What Does High-Protein Diet Mean?
Weight loss buddies, bodybuilding freaks, sportspersons, diabetics, and people with wellness-oriented lifestyles rely more on a high-protein diet to help achieve their goals. Such people require higher protein than normal to build muscle mass, lose fat, and stay healthy. On average, an ordinary sedentary man needs 56 grams of protein per day, and a sedentary woman requires 46 grams of protein per day to prevent protein deficiencies. However, the amount of protein one needs differs based on physical activities, age, health condition, etc. A high-protein diet refers to the intake of more than 60 g of protein per day or more than 30 % of the total calorie intake of protein sources.
What Makes Protein Significant?
Protein is a type of macronutrient. The tissues and organs depend on it for their development, upkeep, and structural integrity. Protein serves a variety of vital biological purposes, including
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Maintenance and repair of the skin, muscles, and bones.
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Production of enzymes and antibodies.
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Transport and storage of molecules, hormone control.
What Is the Recommended Daily Intake of Protein?
The daily requirement for protein is influenced by a number of variables, including age and gender. Protein's recommended dietary allowance (RDA) is 0.36 g per pound of body weight or 0.8 g per kilogram of body weight (g/kg/bw). This is the least amount of protein individuals require to avoid nutrient shortages and muscle loss. Consuming more protein than the recommended daily allowance helps lose weight and improve general health.
What Are the Foods That Are Rich in Protein?
Some foods with high-protein content include,
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Soy protein isolate.
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Boiled green soybeans.
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Whey protein isolate.
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Peanuts.
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Steak.
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Chicken breast.
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Salmon filet.
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Canned tuna.
All these foods have 19 to 80 g of protein per 100 g. Meat is a good source of protein, but it also has a lot of fat content compared to other protein sources like fish, chicken, and egg. So consuming meat in high quantities causes high cholesterol levels, heart diseases, stroke, and cancer. Hence, a high-protein diet is not suitable for everyone.
What Are the Ill Effects of High-Protein Diets?
1. Osteoporosis:
Some research reveals that a high-protein diet can cause osteoporosis. This is because the digestion of protein requires the processing of more calcium. The human body tends to extract calcium from the bones whenever it needs to process high amounts of protein. It has been observed that women who take a lot of protein in their diet lose 35 % of their bone density in the long run. Loss of bone density eventually leads to osteoporosis.
2. Kidney Impairment:
High protein diets increase the load on the kidneys as kidneys are responsible for filtering protein from the blood and excreting the waste products of protein metabolism. In the initial stages, a high-protein diet increases the frequency of urination. Large amounts of protein cause diuretic effects. Due to this, the body will respond to diuresis by extracting water from the tissues causing frequent urination and thirst. Eating more protein also increases the glomerular filtration rate (GFR). It is the amount of blood the kidneys can filter every minute.
The body converts all the food into acid and alkaline bases. A balance between these acid and alkaline levels needs to be maintained for healthy living. The American Academy of Family Medicine says that excessive protein in the diet, especially protein sources from animal-based products, increases the acidic levels in the body or blood. This can adversely affect health by increasing the tendency to form kidney stones and extract calcium from the bones.
3. Dehydration:
Dehydration is one of the drawbacks of a high-protein diet. Our body gets rid of excess protein and harmful waste products of metabolized proteins with the help of water in the form of urine. For this, they use more amounts of fluids and water from our bodies. This ends in dehydration. Though one may not feel thirsty, their hydration levels are actually low. Hence, if individuals are on a high-protein diet, make sure to consume plenty of fluids than usual.
4. Organ Damage:
Large amounts of fat breakdown take place in people taking a high-protein and low-carbohydrate diet. This fat metabolism leads to the generation of ketones. Such large amounts of ketones begin to accumulate and are not good for the body. This can lead to the damage and failure of vital organs like the heart, liver, and kidneys. A protein-rich diet cannot be handled if the liver is damaged. It accumulates ammonia in the bloodstream (1 gram of protein per kilogram of body weight is sufficient for liver disease).
5. Nutritional Deficiencies:
A high-protein diet leads to increased IGF-1 (insulin-like growth factor-1, a hormone signal to synthesize muscle proteins). High-protein diets also restrict carbohydrate intake. This results in nutritional deficiencies derived from carbohydrate sources like fruits, vegetables, whole grains, etc. Dietary fiber intake is also restricted, which can cause constipation. This type of diet does not provide some essential vitamins, minerals, and fiber. A diet rich in carbohydrates such as fruits, vegetables, dairy products, and whole grains reduces blood pressure.
6. Weight Gain:
High-protein diets are mainly preferred by many for weight loss. But they actually lead to weight gain in the long term. While increasing the intake of protein sources to increase the protein levels, one is consuming more than the required amount of calories for the day. Over time, these excess calories start accumulating in the body in the form of fat, leading to weight gain.
What Does Research Related to High-Protein Diet Reveal?
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Cancer: Quite shocking, but researches show that regularly having a high-protein diet can increase the risk of developing cancer. Unlike a low-protein diet, where there are low blood levels of insulin-like growth factor-1 (IGF-1), a high-protein diet increases IGF-1 levels, which can cause cancer.
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Menstrual Disorders: According to some studies, high-protein diets cause hormonal changes in women, leading to heavy menses, PMS (premenstrual syndrome), and bloating.
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Hair Loss: Proteins are used by the body to make keratin, an essential nutrient for hair. Proteins also help in the formation of blood cells, which carry oxygen and nutrients to hair follicles. Though proteins are vital for hair health, a high-protein diet restricts carbohydrates and calories from where other crucial nutrients for hair health are derived. This results in hair loss.
When to Visit the Doctor?
Before beginning a high-protein diet, individuals should consider the risks linked with the diet. If someone has any medical conditions, it is always best to see a doctor before starting a diet. Depending on the particular needs, the doctor and dietitian can assist in weighing the benefits and drawbacks of a high-protein diet. Maintaining a healthy and balanced diet and being physically active is important for general well-being. Individuals should follow the diet plan to keep them healthy, whether it is for weight loss or muscle gain.
Conclusion:
Considering the risks and benefits of a high-protein diet, it is always advisable to consult a dietician and physician if individuals are into a weight loss or muscle-building journey to conclude whether or not high-protein diets are suitable for them after assessing their overall health.
