What does a high protein diet do?

Protein is an essential nutrient for health. It is ideal for various vital functions in the body, including repairing worn-out cells, enzymatic functions, hormones, and maintenance of the body tissues. High protein diets have more than 25% of calories from protein. They also have more than 1.6 grams of protein per kilo of body weight. Diets containing high amounts of protein have been around for a long time.

According to scientific research, protein is a macronutrient. It means that the body requires it in large quantities. It also does not mean that you purchase and consume a whole bucket of protein powder or large chunks of meat simultaneously. High protein intake in the body varies from person to person depending on many factors, including age, daily physical activity, and health. For most healthy people, high protein diets are generally not harmful. They help with weight loss since they make an individual feel fuller.

Benefits of a high protein diet to the body

High protein diets contribute when trying to lose weight for the following reasons.

It makes you feel satisfied after eating

High protein diets are usually associated with feelings of satiety; hence you will be less likely to overeat. The high satiety comes from the ability of proteins to lower the amount of ghrelin, a hormone that brings about the feeling of hunger. Besides that, it lowers food cravings, especially at night.

Promotes better sleep

Research shows that lack of sleep at times leads to individuals being overweight. High protein diets are however associated with better sleep thus helping in loss of weight. It is also thought that lack of protein reduces sleep length and quality.

Few consumptions of calories

High protein diets have lower energy density. Therefore, taking in food with high protein reduces the consumption of too many calories.

Promotes normal blood sugar

Research has proven that high protein diets contribute to better blood sugar control and improved insulin sensitivity. It, therefore, generally balances the blood sugar level in persons reducing the risk of hypertension.

Improves muscle mass and strength

High protein diets contribute to lean muscle mass and fat loss from the body.

Aging

Aging can affect muscle mass and bone health—this causes most older adults to be physically frail. There are also cases of increased falls and bone fractures among the elderly. However, high protein diets help improve muscle mass and bone health.

Promote healing

Proteins are the important building blocks of our tissues and organs. It helps the body repair itself in case of an injury. Eating more protein can thus speed up the recovery process after an injury.

Consequences  of high protein diets

A high protein diet has its fair share of benefits and drawbacks. Some of the major negative concerns associated with a high protein diet are as follows.

• They often lack dietary fiber: dietary fiber helps the colon tissue and reduces inflammation that could cause cancer. Therefore,  it causes constipation and other health issues.
• Some high protein diets are usually associated with heart diseases and cancer: Full-fat dairy, sausages, hot dogs, beef, and most red meat.
• Too much protein is usually unsafe for individuals with chronic illnesses: These individuals need to seek their doctors’ opinions before enjoying a high-protein meal. Excess protein is usually converted to glucose, which is used for energy. It might increase the blood sugar levels in diabetic people.
• Consumption of red meat and animal-based protein usually causes the reoccurrence of kidney stones in people with the condition. They also cause osteoporosis, heart disease, and compromised kidney function.
• Brain fog: carb is the main source of energy in the brain. It causes brain fog due to decrease carb intake. For this reason, it  reduces the amount of sugar your brain gets making it shrink. Lack of this nutrient affects your concentration level.
• It causes dehydration: studies have shown that dehydration is caused by the kidney, which removes excess protein and nitrogen waste from the body. It increases your thirst and affects your kidneys.

What are some foods that you can include in a high protein diet?

Foods that contain high protein include;

• Eggs have excellent sources of vitamins, minerals, healthy fats, and brain nutrients. One large egg has 6grams of protein.
• Almonds - Their protein content is approximately 15% calories and 6grams protein
• Oats – They are believed to be among the healthiest grains available. Their protein content includes 14% calories and 11 grams of protein in one cup of oats.
• Strained yogurt is a thick yogurt with a protein content of 69% calories and 170 grams of protein in a One- 6-ounce container of yogurt.
• Chicken breast- It is very popular due to its delicious taste. The protein content includes approximately 76% of calories and 53grams of protein in one chicken breast.

How much protein do you need?

You need to set your minimum or maximum protein target. Women should get 100grams of protein while men should get 120 grams. Men taller than 6 feet should eat more, just as the case for women taller than 5.6 feet. Physically active people should take more protein. If you have regular fasting, it is also important to eat high protein diets.

Protein is the building block of organs, tissues, muscles, and skin in the body. It is s necessary to know its components to understand what a high protein diet does. Proteins contain a chain of amino acids, making them an important component in every human body cell. It is important to note that one gram of protein has four calories. Calories are simply the amount of energy released when your body breaks down food. The more calories that food has, the more energy it can provide to your body.

Conclusion

It is unlikely that you will eat a high protein diet that will affect your health if you have no specific health issue or are physically active. However, it is important to discuss whether to incorporate foods rich in protein with your doctor if you have an underlying condition.