High protein diet

Contents

 1 high protein diet

 2 Pros and cons of a high-protein diet

 2.1 Benefits of a high-protein diet

 2.2 Disadvantages of a high-protein diet

 3 How to follow a high protein diet

 4 Examples of a high protein diet

 5 Should you follow a high-protein diet to lose weight?

 1- High-protein diet

 Protein is one of the essential nutrients for health; It is responsible for many important bodily functions; Which includes the functions of hormones and enzymes, cell repair and maintenance, and a high protein diet is to eat more foods rich in protein, and less carbohydrates or fats to stimulate weight loss, boost energy, and improve athletic performance.[1][2] There are different types. One of the high-protein diets, which may be harmful to health in general; This is because it depends on eating large quantities of meat and foods high in protein that contain a high percentage of fat, in addition to saturated fats.

 2- The benefits and harms of a high-protein diet

 Recently, the high-protein diet has become increasingly popular as a promising solution to lose weight, because this system may help to enhance the feeling of satiety and reduce fat mass, and the mechanism of action of this diet includes increasing the secretion of satiety hormones, and reducing the secretion of the appetite hormone It is known as Ghrelin, in addition to increasing the thermic effect of food, and promoting changes in protein during the process of glucose synthesis (English: Gluconeogenesis) to improve glucose balance in the body, but it is worth noting the need to take caution. If you want to follow a diet high in protein, we will mention in the following details of that.

Benefits of a high-protein diet

There is a lot of research that has studied the role of short-term protein in losing weight and increasing muscle mass, but for the long-term effects of a high-protein diet, more research is needed to confirm it.

 It should be noted that following a diet that contains an ample amount of lean protein provides many health benefits, especially when you want to lose weight. Here are some of the benefits offered by a high protein diet:

Increased feeling of fullness:

 Adding protein sources to main and light meals can help increase the feeling of satiety after eating, which may help reduce the amount of food eaten during the day. In addition, protein helps build and maintain muscle mass; The strong muscular body structure contributes to improving physical performance in general, and helps to burn more calories even at rest, in addition to giving the body an attractive appearance.

A review published in Nutrition & Metabolism in 2014, which included the results of a number of studies, indicated that the feeling of fullness increased significantly when eating a meal containing 60% protein compared to a meal containing only 19%, and another study indicated an increased feeling of fullness after consuming a meal containing 60% of protein. A meal that contains 68% of protein compared to another meal that contains only 10% of protein, and in general, an increase in the feeling of satiety has been observed after eating meals containing protein by 25-81%, and increasing the feeling of satiety helps reduce the amount of calories consumed, which is considered Essential for successful weight loss.

 Increased calorie burn during digestion:

 Diets high in protein help improve the thermic effect of food; that is, improving the burning of calories during the digestion of food; This could be due to the increased amount of oxygen needed to break down protein-rich foods.

 But it is worth noting that this benefit should not be relied on only if you want to lose weight, as the number of calories that you burn as a result of digestion is small.

Maintaining muscle mass:

A study published in the journal Advances in Nutrition in 2019 indicated that following high-protein diets, while practicing resistance exercises, maintains muscle mass and protein balance in the body in general during periods of moderate energy deficiency; Such as the weight loss period, but on the other hand, the study indicated that the greater the amount of energy deficiency, the lower the efficiency of high-protein diets in reducing muscle mass loss, and therefore it is important not to reduce calorie consumption very significantly, to avoid losing muscle mass In the body.

Contributing to the loss of fat mass:

Following a diet high in protein with exercise can promote fat loss and build muscle mass; One study published in The American Journal of Clinical Nutrition in 2016 indicated that a diet containing 2.4 grams of protein per kilogram of body weight on a daily basis was better at promoting muscle gain and fat loss compared to a diet containing 1.2 grams of protein per kilogram of body weight on a daily basis, with the practice of resistance exercises and anaerobic exercises.

 It is worth noting here that the amount of protein used in this study is very high, and such quantities should only be taken under medical supervision, and in special cases, and you can read more about that in the section on how to follow a high-protein diet.

