The high-protein diet is a particular diet characterized by a reduced consumption of carbohydrates combined with a high intake of proteins and fats.
Before analyzing the strengths and weaknesses of the high-protein diet it is good to open a small parenthesis on proteins and their function in our body:
proteins or proteins (from the Greek proteios, "primary") comprise a large group of organic compounds formed by sequences of amino acids linked together through peptide bonds.
The main function of proteins is to supply the amino acid tissues necessary for cell renewal processes (plastic function).
Proteins also have an energy function in particular conditions, but in a balanced diet this role is marginal. Instead, this process is active during prolonged fasting or in the midst of long-term demanding physical activity. In both cases the branched chain amino acids (leucine, isoleucine, valine) are degraded for energy purposes.
Nutritionists recommend taking a protein amount of around 15-20% of the daily calorie intake during the day. This dose roughly corresponds to a protein intake equal to 0.8-1.2 g of protein per Kg of body weight. To ensure the correct functionality of the organism and protect it from certain diseases these proteins should derive for 2/3 from products of animal origin and 1/3 from products of vegetable origin (legumes). Legumes are in fact foods rich in fiber and vitamins that regulate intestinal function while protecting the body from toxins and chemical residues, often contained in meat.
The high-protein diet, on the other hand, provides significantly higher intake in the order of 1.8-2.2 g / kg.
EXCESS OF PROTEINS IN THE DIET: DISADVANTAGES OF THE HYPER-PROTEIN DIET
As we can see from the diagram shown in the figure, the consequences of excessive protein consumption depend on the total amount of energy introduced during the day.
In particular, if the amount of calories consumed in the form of carbohydrates and lipids is sufficient to cover the energy demands, the excess of proteins inevitably turns into storage fat (a high-protein and high-calorie diet ).
If the amount of energy taken in the form of carbohydrates and lipids is not sufficient to cover energy demands, the excess of protein is instead used to obtain energy ( hypocaloric hyperprotein diet ).
In any case, both processes lead to an increased renal effort required for the elimination of the nitrogen contained in the proteins. For this reason it is very important to always associate an adequate water supply (minimum two liters a day) with a high-protein diet.
ADVANTAGES OF THE HYPER-PROTEIN AND HYPOCALORIC DIET
A diet rich in proteins maintains insulin levels constant, increases the basal metabolism, stimulates lipolysis and consequently weight loss.
A high-protein diet promotes the secretion of anabolic hormones such as testosterone and GH. This effect is especially important for those who practice power sports (rugby, weight lifting, sprint competitions, bodybuilding, etc.). These athletes are among the major supporters of high-protein diets.
Indeed, such a diet has a certain effectiveness in favoring the increase of muscle mass and the reduction of body fat. However, to protect one's health it is important that hyper-proteinity is only one aspect of the diet and that the concept is not taken to extremes. In fact, all diets that take a given concept to extremes hide negative implications. For this reason we have tried to summarize the characteristic points of the high-protein diet by revisiting them in a healthy way:
before starting a new diet, contact a specialized doctor to make sure there are no contraindications. The high-protein diet is contraindicated especially in the case of liver and kidney problems (renal failure, diabetic nephropathy, etc.). It is not suitable for those who practice endurance sports like running or cycling. It limits the consumption of simple sugars (sugar, sweets, sugary drinks, etc.) and more generally of foods with a high glycemic index (especially in the evening). Limit the consumption of bread, pasta, rice and cereals in general without having to associate them with each other within the same meal. Instead, prefer fruit and vegetables, raw or steamed, preferably in season. Increases the consumption of protein and fat in the diet while respecting the following rules: |
prefer white meat (chicken, turkey, rabbit) to red (beef, pork), but do not completely exclude the latter from the diet. Reduce the consumption of fat cheeses and prefer the "lean" ones such as Piedmontese ricotta, mozzarella, certosino, robiola, crescenza, and flakes of milk. It limits the consumption of sausages and preserved meat, especially fat and meat in which the ingredients include nitrites (E249 E250). Never skip breakfast or snacks Replace meat with fish at least 3 times a week. Replace meat with pulses at least 3 times a week. To increase the intake of fat in the diet increases the consumption of nuts, accompanying it to a fruit during snacks. Season the dishes with olive oil without demonizing butter, eggs and saturated fats in general (for example, yogurt should not necessarily be thin, but rather avoid fruit, often too rich in sugar). Avoid consuming "trans" or hydrogenated fatty acids (contained in margarine, peanut butter and many oven foods that contain them). However, protein intake should not exceed 1.8-2 grams / kg of body weight or 18-22% of daily energy intake. However, the proportion of fat in the diet should not exceed 40-45% of the daily energy intake. |
See also: Example of a high-protein diet 2000 calories
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