Some Of The Risks With A High Protein Diet
Certain weight loss diets, such as Atkins, emphasize increased
protein consumption while reducing carbohydrates. One recent
commercial in America depicts a woman describing
her meal from the previous evening: "I had beef. With
a side of beef." Diets like this don't offer the variety
of choices that we normally enjoy, and they cause concern
over kidney and liver damage.
High protein diets are effective ways of building lean body
mass. It's been a reliable technique for athletes. For people
seeking to lose weight, these diets will increase your resting
metabolic rate as the muscular-skeletal tissue increases.
In
other words, you'll gain muscle tissue while your body burns
fat.
It's a great concept, but how do we do it without damaging
our
kidneys and liver? The key is in choosing the best sources
of
protein possible. Red meat is high in protein, but is difficult
for our bodies to break down, requiring extra effort from
our
liver and kidneys, in addition to being a source of unhealthy
cholesterol.
For dieters, the best sources of protein are soy and whey.
They
are heart healthy foods that are very versatile. Soy protein
is
absorbed slowly, making you feel full until your next meal.
Whey
protein is absorbed faster, which sends signals to your brain,
notifying it that your body's hunger has been satisfied. The
combination of these two protein sources will control your
cravings while reducing your overall food intake.
A protein powder that is made with a blend of soy and whey
protein is a useful ingredient for the dieter. One can sneak
extra protein into favorite dishes by adding it to pasta dishes,
using it to thicken sauces, sprinkling it on vegetables, and
baking with it. Find shake mixes, sports drink mixes, and
meat
substitutes that have been made with a blend of soy and whey
protein.
The next consideration for the high protein dieter is the
rate
at which you consume the protein. If a dieter has a target
protein consumption of 100 grams, his body needs time to process
and absorb that much protein. If this dieter skips breakfast,
his liver and kidneys will have to work harder to filter the
100
grams of protein he crams in during the last half of the day.
If you need to lose weight, consume 3 healthy, high protein
meals in addition to 2 healthy
snacks. Your body can absorb 30 grams of protein every 3
to 4 hours, so adjust your meal plans and protein consumption
accordingly.
Here are some additional ideas for an effective high protein
diet:
Take a multi-vitamin while you are dieting. You don't want
your
body to experience malnutrition while you are on a controlled
or
restricted diet.
Drink 6 to 8 eight-ounce glasses of water each day. This
is
especially important for higher protein consumption, as it
will
improve the performance your liver and kidneys.
Consider an Omega 3 fatty acid supplement. Obesity is an
inflammatory disease, and the omega 3 fatty acids help control
cellular inflammation.
Also, consider taking an amino acid supplement, which helps
break down proteins, making them easier for your body to absorb,
while reducing the burden on your liver and kidneys.
Once you've achieved your weight loss goal, you can reduce
your
daily protein consumption to 60 to 80 grams, which is the
recommended amount to maintain lean body mass. The guidance
of a
health or wellness professional should be used when determining
the protein targets for your body. Many people need guidance
that goes beyond FDA nutrition charts. An individual's eating
habits, trigger foods, medical history, and body shape are
important factors to consider when revising a diet plan.
About the author:
D.J. Netz is a wellness counselor, based in Portland, Oregon
for more than 10 years. His website is http://nourish-yourself.com/?refid=HiProtein-24547
.