 But it must be noted that very large amounts of protein should not be taken without consulting a doctor, as this may not be suitable for some people, and you can read more about this in the section on the damages of a high-protein diet below, and it should be noted that the diet can High in protein can eliminate some of the essential food groups; Such as: fruits and grains, and therefore it is not considered a comprehensive diet, and therefore the US Department of Agriculture recommends that high-protein diets contain many different and varied foods, such as vegetables and fruits, whole grains, lean meats, legumes, seeds, nuts, and dairy products, And healthy fats, to avoid a nutrient deficiency during the weight loss process, and we will mention in the following paragraphs in detail.

 Disadvantages of a high-protein diet

 A high-protein diet is not harmful to most healthy people, especially when followed for a short period. As previously mentioned, these diets can help lose weight by increasing the feeling of satiety, but studies are still being conducted to study the harms of high-protein and low-protein diets. Very high in carbohydrates for long periods, but in general, it is recommended to consult a doctor before following high-protein diets. Here are some health problems that may result from a high-protein diet for long periods:

 Some types of high-protein diets are very low in carbohydrates, and this may lead to a lack of nutrients, and not getting enough dietary fiber, which can cause some problems; Such as: bad breath, constipation, and headache.

 Some high-protein diets include red meat and whole milk products, which may increase the risk of heart disease, while high-protein diets based on plant-based protein sources may not.

 Diets high in protein can worsen the condition of people with kidney disease. This is due to the possibility of the body not being able to get rid of waste products resulting from protein metabolism, and following a diet high in protein increases the risk of kidney stones.

3- How to follow a high protein diet

It is not possible to generalize one diet for everyone in the event of a desire to lose weight, and therefore it is recommended to consult a doctor to determine the appropriate eating pattern for the health status of the person,

 But here are some important points to keep in mind when following a high-protein diet, and they are as follows:

 Consultation with a nutritionist and a specialist doctor:

It is necessary to consult a nutritionist before adopting these diets, and it is also preferable to consult a doctor if the person suffers from diabetes, kidney disease, or other chronic health conditions.

  Knowing the necessary requirements of proteins:

 In general, the recommended daily amount of protein is 0.8 grams per kilogram of body weight; That is, if a person weighs 64 kilograms, the amount of protein needed is 51 grams, which is the result of multiplying the weight (64 kilograms) by 0.8, and it should be noted that more active people can need a greater amount of protein; Especially people who are trying to increase muscle mass.

However, if normal people (ie people who are not athletes or bodybuilders) want to follow a high-protein diet, it is advised not to get more than 2 grams of protein per kilogram of body weight; That is, if a person weighs 64 kilograms, then his protein need is approximately 125 grams per day, and it should be noted that these quantities can be changed in the event of obtaining new information about the safety of high-protein diets, the risks associated with them, and their benefits, after consulting a doctor. Or the health care provider, and in addition to this, the calories needed for each person must be known in the event of a desire to lose weight.

Know the different sources of proteins and choose the right one:

 People trying to lose weight should eat no more than 30% of their total calories from fat, and less than 7% from saturated fat, which is sometimes difficult or impossible when following some high protein diets; This is because most animal protein sources are high in fat.

 Therefore, in the event of a desire to follow a diet high in protein, foods must be chosen carefully, and the following is a mention of some protein sources and their content in grams, and this quantity may vary from one product to another, and the amount of protein in any product can be known by reading the food label:

Milk and its products:

One cup of all kinds of milk contains 8 grams of protein.

Half a cup of canned evaporated milk contains 9 grams of protein.

 A quarter cup of skim milk powder contains 11 grams of protein.

 Each 28 grams of hard or semi-hard cheese contains 7 grams of protein.

One-quarter cup of Parmesan cheese contains 8 grams of protein.

Half a cup of cottage cheese contains 14 grams of protein.

 One cup of plain or fruity yogurt contains 8 grams of protein, but be aware that flavored milks may contain high amounts of sugar.

 Meat and its alternatives:

Each 85 grams of cooked chicken, turkey, or any type of poultry contains 24 grams of protein.

Each 85 grams of cooked beef, lamb, or any type of red meat contains 21 grams of protein.

Each 85 grams of fresh, cooked fish contains 21 grams of protein.

Half a cup of canned tuna contains 14 grams of protein.

One large egg contains 6 grams of protein.

 A quarter cup of lean egg substitute contains 5 grams of protein.

