High protein diets are a type of diet that has taken its place in our minds as a type of diet frequently used by athletes, body workers and those who want to lose weight. So what are the benefits and losses of this diet. How does the effect mechanism in the body work? Let’s look at the rest of the article together.
What is this high protein diet?
In a normal and healthy diet, 12-15% of the diet consists of proteins. Diets that target a protein intake above this value (20-25% and more) are called high-protein diets. In these diets, carbohydrate consumption is restricted as much as possible. As a natural consequence of this situation, power intake is naturally limited. In high-protein diets, the daily power percentage provided from protein and fats has been found to be 2-2.5 times higher than the measures recommended by the American Heart Association (AHA).
How to lose weight with high protein diets?
High protein-low carbohydrate diets typically cause a weight loss of 2-3 kg in the first week of the diet. Unfortunately, this weight loss is not due to fat, as it is thought. The main reason is related to diuresis (water loss due to urine excretion from the body) as a result of the diet and the body’s strength. It is the usual response to his absence.
In addition, one of the possible mechanisms shown as the success of high protein diets is their effects on satiety. Proteins are more effective on satiety than carbohydrates and fats.
What are the effects of high protein diets on health?
You may be thinking about what a waste of protein, which is so valuable and useful, can be on health. Then let’s start explaining.
-In these diets, foods that we can call healthy such as carbohydrates and essential nutrients, such as strong, low-fat dairy products, whole grains, fruits and vegetables, are restricted or removed from the diet altogether.
-As well as visible effects such as water loss, constipation, bad breath, headache, increase in blood fats (HLD, LDL, Triglyceride and total cholesterol), damage to the kidneys due to the increase in the metabolic products of protein, osteoporosis development due to increased calcium excretion from the kidneys as a result of increased protein intake. observable.
-It has been observed in studies that protein intake of more than 20% of the power in diabetic patients may also pose a risk for the development of nephropathy.
As a result;
High intake of protein, which is our building block that does not end with counting the wounds in the body, is just as wasteful for our body. A combination of individual diet, physical activity and motivation is required for effective weight loss. I wish you success and happiness on the path you have embarked on.
