You probably would have heard a lot about high protein diets which have gained popularity. Consequently, I’ll be showing you all you need to understand before trying a protein diet.
High protein digests are digests which contain up to or more than 30 of its calories coming from proteins. On a regular day in America, the total amount of proteins we consume in our diet gives an average of 12%- 16% of the calories we consume.
These proteins help build muscle tissues, repair damaged cells, organs or bones. High protein diest helps to increase fat loss while reducing lean muscle.
Notably, amino acids are the foundation of all human muscles. A fun fact, we are made from about 20 different amino acid molecules. Out of these 20 amino acids, 9 are essential amino acids. We call them essential because our bodies can’t produce them from other nutrients. The body must fully form them with the proteins we eat.
Both animals and plants are good sources of protein. But animal protein is better and richer because of its complete protein. Research, however, has shown that soya bean milk also is a class 1 type of protein like the animal product. I guess that’s a good thing for vegetarians.
Type one or complete proteins contain all the essential amino acids we need. You can get this by taking animal meat, poultry, egg whites, and milk.
Plant proteins, on the other hand, are incomplete proteins. This means they do not have all nine essential amino acids. Some plants contain more proteins than others. We measure this by looking at how much amino acid is lacking in them. Some plants, for instance, lack only one or two amino acids. These are plants like dried beans, nuts, and other grains such as corn.
Consequently, many cultures have developed a variety of dishes from these plants such as red beans and rice or corn tortillas. Other meals combine animal and plant proteins to ensure they get every form of protein they can need.
However, high protein diets have also had some risks. These risks are important factors you should know before trying out any protein diet. The key is eating in moderation. Experts caution that as long as you don’t exceed the recommended daily amount given, you would be fine.
While calculating the number of proteins you consume in food, you should also factor in the amount of protein in your supplements.
Risk of Overeating Protein Diet
Consuming too much of any nutrient over a long period of time comes with risks. Proteins aren’t any different. Overconsumption may lead to an increase in several health complications according to research.
High protein digests may be designed to help shed weight, but when consumed in excess, they can do the exact opposite.
Notably, restricting your carbohydrate intake with high protein intake can result in bad breath. Brushing and flossing won’t help to cure the smell. You can up your water intake for some relief. Other short time remedies are frequently brushing, breath sprays and chewing gums.
High protein diets limit the eating of carbohydrates which are rich in fiber which results in constipation.
Although no study has shown that high protein diets can cause kidney damage, it is certain that it worsens already existing conditions.