One cup of cooked dried beans contains; Such as: pinto bean, kidney bean, or white kidney bean (in English: pinto bean) contains 15 grams of protein.

Seeds and nuts:

Although nuts and seeds are a source of proteins, they are rich in calories, and you should pay attention to the amount you eat; Examples include the following:

Two tablespoons of almonds, walnuts, cashews, or sunflower seeds contain 5 grams of protein.

Two tablespoons of peanuts contain 7 grams of protein.

Two tablespoons of peanut butter contain 8 grams of protein.

 Make sure to include carbohydrates in appropriate quantities:

The quality of carbohydrates ingested is also essential; Where it is advised not to eat sources of processed carbohydrates, and to choose sources rich in fiber and nutrients; Such as: whole grains, fruits, and vegetables, and quinoa is one of the examples of high-protein grains that can be added to the diet, but in moderate quantities, based on the amount of carbohydrates allowed in the diet followed.

It should be noted that when following a diet high in protein and low in carbohydrates, it is necessary to reduce the amount of foods rich in carbohydrates; Of which we mention the following: grains and starches; Such as: bread, pasta, rice, baked goods, and breakfast cereals.

 sweeteners; Such as: sugar, maple syrup, honey, coconut sugar, and others.

sugary drinks; Such as: energy drinks, sweetened tea and coffee, and soft drinks.

processed foods high in carbohydrates; Such as: french fries, pizza, french fries, fried chicken.

Other tips for a high-protein diet:

It may be difficult to implement the following tips by a person without the help of a nutritionist, so as we mentioned previously, it is best to follow them with a request for help, of which we mention the following:

Prepare a weekly food plan. Choose high-quality protein sources.

 Each meal contains at least 25-30 grams of protein.

 Recording the quantity and quality of foods eaten.

Get balanced meals. Contain the diet on animal and plant protein sources.

adhere to healthy eating habits; This is to avoid gaining weight again when you stop dieting.

4- Example of a high protein diet

 As we mentioned earlier, one diet cannot be generalized to everyone, and there are many high-protein diets that differ in the proportions of carbohydrates, fats and proteins in them, but here is the general form of a high-protein diet for one day, which a nutritionist may suggest:

 The following diet contains 1,604 calories, 103 grams of protein, 32 grams of carbohydrates, 23 grams of dietary fiber, and all your daily needs for vitamins and minerals except for calcium and vitamin D, and is also low in iron:

 Meal Suggested foods in

 breakfast

 3 eggs + 1-2 servings of vegetables, bearing in mind that the vegetables are not starchy, or that the amount of starchy vegetables - such as potatoes or corn - is small.

the lunch

a large salad bowl with 170 grams of protein; Ex: leafy green salad with chicken.

 snack

 ½ cup of cottage cheese (or you can substitute with a handful of nuts or olives), a medium slice of cantaloupe (or you can substitute with one serving of fruit), 2 tablespoons of flaxseeds.

the Dinner

170 grams of grilled fish or any type of protein, with two cups of non-starchy vegetables; Such as: spinach, broccoli, cauliflower, or asparagus.

Should you follow a high protein diet to lose weight?

A person may notice when starting to follow diets low in carbohydrates in general, a significant decrease in weight, and in fact this is due to the loss of water from the body, but with the continued absence of carbohydrates, the body begins to burn larger amounts of fat as a source of energy,

 It must be noted here that these diets cannot be applied in the long term, and that some people may not be able to apply them, due to the abolition of many food groups in them. Long-term weight loss depends on a new, long-term lifestyle. As for calorie-restricted diets that may lead to rapid weight loss, long-term weight loss is rarely achieved, and there is no study to date showing that low-carbohydrate and high-protein diets are better for weight loss compared to A normal, low-calorie diet.

 In the end, it can be said that a diet high in protein and low in carbohydrates does not include a specific concept, and it can be suitable for athletes who want to motivate the body to lose weight while maintaining or increasing muscle mass, and although this diet may have some health benefits, some Studies have linked it to many side effects, and as we mentioned earlier, the amount of protein it contains is unnecessary for most people, and if you want to improve health in general, it is recommended to focus on whole foods rich in nutrients, reduce the intake of added sugar and processed foods, in addition to exercising Sports, stress relief.