal body weight because people naturally tend to grow fatter and/or more robust as they grow older....especially with proper diet and training. In other words, being underweight now may be paying it forward. You may reap the benefits with a nice body while your midlife peers are fighting the battle of the bulge. Note - Do not use pills, tonics, supplements, shakes, or other products which claim they can help increase body weight without first checking with your doctor. The scammers are very much aware of the plight of the ectomorph and there are scores or companies with products and advertising all designed to capitalize on your misfortune for their profit. Don't be a sucker. So, they may not be ideal. But those are your two options. Fat and/or muscle. Now, read this --> http://www.eatright.org/Public/content.a... Good luck and good health!! ♠

Daryl Daryl
researchers found that dieters who ate eggs in the morning were less hungry than those who ate carb heavy meals
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Breeda Breeda
yep protein is the main muscle builder. but you gotta strengh train or you will have massive acumulation, train it girl
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Alexandra Alexandra
get casual for 4 days a study shows that people take 491 more steps and burn 25 more calories on days they wear jeans to work
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Alexandra Originally Answered: How may carbs, calories, fats & protein should I eat while trying to build muscle?
Firstly, if you are trying to lose body fat % and increase lean muscle mass, then you are looking to maintain your weight. The food you eat doesn't really matter, just follow IIFYM ( If it fit your macros ) 1) Don't worry about your calories in and calories out 2) Start off with a 45% Carb - 35% Protein - 20% Fat diet 3) Then adjust your carbs accordingly to how you are looking. Eg; If you getting fatter instead of getting leaner, drop your carbs and up your protein. Keep adjusting until you find the right formula. 4) Remember, never drop your protein and fats. Only adjust your carbs. 5) I know this sounds alot, but its really easy to do. Try myfitnesspal app to calculate your daily needs. 6) Keep exercising the way you are doing it now, and i'm sure you will reach your goal body! 7) Enjoy the process and transformation! Notice i can't give you a straight answer, everyone body is different. Most people's body work best at a low carb high protein diet but there are people who are also the latter. Tell me what you think...

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