Scientific Overview of High Protein Diets

The basic principle to lose weight is to reduce the calories we take and increase the calories we spend. 7000

When we burn calories, we lose 1 kilo. While calculating this calorie, the number of nutrients

The proportions of the ingredients are also very important. Weight loss with high protein diet in recent years

The relationship between

has been started. Although high protein weight loss diets were described in the popular literature in the 1890s, 2000

It was used by Greek bodybuilders about years ago. The content of this diet is meat and in small amounts.

consists of vegetables. However, diets that encourage high protein intake years later

regained popularity.

What is a High Protein Diet?

There are different methods of determining the protein content of the diet. The amount of protein in the diet (g)

determined as the percentage (%) of protein from total energy, or

It can be determined as the amount of protein taken per kilogram of weight. Your high protein diet

There is no general consensus on its definition. For example; sedentary normal protein intake in the UK

approximately 16% of energy for an adult, approximately 64-88g/day for men and women, respectively

has been suggested. In the food industry, the ratio of total energy from protein is more than 20%.

The term “protein enriched” is used when (dbha)

Studies Made with High Protein

Normal protein versus high protein in a study of overweight/obese men

fasting-fullness mechanism of consumption, hormonal responses and plasma glucose levels

evaluated. In the study, some of the men were normal at a level that would meet 14% of the energy.

amount of protein was given, and some of them were given high protein to meet 25% of the energy.

given. As a result of the study, men fed with high protein compared to those fed with normal protein.

Plasma ghrelin level was found to be lower than As it is known, the hormone ghrelin stimulates hunger.

is a hormone. As a result, three meals of high protein nutrition can provide appetite control.

is considered.

Low-fat-low-protein diet (17% protein) and low-carb-high-protein

In a randomized study of 42 obese women following a diet (23% protein),

At the end of the period, the weight in the high protein diet group was significantly higher.

found.

Similarly, 8 studies investigating the long-term efficacy of high-protein diets

In a recent meta-analysis examining a six-month study of a high-protein diet, the most

While the highest weight loss was 3.7 kg, it was found to be 1.2 kg in a 17-month study. high protein

The average weight loss of eight studies on the diet was 6.3 kg and this loss was 5 kg on the standard diet.

Although half of the studies achieved greater weight loss with a high-protein diet, long-term

three quarters of the studies did not show a statistical difference in weight loss. This systematic

The review showed that the long-term effects of high-protein diets are not consistent 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, but total

lower on cholesterol and LDL cholesterol levels than conventional low-protein diets

reported to have positive effects.

Risk of kidney disease, diabetes, kidney stones, gout and such diseases

It is beneficial for individuals to be careful about long-term protein intake. especially kidney

Adequate fluid intake is recommended in order to clear metabolic wastes for individuals with ailments.

(Brehm and David, 2008). However, there is no globally acceptable definition of a high protein diet.

The effects of such diets on the kidneys due to the lack of

effects are not clearly known.

Meat consumption increases in parallel with high protein intake. World Cancer Research

In the report of the Fund, red meat and processed meat products increase the risk of colorectal cancer.

is reported. It was found that an increase of 100 g in the daily amount of meat increased the risk of colorectal cancer by 12-17%.

shown.

Based on this information, it is difficult to determine a reliable dose for high protein diets.

contradictory and health risks should not be ignored. ADA (American Diabetes Association) high

total long-term effects of protein intake on diabetes management and kidney function.

It recommends that the protein content of energy be 20% or less.

When we look at other possible side effects, constipation in those who consume a high protein diet (

23%, 7%, halitosis (38%, 8%) and diarrhea (23%, 7%) were more common.

As a result, although high protein consumption has positive effects on weight loss, weight loss

It is not a health determinant. High protein diets are especially low in carbohydrates.

detainees should be evaluated in terms of health. Very few studies

carbohydrate diets disrupt the fluid and electrolyte balance, hyperuricemia, increase in blood lipids,

indicates a risk of cardiac arrhythmias and 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) High Protein Diet Currents Short and Long on Body Weight Maintenance and Health

Periodic Effects. Gumushane University Journal of Health Sciences: 2014;3(1)

4) Lepe M, Gascon MB, Cruz AJ. Long-Term Efficacy Of High-Protein Diets: A Systematic Review.

Nutr Hosp 2011; 26 (6): 1256-1259.

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