(that is, in fact, protein) diets today are incredibly popular among both athletes and those who want to get rid of a couple of extra pounds. And this does not seem surprising at all: protein foods are not only tasty, but also incredibly nutritious, so even after 2-3 hours after dinner you will not feel “hellish hunger”, as can happen after a rich meal.
But the question remains open here: is it possible to overdo it with protein? It turns out that it is very possible. Australia's Meegan Hefford died this summer due to complications from a high-protein diet and a rare genetic disorder, Perth Now reports.
In June 2017, Hafford was found unconscious in own apartment. When the girl was brought to the hospital, doctors diagnosed her with a urea cycle disorder, a rare genetic condition that interferes with the body's ability to break down protein and occurs in 1 in 8500 people. According to the attending physician, at the moment when Megan's situation became critical, she was just at the final stage of preparation for bodybuilding competitions, by increasing the amount of protein in the diet through the consumption of high-protein foods and protein shakes.
Protein is crucial in terms of building and maintaining, so people who are not only obsessed, but even just passionate about healthy lifestyles often rely on it in their daily menu. But the truth is that most of us already consume enough protein. , fish, nuts, milk and dairy products - all these things we eat every day, so protein deficiency is out of the question. At the same time, doctors note that more and more people today get too much protein.
In an interview with Business Insider, Lisa Sasson, a nutritionist at New York University, told Business Insider that there is a simple equation for how much protein to eat each day. “All you have to do is multiply your weight in kilograms by a factor of 0.8,” she explains. Thus, if you weigh 60 kilograms, then you should aim for 48 grams of protein per day and, accordingly, 336 grams of protein per week.
A two-egg scrambled egg for breakfast, chicken and cheese for lunch, and fish for dinner provide about 70 grams of protein, which means you're already overweight. Experts note that there is nothing wrong with slightly exceeding the optimal indicator or seriously exceeding it from time to time. However, if, for example, protein shakes become an addition to the protein menu, and they are consumed regularly, this can become a problem.
So, a recent study of 7,000 adults, the results of which were published in the Journal of Clinical Nutrition, showed that those participants who exceeded the protein norm had a greater tendency to overweight, in contrast to those who received a normal amount of protein or slightly less.
Proteins (they are also called proteins or peptides) are substances that, along with fats and carbohydrates, are the main components of human nutrition. Getting into the body with food, they have a huge impact on the work of many internal organs. Their deficiency is fraught with serious health problems. Therefore, it is impossible not to use them for too long.
Modern dietetics has adopted the ability of these macromolecular compounds to be digested instantly and saturate for a long time and began to use protein products for weight loss. They make extra pounds melt away by leaps and bounds and at the same time form a beautiful, embossed figure, as they activate growth. muscle mass when playing sports. They deserve close attention.
Action on the body
If you limit the intake of fats and carbohydrates in the diet, protein foods will quickly restore order in the body, which will eventually result in the loss of extra pounds. The mechanism of weight loss in this case has long been scientifically proven:
- there is an effective cleansing of the body from toxins, toxins and other harmful substances that prevent many organs from fully functioning;
- strengthening the heart and blood vessels by lowering blood sugar;
- normalization of insulin, which leads to intensive burning of glucose absorbed by the muscles;
- control of water balance in the body, removal of excess fluid, which is often the main cause of high weight;
- maintaining muscle tone, which leads to weight loss, since only fatty tissues are burned, and losses useful substances not happening;
- improving metabolism, which is necessary for weight loss;
- decreased appetite, dulling the feeling of hunger due to the long digestion of protein foods.
In addition to losing weight, as a bonus, protein products within the framework will have a positive effect on a variety of organs and body systems. Therefore, at the exit from such fasting, you will feel great.
If you want to know more exactly what will happen to your body, the information in this table will surely make you an adherent of protein nutrition.
A distinctive feature of proteins is that, once in the body, they are not deposited in the form of fats on the sides and are not converted into energy, like carbohydrates. All of them are used to restore organs and systems, decomposing into amino acids - another substance that is incredibly useful for humans. Therefore, it is so important to know what belongs to protein products for weight loss and what are their main sources.
Kinds
Protein products can be of animal or plant origin. Each species has its own advantages and disadvantages, which is why it is so important to eat them in a balanced way.
