Content of the Article
A diet rich in protein consists of eating at least twenty percent of the total protein consumed throughout the day, and in some cases as much as thirty percent in some cases. With this diet plan, between thirty and sixty percent of calories are consumed in the form of protein, the rest being in the form of carbohydrates, fruits, vegetables and fats. To give you an idea, in a balanced diet only ten to fifteen percent of calories come from a protein source.
Protein diets are a very popular way to lose weight quickly. Some people continue this kind of diet for a few weeks at the beginning of the gymnasium, while others decide to hold it for a very long time. A protein diet has its advantages but also its drawbacks, so it is essential to determine if this type of diet is right for you.
Side effects of a high-protein diet
For decades, medical specialists have debated the benefits of weight loss and the side effects of protein regimes. After examining the results of clinical examinations, nutritionists, dietitians and doctors reaffirm that low-carbohydrate, high-protein diets do not result in more weight loss than other diets, and that they present a number of health hazards, such as those presented here.
- Meat products that have a high level of protein are also high in animal fats. These fats are generally oversaturated and cholesterol, which leads to an increased risk of some types of cancer and cardiovascular problems.
- Fruits and vegetables are the primary source of vitamins such as vitamin C, beta-carotene, bioflavonoids, minerals and antioxidants. In addition, removing fruits and vegetables from the daily diet can increase the risk of vitamin or mineral deficiencies.
- Without fruits and vegetables, you're suppressing an essential source of fiber. This can lead to intestinal irritation, constipation and diverticulitis.
- If you're on a protein diet, you're likely to release body fragrance due to ketone buildup. To make sure this doesn't happen to you, drink plenty of water to dilute the ketones.
- According to different studies, weight loss from a protein diet is not considered a long-term solution when it comes to obesity, since the efficiency of this diet lies primarily in the loss of anatomical water.
So, is the protein diet recommended for athletes?
If someone is looking for a diet to lose weight quickly, perhaps for a summer vacation or as an impulse to continue with a more moderate plan later on, you can expect good results with a high-protein diet. For those who have a huge commitment to weight loss, a protein diet is also an effective alternative. If someone is planning to continue a high-protein diet for many weeks, he or she should carefully choose the type of meat he or she eats. It is best to eat white meats, such as chicken and turkey, and to avoid red meat, such as pork, at the limit. It is also advisable to use the healthy fats of oily fish, rich in vitamins, minerals and Omega 3. Nuts are also a healthy source of protein.
Always and under all circumstances keep a good amount of vegetables in your diet, and do not be afraid to eat carbohydrates, especially grain products. Finally, if someone has a medical history of kidney or liver problems, they should ask their doctor before starting a high-protein diet, since excessive protein processing can add more stress to worn-out anatomical functions.
Slimming Guide to the Gym - Sports Nutrition
What you'll find in the book:
- 10 chapters with all the information about the nutrition and food of the athlete
- Recipes for dishes that will help you lose fat.
- Selection of the most advisable foods to practice sports
- Exercise tables and routines for muscle groups
- PDF format