THE RESULTS AND THE INVISIBLE FACE OF HIGH PROTEIN DIET
Today, many high-protein diets such as the Dukan diet are followed by reading from books. Many people may want to lose weight faster by following these diets. But for a balanced and healthy diet, protein, carbohydrates and fat should be taken in the required amounts.
In fact, this diet can be applied as long as it is not made a habit with regular sports and is careful. For this, a balanced plan must be made. A balanced plan goes through a good nutritionist. With these diets, you think you’re only getting protein, but while you’re getting protein, you’re also getting cholesterol and fat. For example; While the most well-known red meat contains high quality protein, it also contains significant amounts of fat as well as the protein you get.
In a published article; It has been observed that individuals whose protein intake is increased by 30% consume less than 450 kcal per day. However, this issue is still open to debate.
- Why is it easier to lose weight with protein foods?
Because the amount of energy the body spends at rest in a protein-based diet (the energy that the body burns by itself) increases. The person loses more weight faster and more. Proteins need longer time to leave your stomach and you will feel full for longer. In addition, they do not stimulate insulin, as they do not contain proteins, carbohydrates and sugars. But everything seems fine so far. However, besides these positive aspects, there are also negative consequences;
In such diets, a condition called ketosis occurs. ketosis; It is a condition that occurs when ketone bodies formed during hunger increase in the blood and appear in the urine. acetone in the mouth (It is the cause of the smell that occurs in hunger.) increases. So as a result, when your body can’t find enough carbohydrates to use, it spends on its own muscle tissue. You lose weight in appearance, but your body fat increases, internal organs are damaged and muscle loss occurs.
At the same time, uremia (increased urea in the blood)Complaints such as fluid-electrolyte imbalance, heart rhythm disorders, fatigue, forgetfulness, and concentration deterioration occur.
- How much should the recommended amount of protein be?
For a healthy and balanced diet, each individual should consume between 0.8-1 grams of protein per kg. For example; A person weighing 60 pounds should get about 50-60 grams of protein. However, for each meal, no more than 27-30 grams of protein should be taken.
If we talk about the protein values of some foods;
- 1 egg has an average of 50 grams and contains 6 grams of protein.
- 4 tablespoons of legumes or 1 bowl of lentil soup contain 5 grams of protein.
- 1 cup of milk contains 6 grams of protein.
Many people follow a diet by reading books that provide weight loss with high protein content. But what they will encounter as a result of this, of course, is not included in the books. If you are on a diet, you must first be conscious. A conscious diet is possible by consulting a nutritionist. I wish you to take firm steps forward with your special nutrition plan.
Stay healthy, stay fit.