- Animals
Protein products of animal origin are fast-digesting, but they are quite high in fat, so not all of them are ideal for weight loss. If you choose meat, then chicken, turkey, rabbit meat are allowed as part of any diet, but pork and lamb are prohibited. If it is milk, it must be either fat-free or with a minimum percentage of fat.
- vegetable
Protein products of plant origin are absorbed by the body much more slowly and worse than animals. However, they are good for weight loss because they contain virtually no fat.
Approximate lists of protein products of these two groups will present you with the following table:
For health and well-being, both types of food should be consumed as part of the diet. Therefore, a list of protein products for weight loss with an indication of their protein content against the background of fats and carbohydrates is useful to you.
We will familiarize ourselves with these lists below, and you will learn more about the nuances of such diets by reading one of our articles: "" and "".
List
To make a list of products for weight loss, you need to consider the following factors:
- not only the protein content in them, but also its ratio with fats and carbohydrates: for example, there are much more proteins in pork fats;
- their calorie content: if you eat a piece of goose meat rich in protein, after that you will have to work out well in the gym in order to use the 319 Kcal that it contains.
Therefore, always focus on the table below if you plan to lose weight with protein products. It takes into account both of these factors.
Meat, offal, eggs
Fish and seafood
Milk and dairy products
As you can see, in addition to proteins, many foods contain too much fat or kilocalories, so they are not suitable for weight loss. If only carefully include them in the diet at the end of the hunger strike.
Therefore, nutritionists have compiled a more accurate table of protein products for weight loss that can be consumed without fear of gaining extra pounds.
Quite an impressive table, which included a lot of names. So a protein-based diet cannot be monotonous and boring. Well, those who want to achieve record results should splurge on foods in which the amount of protein just rolls over and which will definitely make you lose weight.
Top best
Nutritionists call the best protein foods for weight loss that you can eat in almost unlimited quantities during the diet.
- Eggs
Chicken eggs are the richest source of protein. For weight loss, you can eat 7 proteins and 4 yolks per day. There are diets based on 5 eggs for breakfast during the week.
- low-fat kefir
The main protein product in any weight loss system. The protein contained in it is easily digested with a minimum total calorie content. Improves digestion, rids the body of toxins. Overweight disappear fairly quickly. Protein content - 28 gr. All these beneficial features of this protein product formed the basis kefir diet(as an example, ).
- Cottage cheese
A protein product that is very fast digestible. For a long time provides a feeling of satiety, which has a positive effect on weight loss. Keeps nails, bones, teeth in good condition. Protein content - 20 gr.
- natural yogurt
For weight loss, only a natural protein product without dyes, sweeteners and other additives is suitable. Such yogurt will be stored for no more than 3 weeks.
- Milk
Compared to meat and fish, milk is this ranking higher, as it contains protein, which is absorbed by the body much better. At the same time, losing weight on milk alone will not work, since it does not have a very good effect on the work of the stomach. But for the preparation of protein dishes (the same cocktails) with a minimum fat content, this product will be ideal.
- Meat
First, it's chicken breast. 200 grams of meat contains about 40 grams of protein, 2 grams of fat, 200 kcal. An essential protein product for weight loss. Second, it's beef. The ratio of the main substances is about the same, but there is a little more fat. It is an alternative to white meat chicken for a variety of diet in the process of losing weight.
- Fish
The best protein product is salmon fillet. Contains fats, but much more proteins, as well as omega 3 acids. For weight loss, twice a week is to treat yourself to such a tasty morsel.
- Legumes
These are vegetable protein products that are able to maintain normal muscle mass even in the process. fast weight loss. In addition, they give a long and pleasant feeling of fullness, so hunger does not threaten you.
- Protein Powder / Shake
Always keep this top protein food for weight loss in front of your eyes when making a menu. After all, it is these products that should be included in the recipes, thanks to which any diet will seem like a holiday, not a test.
Dish recipes
We invite you to try cooking various dishes from protein products: there are recipes for soups, salads and second. With such a variety, this weight loss system can hardly be called a hunger strike.
First meal
Do you think that making soups exclusively from protein products is impossible? Indeed, traditional first courses are a combination of protein (broths from meat, fish) and carbohydrates (various vegetables, cereals, pasta, noodles). But nutritionists do not get tired of repeating that liquid foods improve weight loss results, so it should not be excluded from diets. So we are learning to cook first courses from protein products.
