Is a high protein diet really healthy? The answer is surprising
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However, how much protein is actually needed by the body? Can only eating protein really help us become thinner?
In the early 20th century, an Arctic explorer, Vilhjalmur Stefansson, only ate meat for five years. This means that the diet consists of only 80% protein and 20% fat. About 20 years later, he also did the same as part of an experiment conducted by Bellevue Hospital in New York.
Stefansson wants to prove that humans can survive only by eating meat. In fact, at least to Stefansson, he became sick quickly if he only ate lean meat.
He experienced what he called "protein poisoning". The symptoms of the disease decrease every time he reduces the amount of protein eaten and increases fat intake.
Supplement products suggest drinking milk protein after exercise, to replace the decomposed muscle tissue.
When returning to daily life, the explorer decided to consume 'normal' American food, with high protein levels, low carbohydrates, but high in fat. He remained healthy until he died at the age of 83.
What Stefansson is doing is one of the few studies related to how proteins that are consumed in excess can adversely affect the body.
Although the rate of obesity has continued to surge in the past two decades, it must be admitted that people today are increasingly careful about what they eat. Lately, many have replaced ordinary bread with whole wheat bread, and milk that they drink with low-fat milk
.
Obviously, the majority of us begin to believe that we must consume as much protein as possible for health.
Even so, several researchers say that foods that are 'too rich' are actually just a waste of money.
Protein is indeed needed by the body to make it grow and replace damaged cells. Protein-rich foods such as milk, meat, eggs, fish and nuts will be broken down by the body into amino acids and absorbed by the body. The rest will be removed with urine.
Adults who are not so active are advised to eat around 0.75gr of protein per day for every 1kg of body weight. So, on average, men need to eat 55 grams of protein and 45 grams of protein every day. It's only about two grains of meat, fish, tofu, or beans.
If the body does not get enough protein, then the person's hair will fall out, his skin will be dull and his weight and muscle mass will decrease. However, side effects like this are very rare, and usually, only occur in people who have diseases such as bulimia or anorexia.
Forming muscles
Proteins are often referred to as muscle building agents. This is true. Weight training will make the protein in the muscle break down. Protein is needed to rebuild the muscle to become stronger.
Nutritionists say if a protein is not consumed after exercise, the muscles will continue to break down and stronger new muscle formation will not occur. Therefore, protein supplements are also sold for those who want to build muscle.
And consumers also believe in that hypothesis. 27% of Britons consume supplements such as milk and protein snacks. Even so, it turns out that around 63% of people are hesitant about whether taking supplements really shapes their muscles.
Indeed, the results of research related to the effect of supplements on muscle growth have turned out to be diverse. An analysis conducted in 2014 showed that protein supplements did not affect muscle formation in the early weeks of exercise.
However, when the workload is getting heavier, supplements will trigger muscle growth. This also must be combined with carbohydrates.
How about athletes and gym addicts? They actually don't need to take additional supplements, because their protein needs have been met by daily food, said University of Stirling sports professor Kevin Tipton.
"There is no element in the supplement, which cannot be found in everyday food. The protein snack is actually just chocolate with a little more protein."
The majority of nutritionists and sports agree with Tipton, that protein is best consumed through food, not supplements. However, there are certainly exceptions, for example, "athletes who have difficulty reaching the target of protein intake," said Liverpool Human Rights Professor John Moores University, Graeme Close.
.Obviously, the majority of us begin to believe that we must consume as much protein as possible for health.
Even so, several researchers say that foods that are 'too rich' are actually just a waste of money.
Protein is indeed needed by the body to make it grow and replace damaged cells. Protein-rich foods such as milk, meat, eggs, fish and nuts will be broken down by the body into amino acids and absorbed by the body. The rest will be removed with urine.
Adults who are not so active are advised to eat around 0.75gr of protein per day for every 1kg of body weight. So, on average, men need to eat 55 grams of protein and 45 grams of protein every day. It's only about two grains of meat, fish, tofu, or beans.
If the body does not get enough protein, then the person's hair will fall out, his skin will be dull and his weight and muscle mass will decrease. However, side effects like this are very rare, and usually, only occur in people who have diseases such as bulimia or anorexia.
