High-protein diets are a type of diet that is frequently used by athletes, body workers and those who want to lose weight. So what are the benefits and harms of this diet. How does the mechanism of action in the body work? Let's look at the rest of the article.
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, energy intake is self-limited. In high protein diets, the daily energy percentage provided from protein and fats has been determined to be 2-2.5 times higher than the amounts recommended by the American Heart Association (AHA).
How is weight loss with high protein diets?
Diets with high protein-low carbohydrate content typically cause 2-3 kg of weight loss in the first week of the diet. This weight loss is not due to fat as thought unfortunately. The main reason is related to diuresis (water loss due to urinary excretion from the body) as a result of diet and is the body's normal response to lack of energy. It is more effective on satiety than fats.
What are the effects of high-protein diets on health?
You may be thinking, what harm could proteins, which are so important and beneficial, have on health. Let's begin. period and negatively affect health.
-Water loss, constipation, bad breath, bad breath It has visible effects such as work pain, increase in blood fats (HLD, LDL, Triglyceride and total cholesterol), damage to the kidneys due to the increase of protein metabolic products, and osteoporosis development due to increased calcium excretion from the kidneys as a result of increased protein intake.
-It has been observed in studies that protein intake of more than 20% of the energy in diabetic patients may pose a risk, especially in terms of the development of nephropathy. It is also harmful. For effective weight loss, a combination of personalized diet, physical activity and motivation is required. For diet, which is one of these 3 important factors, I recommend you to get support from dietitians, who are professionals in this business. I wish you success and happiness in your journey.
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