- spinach soup
Remove skin from turkey breast or drumstick. Boil, remove from the broth, let cool. Finely chop the spinach package (the frozen product will not spoil the dish), cook in the broth for 10 minutes. Separate the meat from the bones, finely chop, return to the broth. Cook spinach and turkey together for another 10 minutes. Cool the soup, turn it into a puree with a blender, adding 50 ml of skimmed milk, spices, 2 cloves of garlic. There is hot.
- Salmon with milk
Pour boiling water over 4 medium-sized tomatoes, peel, finely chop. Peel and chop a large onion. 1 PC. grate carrots. Fry with onions, adding tomatoes to them at the end. Transfer to a saucepan with a liter cold water, boil. Cook over low heat for 10 minutes. 450 g salmon fillet cut into cubes, put in the broth. After 5 minutes, add 500 ml of skimmed milk. After boiling, add spices. Insist 20 minutes.
- Soup with meatballs
Prepare chicken broth. Make minced meat chicken breast, make meatballs out of it. Drop them into the boiling broth. Add after boiling 50 grams of chopped bell pepper, the same amount of green beans, greens. Cook for 20 minutes. Serve hot.
Main dishes
Second courses of protein products are the basis of the diet. Recipes include only low-calorie ingredients - especially for weight loss.
- Chicken in kefir
Cut 100 gr selected, fresh chicken fillet, mix with salt, pepper, chopped herbs. Add 50 ml fat-free kefir, 50 ml filtered cold water. Put in the refrigerator for 3 hours. Put in a hot pan, simmer for 10 minutes on each side.
- Scrambled eggs
Crack 5 eggs into a plastic container. Whisk. Put in the microwave for 2 minutes. It turns out healthy and incredibly tasty scrambled eggs. If you want to diversify the menu for weight loss, you can add chopped chicken breast and greens.
- Baked fish
Sprinkle salmon fillet with lemon juice dried herbs and spices, bake in the oven on foil until tender.
Snacks
Salads from protein products are indispensable for any weight loss system. They are nutritious, healthy, contribute to the diversity of the menu. They allow you to cook a quick dinner for yourself and at the same time not gain extra pounds.
- Protein salad
Boil 3 soft-boiled eggs, chop chicken breast (150 gr), chop 50 gr of squid. Mix everything thoroughly.
- Asparagus salad with chicken
Boil 3-4 inflorescences in one container with 100 g of chopped asparagus and 300 g of chicken breast. Grind 2 medium-sized fresh cucumbers and 60 g of celery root. Mix everything thoroughly. Add 2 tablespoons canned green peas. Add chopped boiled and already chilled products. Season with 4 tablespoons of apple cider vinegar.
When choosing recipes for your protein menu, carefully look at what products are listed in them. Sometimes allowed olive oil or low-fat lamb, but these should be exceptions to the rules, indulgences so that the diet does not seem completely debilitating.
But pure fats and carbohydrates are strictly prohibited. So there should not be anything starchy, sweet and fried in such a diet.
To lose weight with protein foods, you need to know how to use them correctly. Several useful tips will allow you to reduce your weight by an impressive figure.
- Meat protein products are best consumed in boiled form. For a variety of diet, stewing, baking and steaming are allowed.
- During the diet, in addition to protein foods, the body must receive fiber in order to burn excess fat as quickly as possible and ensure the proper functioning of the organs. Therefore, be sure to eat greens, fruits and vegetables, dairy products, cereals, whole grain bread.
- Many people ask what protein foods you can eat at night: an hour before bedtime, you are allowed to drink a glass of fat-free kefir or natural yogurt. Everything else is prohibited.
- Sweet dairy products (yogurts, curds with fillers), mayonnaise, sauces and other protein substitutes are harmful to health and do not contribute to weight loss.
- At one meal, the body is able to absorb only 30 grams of protein, no matter how many eggs, for example, you ate. The daily norm for men is about 2 grams of protein per 1 kilogram of body weight, for women - only 1 gram.
- To improve the digestibility of proteins by the body, you can put into practice the principles of fractional nutrition. According to them, food is taken up to 6 times a day in small portions.
- Dinner must be no later than 19.00.