Forming muscles
Proteins are often referred to as muscle building agents. This is true. Weight training will make the protein in the muscle break down. Protein is needed to rebuild the muscle to become stronger.
Nutritionists say if a protein is not consumed after exercise, the muscles will continue to break down and stronger new muscle formation will not occur. Therefore, protein supplements are also sold for those who want to build muscle.
And consumers also believe in that hypothesis. 27% of Britons consume supplements such as milk and protein snacks. Even so, it turns out that around 63% of people are hesitant about whether taking supplements really shapes their muscles.
Indeed, the results of research related to the effect of supplements on muscle growth have turned out to be diverse. An analysis conducted in 2014 showed that protein supplements did not affect muscle formation in the early weeks of exercise.
However, when the workload is getting heavier, supplements will trigger muscle growth. This also must be combined with carbohydrates.
How about athletes and gym addicts? They actually don't need to take additional supplements, because their protein needs have been met by daily food, said University of Stirling sports professor Kevin Tipton.
"There is no element in the supplement, which cannot be found in everyday food. The protein snack is actually just chocolate with a little more protein."
The majority of nutritionists and sports agree with Tipton, that protein is best consumed through food, not supplements. However, there are certainly exceptions, for example, "athletes who have difficulty reaching the target of protein intake," said Liverpool Human Rights Professor John Moores University, Graeme Close.
Also, seniors need additional protein. Because when we age, we need more protein to maintain muscle mass. In fact, at these ages, our appetite is getting lower.
The University of Newcastle sports professor is even working with a food company to make protein snacks for parents. "Because in old age, we become less active so that the muscle mass will slowly disappear."
Lose weight
Protein has long been associated with weight loss. Eating foods high in protein and low in carbohydrates, for example with the Paleo and Atkins diet, will make people feel full longer.
University of Aberdeen nutrition expert Alex Johnstone said there was indeed evidence that protein would prolong satiety. So, if you really intend to lose weight, then try to eat high protein foods at breakfast. For example by placing beans on bread.
Johnstone advises those who are overweight to eat foods high in protein with moderate carbohydrate levels. The composition is about 30% protein, 40% carbohydrate and 30% fat. While the normal diet contains 15% protein, 55% carbohydrates, and 35% fat.
But, obviously, just increasing your protein intake won't make you thin. You also have to choose meat that is less fat, for example, chicken and fish.
But on the other hand, studies also show that eating too much animal protein, especially red meat will also increase the chances of developing cancer and heart disease.
However, the risk posed by consuming too much protein is not large. The risk is only in the bag, which will be depleted. Not only that, besides making a thin wallet, "too much protein will only be wasted in the toilet", concluded Johnstone.
Tags: high protein diet menu, high protein diet meal plan, high protein diet side effects, high protein diet plan for weight loss, disadvantages of high protein diet, high protein diet side effects kidneys, high protein low-fat diet, protein diet for weight loss
The University of Newcastle sports professor is even working with a food company to make protein snacks for parents. "Because in old age, we become less active so that the muscle mass will slowly disappear."
Lose weight
Protein has long been associated with weight loss. Eating foods high in protein and low in carbohydrates, for example with the Paleo and Atkins diet, will make people feel full longer.
University of Aberdeen nutrition expert Alex Johnstone said there was indeed evidence that protein would prolong satiety. So, if you really intend to lose weight, then try to eat high protein foods at breakfast. For example by placing beans on bread.
Johnstone advises those who are overweight to eat foods high in protein with moderate carbohydrate levels. The composition is about 30% protein, 40% carbohydrate and 30% fat. While the normal diet contains 15% protein, 55% carbohydrates, and 35% fat.
But, obviously, just increasing your protein intake won't make you thin. You also have to choose meat that is less fat, for example, chicken and fish.
But on the other hand, studies also show that eating too much animal protein, especially red meat will also increase the chances of developing cancer and heart disease.
However, the risk posed by consuming too much protein is not large. The risk is only in the bag, which will be depleted. Not only that, besides making a thin wallet, "too much protein will only be wasted in the toilet", concluded Johnstone.
Tags: high protein diet menu, high protein diet meal plan, high protein diet side effects, high protein diet plan for weight loss, disadvantages of high protein diet, high protein diet side effects kidneys, high protein low-fat diet, protein diet for weight loss
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