The basic principle to lose weight is to reduce the calories we take and increase the calories we spend. When we burn 7000
calories, we lose 1 kilo. While calculating this calorie, the proportions of the nutrients
components are as valuable as the numbers. In recent years, the connection between high protein nutrition and weight loss
has become very well known, and diets in which carbohydrates are reduced to almost zero
have been started. Although high protein weight loss diets were described in the well-known literature in the 1890s, they were used by Greek bodybuilders about 2000
years ago. The content of this diet consists of meat and a small amount
vegetables. But years later, diets that encourage high protein intake have gained popularity again today
.
What is a High Protein Diet?
There are different ways to determine the protein content of the diet. The measure of protein in the diet (g) is determined as
, calculated as a percentage (%) of protein from total strength, or it can be determined as a measure of protein taken per kilogram of body load
. There is no general consensus on the definition of a high protein diet
. E.g; The usual protein intake in the UK has been recommended as approximately 16% of strength for a sedentary
adult, and approximately 64-88g/day
for males and females, respectively. In the food industry, the term “protein enriched” is used when the ratio of total power from protein is greater than 20%
. (dbha)
Studies with High Protein
In a study conducted in overweight/obese men, normal protein and high protein
consumption was determined by the fasting-satiety system, hormonal responses and plasma glucose levels.
has been evaluated. In the study, some of the men were given the usual
amount of protein to meet 14% of strength, and some of them were given high protein
to meet 25% of strength. As a result of the study, the plasma ghrelin level was found to be lower in men fed with high protein compared to those fed with ordinary protein
. As it is known, the hormone ghrelin
is a hormone that stimulates hunger. As a result, it is thought that feeding with high protein for three meals can provide appetite control
.
In a randomized study on 42 obese women who followed a low-fat-low-protein diet (17% protein) and a low-carbohydrate-high-protein
diet (23% protein), a 6-month
at the end of the respite, the weight of the group following a high protein diet was significantly higher
.
In a recent meta-analysis of 8 studies
investigating the long-term effectiveness of high-protein diets in a similar form, a six-month study with a high-protein diet
found the highest weight loss 3.7 kg, while it was found to be 1.2 kg in a study lasting 17 months. The mean load loss of the eight studies on the high protein
diet was 6.3 kg and this loss was 5 kg on the standard diet.
Although half of the studies provided greater weight loss with a high protein diet, three quarters of the long-term studies
did not show a statistical difference in weight loss. This systematic
review showed that the long-term effects of high protein diets are not balanced and clear.
Possible Side Effects of High Protein Consumption
In a meta-analysis by Nordmann et al. (2006), low-carbohydrate, high
protein diets have positive effects on triglyceride and HDL cholesterol levels. It has been stated that they have less
positive effects on total
cholesterol and LDL cholesterol levels compared to classical low protein diets.
Individuals at risk for kidney disease, diabetes, kidney stones, gout and such diseases
should be careful about long-term protein intake. In particular, individuals with kidney
disease are recommended to take sufficient fluids in order to clear metabolic wastes
(Brehm and David, 2008). However, the effects of such diets on the kidneys
are not clearly known due to the lack of an acceptable definition of the high-protein diet
and the inadequacy of long-term studies.
Meat consumption increases in parallel with high protein intake. In the report of the World Cancer Research
Fund, it is reported that red meat and processed meat products increase the risk of colorectal cancer
. It has been shown that 100 g increase in daily meat intake increases the risk of colorectal cancer by 12-17%
.
In the light of this information, it is difficult to determine a safe dose for high protein diets, studies
are contradictory and the health risks should not be overlooked. The ADA (American Diabetes Association) recommends that the protein content of the total
strength be 20% or less for the long-term effects of high
protein intake on diabetes management and kidney function.
When we look at other possible side effects, it is seen that constipation
23%, 7%, bad breath (38%, 8%) and diarrhea (23%, 7%) are more common in those who consume a high protein diet. seen too much.
As a result, although high protein consumption has positive effects on weight loss, weight loss
is not a health determinant. High protein diets, especially those with very low carbohydrate levels
, should be evaluated in terms of health. Studies indicate that diets with very low
carbohydrate diets disrupt fluid electrolyte stability, cause hyperuricemia, increase in blood lipids,
cardiac arrhythmias and risk of death.
Resources
1) The Influence of Higher Protein Intake and Greater Eating Frequency on Appetite Control in
Overweight and Obese Men. Obesity (Silver Spring). 2010 September ; 18(9): 1725–1732
2) Brehm BJ, Seeley RJ, Daniels SR, D’Alessio DA. A Randomized Trial Comparing A Very Low
Carbohydrate Diet And A Calorie Restricted Low Fat Diet On Body Weight And Cardiovascular
Risk Factors In Healthy Women. J Clin Endocrinol Metab 2003; 88 (4): 1617–1623
3) Short and Long
Cyclic Effects of High Protein Dietary Currents on Body Load Maintenance and Health. Gümüşhane University Journal of Health Sciences: 2014;3(1)
4) Lepe M, Gascón MB, Cruz AJ. Long-Term Efficacy Of High-Protein Diets: A Systematic Review.
Nutr Hosp 2011; 26 (6): 1256-1259.