- If you go in for sports during weight loss on protein products, you will not only reduce your waist, but make your ass more elastic and your chest tightened, since protein is excellent. construction material for muscle tissue with sufficient physical exertion.
As for each specific protein product that can contribute to weight loss, the features of their use as part of the diet are conveniently collected in the following table:
Now you know what protein foods include, and what foods are needed for quick, and most importantly, healthy weight loss.
It is important to remember that such diets are still a serious shake-up for the body. Therefore, firstly, they must continue or , but no more than that. Secondly, it is recommended to turn to such a figure correction system no more than once every six months, and even less often in case of health problems.
Protein is essential for health for many reasons: people who are trying to lose weight usually follow a low-carb, high-protein diet.
Protein helps you feel full and satisfied after eating and provides fuel for your workouts. But can protein be bad if you eat too much of it?
The amount of protein that's right for you depends on many factors, including age, gender, weight, activity level, and goals you set for yourself.
The Institute of Medicine recommends 46 grams of protein per day for the average adult woman and 56 grams per day for the average adult male. Athletes, the elderly, people recovering from injury or illness, and pregnant or lactating women need about 25% more protein.
Signs that you are eating too much protein:
Weight gain
If you increase your protein intake without reducing other foods in your diet, you will have a protein and calorie surplus. And if at the same time you lead a sedentary lifestyle, you will put on weight.
Dehydration
Excess protein is excreted from the body by the kidneys. Nitrogen is a by-product of protein metabolism. The kidneys use water to flush out nitrogen, which creates a dehydrating effect. When you reduce carbohydrates, the body also retains less fluid.
Digestive problems
Nausea, indigestion, diverticulitis or constipation? When you eat meat, fish, chicken, cheese, and other high-protein dairy products and don't eat enough fiber, your kidneys use the excess water to rid your body of nitrogen, and you can become constipated.
Too much protein also puts a strain on digestive enzymes, which can lead to digestive problems.
Bad breath and headaches
On a low-carb, high-protein, high-fat diet, your body can enter a state of ketosis. In ketosis, your body burns fat rather than carbohydrates. Bad breath and headaches are a side effect of ketosis.
Getting enough protein is an important factor for health. For this reason, its recommended daily rate is 50 grams per day.
However, some researchers believe that many people should consume much more than this amount. High doses of protein will help you lose weight, increase muscle mass, improve health, and more.
Here are 14 simple ways eat more protein.
Start with protein
When eating, start with a protein source, it is especially important to eat it before the starches. It will improve the production of YY peptide, a gut hormone that induces satiety. In addition to this, a large amount of protein reduces the level of the hunger hormone, ghrelin, and accelerates the metabolism after meals and during sleep.
Eating protein helps maintain blood sugar and insulin levels, preventing them from rising after meals. In a small study, people with type 2 diabetes ate the same meals on different days. Blood sugar and insulin rose significantly less if they consumed protein and vegetables before high carbohydrate foods than if they did the opposite.
Outcome: Eating protein at the beginning of a meal can help you feel full. It also keeps sugar and insulin levels from rising too high.
Snack on cheese
Snacks are good way get extra protein for your diet as long as you choose the right options. Many popular snacks contain almost no protein. These include chips, pretzels and crackers. 
For example, 28 grams of chips contain 137 calories and only 2 grams of protein. In contrast, the same amount of cheddar cheese contains 7 grams of protein, while it has twenty fewer calories and four times the amount of calcium. In addition to this, cheese does not particularly raise cholesterol levels even in those people who suffer from it.
Outcome: Cheese is very good for health. Choose cheese for snacking as it is rich in protein and calcium and improves health.
Replace porridge with eggs
Many breakfast foods are low in protein. This includes toast, buns and cereals. Although oatmeal contains more protein than other cereals, it still only delivers 6 grams in one standard serving. On the other hand, three large eggs will provide 19 grams of high quality protein as well as important nutrients like selenium and choline. 
What's more, research has shown that eating eggs for breakfast reduces appetite and keeps you full for hours, so you end up eating fewer calories per day.
Eating whole eggs can change the size and shape of your bad cholesterol, thereby reducing your risk of heart disease.
Outcome: Replacing porridge with eggs will help you eat more protein, as well as give you satiety and make you eat fewer calories.
