High protein diets are all the rage these days. Many people have managed to lose a significant amount of weight by following plans like Keto, Atkins, Zone, and Paleo. These meal plans measure your macronutrients and encourage people to eat large amounts of fat, moderate amounts of protein, and little or no carbohydrates.
By eating a diet low in sugar and carbohydrates, people are losing large amounts of weight. Is it safe to eat protein rich foods and avoid simple carbohydrates?
The great thing about these meal plans is that protein is an essential part of a healthy diet plan. It is excellent for keeping bones strong, as well as repairing problems with muscles and organs within the body.
Plus, people who lead lifestyles that offer good amounts of protein like keto can quickly cut fat and see their pounds drop. They do not experience intense feelings of hunger, as they feel fuller for longer periods of time. Plus, they'll retain your muscles while shedding unwanted fat.
The risks of excessive consumption of foods rich in protein
Consequently, following a high protein diet plan comes with some risks that many people do not fully understand. Proteins should be consumed in moderation and should not be the basis of daily consumption.
If you exceed the recommended amount, you may experience health problems. Protein can be present in places that most don't imagine, like some supplements.
Since protein is a nutrient, eating large amounts carries risks and in this case health complications may be unavoidable. Did you know that the Keto diet was initially created as a quick fix for epilepsy in the 1920s?
While the menu showed great potential to help people who needed to rewire their brains, the newer anti-seizure drugs eliminated the need for this eating plan.
Also, it was only meant to be used for the short term, and it was never a long-term eating plan. These are some of the problems that have been discovered from eating protein-rich foods for long periods of time.
1. Weight gain
While weight loss will be inevitable at first, once the body gets used to high levels of protein, it can backfire. You will gain weight. When you consume more protein than recommended on the Keto or Atkins diet, the body will store it as fat. All the amino acids that you have accumulated in excess are excreted.
Eating protein-rich foods can easily add up excess calories. While that eating plan may work in the short term, it won't work forever.
2. Bad breath
If you start cutting back on the simple and complex carbohydrates you eat, and eat mostly meats, then your breath might start to get a bit off. More than 40 percent of people on low-carb, high-protein diets report that bad breath is a side effect.
Ketosis is a metabolic state that people strive to achieve in order to burn fat and gain energy. When a person enters this state, the chemicals that the body produces are less than pleasant.
Some say the scent is a fruity smell and brushing your teeth won't help. The best thing in this case would be to increase your water consumption and chew gum to counteract this annoying side effect.
Another major problem when eating primarily protein-rich foods is constipation. Since these diets are deficient in fiber and low in carbohydrates, the body does not have to keep the digestive system active. Constipation is a serious problem, as you could be even more affected if you let it go for too long.
One way to counter this problem is to increase your intake of fiber and water, as well as use stool softeners and enemas. It's wise to keep track of your bowel movements to make sure you go to the bathroom often enough.
While some people face constipation when they eat protein-rich foods, others have to deal with diarrhea. When you consume a large amount of dairy or processed foods, and there is little or no fiber intake, it can cause your stool to be watery.
Lactose intolerant people can have a big problem with all the cheese they must eat. Heart-healthy proteins are always the best option, such as fish, poultry, and red meat.
If you want to avoid diarrhea, you should limit your caffeine-laden drinks and drink plenty of water. Try to eat more baked foods instead of fried foods, and make sure you're getting plenty of fiber.
When you urinate, your body removes fluids and water, and it also removes excess nitrogen from your system. Since this is a vital amino acid that your body needs to survive, you will have to make up for the loss. By not having adequate nitrogen levels, you will feel dehydrated. Also, you may feel more thirsty than usual.
In 2002, researchers decided to check athletes to see how much protein intake would affect their hydration. The study had amazing results. The more protein a person ate, the more their hydration decreased. Although the impact was minimal, it was enough to cause concern.
Active people can quickly become dehydrated, so drinking water throughout the day is a must. Even if you don't have a low-carb eating plan, you still need water.
6. Kidney damage
To date, there have been no major studies that have shown a link between kidney damage and excessive protein consumption. However, if a person has a pre-existing kidney problem, then it is cause for concern.
These are derived from the excessive amounts of nitrogen in amino acids, which help form proteins. If your kidneys have any damage, then they will have to work even harder to get rid of all that extra nitrogen. In addition, protein metabolism also produces many wastes that the kidneys must also remove.
7. Increased risk of cancer
Researchers believe that eating some protein-rich foods, specifically red meat, is linked to an increased chance of getting cancer. A Harvard study found that eating red and processed meats increases a person's chance of developing prostate or breast cancer.
On the other hand, other sources report that eating more protein lowers the risk of developing cancer. Because there are hormones and carcinogens in meat, sometimes it may be better to avoid them. Since the studios are divided on this, it's something to pay attention to.
8. Heart disease
A study that was conducted in the UK in 2010 showed that people who ate a lot of high-protein foods that were loaded with trans-fat and saturated fat could be at risk.
Eating such a level of high-fat foods can put a person at risk for coronary heart disease. However, eating the right proteins, such as fish, nuts, and poultry, reduces the likelihood. The good news is that these are keto friendly options.
9. Loss of calcium
Consuming large amounts of protein can cause the body to lose calcium. Poor bone health leads to conditions like osteoporosis and other degenerative problems. While there is no conclusive research on this yet, it is worth mentioning.
How much protein do you need?
You are probably wondering what is the safest amount of protein you can consume each day. Many variables go into this equation, such as your gender, activity level, age, and general health. However, the best way to calculate this amount is from your body mass.
The general rule of thumb is that you should eat about 0.8 grams of protein for every pound. If you are an athlete or you exercise regularly, you can eat up to 1.2 or 1.4 grams of protein per kilo.
What kinds of protein-rich foods should you eat?
When choosing foods that are high in protein, you should select healthy options for your keto diet. Not only will it help you lose weight and maintain a healthy weight, it will also keep the negative effects to a minimum.
Eat foods such as:
· Wild fish (salmon)
· Whole grains
Avoid foods rich in protein like:
· Red meat
· Fried meat and vegetables
· High cholesterol foods
· Foods High in Saturated Fat
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