High protein diet, what effects does it give us?
Although all macro nutrients are important, the protein is probably the macro nutrient protrudes above the other two (fats and carbohydrates).
Among the features that gives us a diet rich in this macro nutrient we can include:
- Its ability to reduce hunger,
- increase our energy expenditure at rest, or
- maintenance of muscle mass and even lose more body fat.
With this letter, it is normal that the protein is present in nutrition, or even some diets like the “boom” Atkins did shake the foundations of what was known dietitian. For those not familiar with such a diet it has a ketogenic foundation where carbohydrates are eliminated and consumption of protein and fat is increased, becoming a ” high protein” diet.
Obviously, reduce carbs to zero will never be healthy, since some foods like vegetables, fruits or vegetables are essential to any diet (with this, I do not say that low carb dieting is harmful even less).
What effect gives us a high protein diet?
Greater adherence to the diet
By increasing the intake of high protein foods we increase the likelihood of success in the diet. Introducing foods like eggs, yogurts, cheeses, meats, fish make the diet more varied and decreases the perception of “closed diet” that many people into thinking that foods like eggs or cheeses should be avoided firing cholesterol. In addition, protein lowers levels of ghrelin, a hormone that increases appetite, so to increase consumption of this macro nutrient, reduce our caloric intake involuntarily, getting lose fat more easily.
Best Blood Pressure
Some studies have shown an inverse relationship between protein intake and blood pressure, suggesting that consumption can prevent hypertension.
Improve cholesterol levels
Increase protein / carbohydrate helps improve dyslipidemia and improve the lipid profile ratio. In addition, some studies (M Lacroix et al., 2004) show that after several months consuming a high protein diet levels of total cholesterol, LDL cholesterol and triglycerides down.
Moreover, a recent meta – analysis: Long-term effects of low-fat diets low or high in Either protein on cardiovascular and metabolic risk factors: a systematic review and meta-analysis. Schwingshackl L1, G. Hoffmann J. Nutr 2013 Apr. 15; 12: 48 shows that high protein diets have no significant effects on total cholesterol, LDL, HDL, triglycerides and other biochemical parameters, concluding that such diets have no effect or beneficial or detrimental effects on specific markers of obesity, cardiovascular disease.
It may also be of interest the results of a study conducted by: VA Aparicio et al. “Strength training reduces metabolic acidosis and consequent liver and renal hypertrophy consumption of a high protein diet in rats”, whereby strength training significantly reduced levels of cholesterol and plasma triglycerides effect was greater in the group HP diet (high in protein):
By increasing the amount of protein, it has been seen as lowers blood glucose by increasing the amount of insulin released. Some proteins, such as certain types of WHEY been shown to improve glucose uptake by muscle, reducing insulin resistance. As a result, we will reduce the likelihood of diabetes.
The need for protein varies depending on the activity and age we, in this way more people who need protein are people who do strength training.
Protein requirements for the general population
Current protein recommendations Reference Daily Intakes (RDI) for the general population are around 0.8 grams of protein per kilogram of body weight per day, provided they are proteins of high biological value. However some studies and meta-analysis (most scientific evidence exists) show that that amount is below what your body needs, both “young” elderly population.
Protein requirements for athletes
Individuals who develop regular exercise require more protein intake than those who are sedentary; thus, for who exercise actively recommended between 1.2 and 1.6 g / day per kg body weight in women and 1.3 to 1.8 g / day per kg of weight in men. In athletes carrying a hypo caloric diet, it is recommended 1.8 to 2.4 g / day per kg of body weight, to avoid loss of muscle mass.
The benefits of increased protein intake do not suppose you have “free buffet” for consumption. Although it is proven that there is no renal risk in normal subjects and in patients with varying degrees of chronic disease in which protein diets help accelerate renal impairment has not been seen clear benefits by making diets above 2.5g / kg body. Indeed, protein intakes 3-4 times higher than recommended as “safe” approaches the maximum tolerable and therefore can not be assumed as risk free.
We can see how increasing your intake of protein above general recommendation of 0.8g / Kg body, has positive effects not only in terms of body composition
Stigmatize 1,3-2g consumption of protein per kg body has no meaning in healthy people, in fact, in many cases these diets can lead to loss of muscle mass, as reflected in some assays such as Pasiakos and colleagues, where intakes 0,8-1,6g protein / Kg body were insufficient to prevent muscle mass. The other way, do Intakes 3.5-4.5G protein / Kg no benefit to be obtained with diets close to 2.5g per body kg.