Sprinkle your food with chopped almonds
Almonds are incredibly healthy. It is rich in magnesium, fiber, and heart-healthy monounsaturated fats, while there are very few easily digestible carbohydrates in it. Almonds contain 6 grams of protein per 28-gram serving, making them the best source of any nut. 
Although a serving of almonds contains about 167 calories, studies have shown that the body only absorbs 129 of them because some of the fat is not digested. So sprinkle a couple of tablespoons of chopped almonds over your yogurt, cream cheese, salad, or oatmeal to increase the amount of protein and add flavor and crunch.
Outcome: Almonds are rich in many nutrients and can increase the protein content of meals and snacks.
Choose Greek Yogurt
Greek yogurt is a versatile, protein-rich food. A 240-gram serving contains up to 20 grams of protein, depending on the brand. This is about twice as much as regular yogurt. Greek yogurt is made by removing whey and other liquids to create a richer and creamier yogurt.
Studies have shown that Greek yogurt increases the production of the gut hormone GLP-1 and YY peptide, which reduces hunger and makes a person feel full. In addition, it contains conjugated linoleic acid, which, according to some studies, promotes weight loss. 
Greek yogurt has a pungent flavor that pairs well with berries or chopped fruit. It can be used as a base for sour cream sauces and other recipes.
Outcome: Greek yogurt contains twice the protein of regular yogurt and can be eaten along with other foods.
Add Protein-Rich Foods to Your Salad
Salads are filled with vegetables that provide vitamins, minerals and antioxidants. They, in turn, help protect against disease. However, they contain only a few grams of protein, so it will most likely not be even a couple of hours after their consumption, when hunger reappears.
To add protein to a salad, you can put something from the list below on top. A 100-gram serving of such a dish will give you the following amount of protein:
- Chicken or turkey breast: 30 grams;
- Tuna: 26 grams;
- Salmon: 25 grams;
- Cheese: 22 grams
If you're looking for a good plant-based option, you might want to check out mutton chickpeas, which provide 15 grams of protein in a 165-gram serving.
Outcome: Top your salad with poultry, cheese, fish, or legumes for protein to help keep you feeling full longer.
Grab a protein shake for breakfast
A shake or smoothie can be a great breakfast, depending on the ingredients. Many smoothies contain fruits, vegetables, or juice, and there is very little protein. 
Protein powder will help create a shake rich in this nutrient. In the store you can find several types, which can be based on whey, soy, eggs and peas.
Whey protein powder has been the most studied and seems to outperform others in terms of satiety. One serving (28 grams) of whey powder will provide about 20 grams of protein.
Classic protein shake recipe for breakfast
To increase your protein intake even more, use a protein powder or add peanut butter, almond butter, flaxseeds, or chia.
Whey Powder Shake:
- 225 grams of unsweetened almond milk;
- 1 scoop of whey powder;
- A cup of fresh berries;
- Stevia or other healthier sweetener, if needed
- Half a cup of crushed ice.
Mix all the ingredients in a blender until they form a homogeneous mass.
Outcome: A protein shake for breakfast will help you start your day right. Serum may be the best option.
Add protein-rich foods to every meal
When it comes to protein, it's important not only to eat enough of it every day, but to get enough at every meal. Several scientists have advised to consume a minimum of 20-30 grams of protein with each meal.
Studies have shown that this amount improves satiety and preserves muscle mass better than a small amount eaten throughout the day.
Choose from a list of delicious protein foods to make sure you're getting enough protein with every meal.
Outcome: Include protein-rich foods in your meals to get everything you need to keep you full and maintain muscle mass.
Choose larger lean cuts of meat
Choosing leaner cuts of meat and slightly increasing the portion size can significantly increase the protein content of the food. Moreover, your dish may even turn out to be less high-calorie. 
For example, compare these two stakes:
- Ribeye steaks (fatty): 18 grams of protein and 274 calories per 100 grams;
- Beef steak (lean): 24 grams of protein and 225 calories per 112 grams.
Outcome: Choose lean, lean cuts of meat and increase your servings a bit to boost your protein content.
Pair Peanut Butter and Fruit
Fruits are rich in antioxidants, nutrients and fiber. However, they are very low in protein. Peanut butter is delicious product rich in protein, has a creamy texture and is an excellent addition to fruits like apples and peaches.
