Protein is one of three macronutrients in the diet, along with carbohydrates and fats. It consists of smaller units known as amino acids. Of the 22 amino acids, 9 are considered essential; this means that they must be consumed in food because many cannot be created by the body.
Protein is very important for good health. Said macronutrient must be consumed every day to satisfy the needs of the body. The recommended intake is 0.75 grams per kilogram of body weight, but it can change according to your physical and health goals. On the other hand, scientific evidence supports that a higher protein intake is beneficial for weight loss.
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1.What are the effects of a high protein diet?
Research suggests that increasing protein intake can bring remarkable effects on appetite , metabolism, weight and body composition.
1.1 Appetite and satiety
Consuming more protein can help suppress appetite for hours after eating. This is possible when the production of the hormones responsible for curbing hunger increases.
One study allowed 19 young adults to ingest as much protein as they wanted in a diet. The result showed that those who maintained the diet with 30% protein consumed 441 fewer calories per day than those who followed a diet with 10%.
Therefore, due to these effects on appetite and satiety, a higher protein intake will naturally lead to a reduction in food intake.
1.2 Metabolic rate
More protein in a diet can increase the number of calories expended. The digestion of this macronutrient seems to increase the metabolic rate between 20 to 35%, compared with 5 to 15% of the digestion of carbohydrates and fats.
In fact, several studies have found that when people have high protein diets, they end up burning more calories for several hours after eating.
1.3 Weight loss and body composition
The ability of protein to suppress appetite, promote fullness and increase metabolism helps you lose weight.
High quality studies have found that a higher protein intake promotes weight loss. In addition, research suggests that increasing your intake can prevent muscle loss and maintain your metabolic rate.
A review of 24 studies that included more than 1,000 people found that high-protein diets are more effective than any for weight loss.
2.What other effects does a high protein diet bring to health?
In addition to its favorable effects in losing weight, it can improve health in many other ways.
2.1 Increase muscle mass
Some studies have shown that eating more protein can increase muscle size and strength when combined with resistance training.
2.2 Reduce the loss of muscle mass during aging
It is natural for many people to lose muscle as they age. However, it has been found that taking a protein shake daily helped protect muscle health in healthy older men and those with muscle loss.
2.3 Strengthen the bones
An investigation in older women showed how they experienced a lower risk of hip fracture by consuming more protein in the diet.
2.4 Improve wound healing
It has been pointed out that a high protein diet improves wound healing related to surgery or injury.
3.How much protein should you eat daily?
The optimal amount of protein to consume per day is a matter of discussion. 0.75 grams per body weight is suggested. For example, a person who weighs 75 kilos would need around 54 grams per day. However, some experts think that this amount may be enough to prevent protein deficiency, but believe it is too low to maintain good health, including the maintenance of muscle mass.
For this reason, 1.2 to 1.6 grams per kilogram is recommended to boost fat loss and protect against the reduction of muscle mass during a regimen of weight reduction and aging.
4.How to follow a diet high in protein?
It is easy to follow and can be customized according to your own food preferences and health goals. For example, you may want to eat a low-carbohydrate, high-protein diet to keep your blood sugar level under control.
For those who avoid dairy products, or even take a vegetarian diet, it is feasible to maintain a protein-rich diet by incorporating legumes and other plant-based sources.
4.1 Basic guidelines for following a high protein diet:
- Keep a food diary to do this, use an application that provides protein values and allows you to set your own calorie and macronutrient targets.
- Calculate the need for protein. To do this multiplies your weight in kilograms by 0.6-0.75 grams, or by 1.2 to 1.6 grams.
- Eat at least 25 to 30 grams of protein at meals.
- Includes both animal and plant sources in the diet.
- Choose high-quality sources, such as fresh meats, eggs, dairy products, instead of processed meats such as bacon.
- Maintain a balance of protein-rich foods with vegetables, fruits, and other plant foods at each meal.
5.Can adverse effects follow a high protein diet?
A diet with a lot of protein is safe and healthy for most people. According to the studies, and contrary to popular belief, a higher protein intake does not cause kidney problems in people with normal renal function.
In fact, one study found that people with overweight, diabetes, and early-stage kidney disease did not worsen their function when they were on a 30% protein diet for 12 months.
Otherwise, it is people who already have advanced kidney disease, which should reduce their intake in order to preserve kidney function.
Finally, it is recommended that people with liver disease or other delicate health problems consult a specialist before starting a high protein diet.
Related Wiki Link: https://en.wikipedia.org/wiki/High-protein_diet