The basic principle for losing weight is to reduce the calories we consume and increase the calories we spend. When we spend 7000
calories, we lose 1 kilo. When making this calorie calculation, the ratios of nutritional components are as important as the numbers. In recent years, the relationship between high protein nutrition and weight loss has become very popular, and diets in which carbohydrates are reduced to almost zero have begun to be implemented. Although high-protein weight loss diets were described in popular 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 of
vegetables. However, after many years, diets that encourage high protein intake have gained popularity again today.
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 is determined as (g)
, it is calculated as the percentage (%) of protein from the total energy, or it can be determined as the amount of protein taken per kilogram of body weight. There is no general consensus on defining a high protein diet
. For example; In the UK, normal protein intake is recommended as approximately 16% of energy for a sedentary adult, and approximately 64-88g/day for men and women respectively. In the food industry, the term "protein enriched" is used when the proportion of total energy coming from protein is more than 20%
. (dbha)
Studies Conducted with High Protein
In a study conducted in overweight/obese men, normal protein and high protein consumption affected the hunger-satiety mechanism, hormonal responses and Plasma glucose levels
were evaluated. In the study, some of the men were given a normal amount of protein, covering 14% of the energy, and some were given high protein, covering 25% of the energy. As a result of the study, plasma ghrelin levels were found to be lower in men fed with high protein than in those fed with normal protein. As it is known, the ghrelin hormone is a hormone that stimulates hunger. In conclusion, three tips It is thought that a high protein diet can provide appetite control
.
Those who follow a low fat-low protein diet (17% protein) and a low carbohydrate-high protein diet
In a randomized study conducted on 42 obese women (23% protein), weight was found to be significantly higher in the group following a high protein diet at the end of a 6-month period.
Similarly, in a recent meta-analysis examining 8 studies investigating the long-term effectiveness of high-protein diets,
in a six-month study with a high-protein diet, the highest weight loss was 3.7 kg. In a study lasting 17 months, it was found to be 1.2 kg. The average weight loss in eight studies on a high protein diet is 6.3 kg, and this loss is 5 kg on a standard diet.
Although half of the studies showed greater weight loss with a high protein diet, long-term
Three-quarters of the studies showed no statistical difference in weight loss. This systematic
review showed that the long-term effects of high-protein diets are not consistent and clear.
Possible Side Effects of High Protein Consumption
A study by Nordmann et al. (2006). A meta-analysis found that low-carbohydrate, high
protein diets have positive effects on triglyceride and HDL cholesterol levels, but less than traditional low-protein diets on total
cholesterol and LDL cholesterol levels
It has been stated that it has positive effects.
Individuals who are at risk for kidney disease, diabetes, kidney stones, gout and such diseases should be careful about long-term protein intake. Especially for individuals with kidney disease, adequate fluid intake is recommended to clear metabolic wastes
(Brehm and David, 2008). However, due to the lack of an acceptable definition of high protein diet all over the world and the lack of long-term studies, the effects of such diets on the kidneys are not clearly known.
In parallel with high protein intake, meat consumption is also increasing. World Cancer Research In the report of the rma
Fund, it is stated that red meat and processed meat products increase the risk of colorectal cancer
. It has been shown that a 100 g increase in the amount of meat consumed daily increases the risk of colorectal cancer by 12-17%.
In the light of this information, it is difficult to determine a reliable dose for high-protein diets, studies
Contradictory and health risks should not be ignored. ADA (American Diabetes Association) recommends that the protein content of total
energy be 20% or less in terms of the long-term effects of high
protein intake on diabetes management and kidney function.
When we look at other possible side effects, constipation (
23%, 7%), bad breath (38%, 8%) and diarrhea (23%, 7%) were more common in those consuming a high protein diet.
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 content, should be evaluated in terms of health. Studies indicate that very low
carbohydrate diets disrupt the fluid-electrolyte balance, causing hyperuricemia, increase in blood lipids,
cardiac arrhythmias and risk of death.
Sources
1) The Influence of Higher Protein Intake and Greater Eating Frequency on Appetite Control in
Overweight and Obese Men. Obesity (Silver Spring). September 2010 ; 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-Term Effects of High-Protein Diets on Body Weight 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.
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