Just two tablespoons of peanut butter spread over sliced fruit will add 8 grams of protein. What's more, scientists suggest that peanut butter may reduce appetite and blood sugar while improving heart health.
Outcome: Add peanut butter to fruits to boost your protein intake. It will also reduce appetite, improve heart health and lower sugar levels.
Eat lean jerky
Lean jerky is a convenient way to get more protein in your diet. However, it is necessary to choose useful options. Many cured meats contain sugar, preservatives, and a variety of other dubious ingredients. It is also often made from low quality meat. 
Some jerky and "snack sticks" are made from cows, bison, and other grass-fed herbivores. Choosing dried meat made from such animals, a person receives a product good quality with lots of healthy omega-3 fats.
Lean jerky or snack sticks contain about 7 grams of protein per 28-gram serving. They can often keep for months without refrigeration, making them great for travel.
Outcome: Lean jerky and snack sticks are a great source of protein. Choose high-quality options made from grass-fed animals.
Include cottage cheese in your diet
Curd cheese is a tasty product that is also rich in protein. One serving (225 grams) contains about 25 grams of protein and 220 calories. A 2015 study found that cottage cheese gives the same feeling of fullness as eggs.
What's more, the fatty kind is a great source of healthy cholesterol and can help you lose weight and lead to improvements in body composition. 
One study was done on women who ate a lot of protein and dairy products while exercising and trying to get fewer calories. They lost more abdominal fat and gained more muscle mass than women with an average protein and dairy intake.
Cream cheese is delicious on its own. You can try it with nuts or seeds, cinnamon, stevia, or another sweetener for a quick breakfast. In addition, a small amount of cottage cheese is a great snack.
Outcome: Curd cheese is a versatile, protein-rich food that will keep you full and improve body composition.
Eat edamame beans
Edamame (soybeans) is the name given to stewed beans in their unripe form. Soybeans contain more protein than other legumes and are popular among vegetarians and vegans.
One cup of edamame contains 17 grams of protein and about 180 calories. Edamame is rich in antioxidants known as kaempferol. Studies in mice suggest that it lowers blood sugar and aids in weight loss. 
Edamame can be purchased fresh or frozen and makes a great snack. It can also be added when cooking in the stir-fry technique.
Outcome: Edamame is a great source of plant-based protein, and it can help your health.
Eat canned fish
Canned fish is a great way to boost your protein intake. It does not require a refrigerator, so it is great for travel. It can be enjoyed as a snack or part of a meal.
Fatty fish like salmon, sardine, herring, and mackerel are a great source of omega-3 fatty acids, which fight inflammation and improve heart health.
One hundred grams of canned fish contains approximately 20-25 grams of protein and about 150-200 calories. An idea for serving canned fish - you can pair it with healthy mayonnaise, cover a salad with it, or eat it straight from the can. 
Outcome: canned fish is a convenient source of high-quality protein and healthy omega-3 fatty acids.
What is worth thinking about?
Getting enough protein is very important. A high protein intake can aid in weight loss and muscle gain while improving body composition and metabolic health. Luckily, this is very easy to do with the tips above.
Protein is the basis of life. All our muscles are made up of it, or rather of amino acids. They form long chains, which form a substance called "protein". AT human body protein is heavily consumed. Cells tend to age and break down. Therefore, every day you need to get it with food. And then everything is simple. Digestive system breaks it down into amino acids, which are assembled into a new protein molecule. Bodybuilders practice increasing their protein intake. This is important for building muscle mass. Today we’ll talk about what happens if there is a lot of protein.
The opinion of official medicine
Without protein, life is impossible, this is an indisputable fact. Even a slight protein deficiency is dangerous to health. This is especially true for expectant and nursing mothers, as well as people whose lifestyle is associated with increased physical and mental stress. Doctors do not argue with this, because they have repeatedly witnessed how protein deficiency leads to the development of dangerous diseases. But what happens if there is a lot of protein is another, but no less important question.
Side effects
Attention to this topic is due to the fact that today more and more people are interested in losing weight and sports. A protein diet is of great help in this. And every day more and more people begin to consume more proteins. Of course, they should know what threatens such a change in nutrition.
