High Protein Diet Analysis: Angels or Demons?
For some, high protein diets are a Beelzebub, and for others, they are a panacea. And now the most important thing: what does science say about all this?
Science tells us that high protein diets Yes, they can be useful for maintaining weight loss. Possible reasons:
- They are more filling. When protein intake is high, satiety hormonesHow leptinand reduces the release of hunger hormones such as ghrelin. As a result, feeling full can help reduce energy intake and successfully maintain weight loss.
- Squirrels they have more thermal effect food (ETA). What does it mean? The thermic effect is what your body spends after eating to process and use food. It can be said that it is more difficult for the body to break and metabolize proteins steak than carbohydrates in pasta.
- Eat squirrels are supportive What muscle mass after losing weight and this contributes to greater energy expenditure at rest.
What is a high protein diet?
It is recommended that protein intake for adults it ranges from 46 to 56 g or 0.8 g/kg ideal body weight per day. If dietary protein intake exceeds 0.8 g/kg/day, it is considered a high protein diet. In general, if we want to follow protein rich dietthey should represent approximately 30% of total daily calories or 1 to 1.2 g/kg ideal body weight per day.
Is a high protein diet dangerous?
There has been a lot of talk about how high protein diets can be unhealthy. kidneys. It’s true that red meat protein may increase your risk chronic kidney disease, but this effect is not observed with proteins from low-fat dairy products, fish and shellfish. In fact, if proteins come from fruits and vegetables, their consumption may actually lead to protective effect on the kidneys.
In healthy adults, diet high protein do not have a negative effect on kidney function, although the risk of kidney disease may be higher. stones in the kidneys. Regarding studies that link high protein intake to cardiovascular diseasesthis effect is also directly related to consumption red and processed meat.
In short: it’s not just the quantity that matters, but also where it comes from. get protein. When it comes to foods other than red and processed meats, the potential negative effects of a high protein diet are reduced. Important! Given that obesity is associated with chronic kidney disease, long-term consumption of high protein proteins, especially animal sources, should be avoided. close monitoring in obese patients.