Proteins are nutrients made of amino acids and are required for the proper growth and functioning of the human body. The body is capable of producing several amino acids needed for the production of protein. However, you need to obtain certain amino acids from other sources like plants or animals. A certain amount of protein is required by both men and women for body functions. The recommended daily intake (RDI) of protein for women aged 19-70 is 46 grams. Men aged 19-70 require 56 grams of protein. The body converts the excess protein consumed by you into energy.
High-protein diets – Are they safe?
A high-protein diet does not cause harm if it is followed for a short time period. It will help in weight loss if followed for three to four months. Consuming excess protein can harm the liver, while insufficient intake of protein can weaken important body functions such as repairing and creating new cells, tissues, hormones. Foods such as meat, poultry, seafood, eggs, seeds, and nuts are rich sources of high protein. These foods are also high in purines. Excess intake of high protein foods causes gout in individuals. This is because the purines break down into uric acid, which rises in the body due to consumption of such foods. Excess protein increases the chances of loss in urinary calcium, which can lead to osteoporosis. A very-high-protein diet is harmful for diabetes patients, as it can increase the chances of diabetic renal disease. It is therefore important to follow a recommended protein diet to stay fit and healthy.
How high protein diets help in weight loss
People consider high-protein diets to be the most effective way of losing weight. According to research, protein is far better in satisfying hunger in comparison to fats or carbohydrates.
- High protein diets help people in managing their calorie intake and controlling their appetites in a better manner.
- High-protein diets help in increasing your good cholesterol and reduce fats in your blood, which results in weight loss.
- High-protein diets encourage metabolic ketosis and help in quick weight loss.
- The weight loss is due to low carbohydrate intake and its impact on sodium, water loss, glycogen depletion and ketosis. You tend to consume lesser calories due to loss of appetite, which results in weight loss.
- With the reduced carbohydrate intake, the body tries to find another energy source. The stored fats in the body are the main cause of excess body weight. You begin to lose weight once these fats are burnt.
A study conducted by the University of Sydney revealed that a high-protein diet along with exercise helped in weight loss. Women of two groups were asked to walk for 30 minutes. They were also given a high protein diet and a high carbohydrate diet. After a period of 12 months, women on high protein diet lost twice the amount of weight as compared to those who were put on high carbohydrate diet.
Appropriate protein diet plan
The most effective way to lose weight is by following an appropriate protein diet plan. A good amount of vitamins and minerals are present in high protein foods. This is beneficial as your body does not face any nutrition deficiency. You can consume foods such as meat, dairy products, legumes, oil, nuts and seeds while on a protein diet plan.