In fact, there is no consensus on what will happen if there is a lot of protein. Studies to date suggest that for a person with diseased kidneys, the abuse of protein can lead to a deterioration in their work. But the kidneys of a healthy person will not notice any difference in their daily work. What kind side effects assumed:
- If there is too much protein in the diet, then the weight will begin to increase. Why do athletes lose weight on a protein diet? Because they simultaneously reduce the intake of carbohydrates and fats. If you leave the diet unchanged and start eating more meat, fish and eggs, then you will only notice an increase in weight.
- There were problems with the kidneys. These organs are already overloaded with daily routine work. And if they already suffer from chronic insufficiency and, in addition, they have to remove a large amount of protein metabolites, then this affects them far from the best way.
- The body is dehydrated. The more protein you consume, the more your body releases urea nitrogen. This leads to the fact that you need a lot of water to remove this substance.
- Lack of calcium in the body. It is believed that protein leaches calcium from bones.
Once again, we emphasize that evidence-based studies have not been conducted. That is, no one can say for sure what will happen if there is a lot of protein. Depending on how much, and also based on your lifestyle and physical activity.
Deficiency, norm and excess
Let's explore these concepts. Protein intake is calculated based on age and weight. An adult requires 1.3 g of protein per 1 kg of body weight per day. During physical work, during pregnancy, this amount increases to 1.5 g. Men should consume 100-132 g of protein per day, and women - 82-92 g.
If you sign up for a gym and decide to start intense training, then the rate of protein intake increases. The exact figure is calculated by your individual trainer, based on the needs of the body and sports loads. On average, it is 2.5-3 g of protein per kilogram. As you can see, there is no single rule. Therefore, if you want to resort to a protein diet or drink a course of a protein shake, you need to consult your doctor. You need to go to him with a food diary, where the diet for several weeks will be planned according to grams, as well as weight and height indicators.
Norm for an athlete
Those figures that we have given are considered optimal for the average person. A visit to the gym does not involve critical loads, and a dosage of 2 g per kilogram of body weight is considered the minimum. Athletes who spend long hours in the gym consume significantly more protein. At the same time, one cannot call them sick people.
Is it bad to eat a lot of protein? Until now, there are disputes about this. Excess protein intake is considered harmful, but there is no evidence for this. Doctors have toxicity standards that allow you to assess how much of a substance will harm your health. There are no such figures for protein. That is, the consumption of a large amount of protein or amino acids does not lead to metabolic disorders or diseases.
What about the dietitian's statement?
Yes, they keep saying that excess protein in the body is at least not beneficial. And the most interesting thing is that they are right in this. But it's not just about the athletes. This applies to the average man in the street, who leads a sedentary lifestyle. At the same time, he receives protein from fatty, meat dishes or dairy products, whole milk or cottage cheese. Therefore, along with healthy protein, it gets a lot of cholesterol and a lot of excess calories.
Here it is worth making a remark that any protein, even the most correct and free of fat, is still a source of calories. That is, if you lead a passive lifestyle or train at a moderate intensity, then there is no reason to greatly increase the protein dosage. Otherwise, extra calories will turn into subcutaneous fat.
Products - sources of protein
It is not at all necessary to buy expensive cocktails to provide the body with necessary quantity protein. It is enough to know which products contain it in sufficient quantities.
Vegetarians need protein too
If a person deliberately refuses meat, this does not mean at all that his body begins to work differently. All organs and systems continue to need a sufficient amount of protein. Therefore, you need to choose products that will become useful sources and at the same time be compatible with the chosen lifestyle:
Why a bodybuilder needs a lot of protein
As a result of exhausting exercises performed many times in a row, the body consumes a huge amount of protein. Therefore, losses must be compensated. Moreover, protein must be supplied in excess, because it is necessary for muscle growth. This growth comes down to building new protein structures inside the muscle cells.
By consuming a lot of protein, it is easy to lose weight. There are a number of reasons for this. Protein is digested with great difficulty. Therefore, it requires a huge amount of energy, that is, the calories received do not cover the costs.
Instead of a conclusion
This is one of the very first questions asked of sports coaches and nutritionists. As we have already said, the assimilation of protein is accompanied by the formation of ammonia. In the liver, it is transformed into a more or less safe compound, which is excreted by the kidneys. When a large amount of protein is consumed, the kidneys are obliged to rid the body of excess amounts of metabolic products. It is logical to assume that the load will increase. But studies show that if the organs are healthy, then this does not affect their work in any way.
