RESULTS AND INVISIBLE FACE OF HIGH PROTEIN DIET
Today, many high protein diets such as the Dukan diet are implemented 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 exercise and as long as one is careful. For this, a balanced plan must be made. A balanced plan comes from a good nutritionist. With these diets, you think you only get protein, but while you get protein, you also get cholesterol and fat. For example; While the most well-known red meat contains quality protein, it also contains significant amounts of fat as well as the protein you consume.
In a published article; It was observed that individuals whose protein intake was increased by 30% consumed less than 450 kcal per day. However, this issue is still open to debate.
- Why does it become easier to lose weight with protein foods?
Because, in a protein-rich diet, the body spends more energy at rest. the amount of energy (the energy the body burns on its own) increases. The person loses more weight faster and more. Proteins need longer time to leave your stomach and you will feel full for a longer time. In addition, proteins do not stimulate insulin because they do not contain carbohydrates and sugar. But everything seems fine up to here. However, in addition to these positive aspects, there are also negative consequences;
In such diets, the state we call ketosis occurs. Ketosis; It is a condition that occurs when ketone bodies formed during fasting increase in the blood and appear in the urine. Acetone in the mouth increases (it is the cause of the odor of hunger). So, as a result, when your body cannot find enough carbohydrates to use, it wastes its own muscle tissue. You will lose weight in appearance, but your body fat increases, damage to internal organs and muscle loss occurs.
At the same time, uremia (increase in urea in the blood), fluid-electrolyte imbalance, heart rhythm disturbances, weakness, You may experience complaints such as forgetfulness and impaired concentration.
- What is the recommended amount of protein? How much should it 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 kilos should take approximately 50-60 grams of protein. However, no more than 27-30 grams of protein should be taken for each meal.
If we talk about the protein values of some foods;
- 1 egg contains an average of 50 grams of protein. grams and contains 6 grams of protein.
- 4 tablespoons of legume meal or 1 bowl of lentil soup contains 5 grams of protein.
- 1 glass of milk contains 6 grams of protein.
Many people follow a diet by reading books that help lose weight with high protein content. But of course, what they will encounter as a result is not included in the books. If you are on a diet, first of all you need to be conscious. A conscious diet is possible by consulting a nutritionist. I hope you take firm steps forward with a nutrition plan tailored to you.
Stay healthy, stay fit.
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