High Protein Diets -- Are You Losing More Than Weight?

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High Protein Diets -- Are You Losing More Than Weight?

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High-Protein Diets--Are You Losing More Than Weight

by Monique N. Gilbert

 

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This article was provided by:

Monique N. Gilbert

E-mail: monique

www.geocities.com/virtuesofsoy

 

Note: The information on this website is presented

for educational purposes only.

It is not a substitute for the advice of a qualified

professional.

 

Protein is a vital nutrient, essential to your health.

In its purest form, protein consists of chains of

amino acids. There are 22 amino acids that combine to

form different proteins, and 8 of these must come from

the foods we eat. Our body uses these amino acids to

create muscles, blood, skin, hair, nails and internal

organs. Proteins help replace and form new tissue,

transports oxygen and nutrients in our blood and

cells, regulates the balance of water and acids, and

is needed to make antibodies. However, too much of a

good thing may not be so good for you. Many people are

putting their health at risk by eating to much

protein. Excessive protein consumption, particularly

animal protein, can result in heart disease, stroke,

osteoporosis, and kidney stones. As important as

protein is for our body, there are many misconceptions

about how much we really need in our diet, and the

best way to obtain it.

 

The average American eats about twice as much protein

than what is actually required. Some people, in the

pursuit of thinness, are going on high-protein diets

and are eating up to four times the amount of protein

that their body needs. Protein deficiency is certainly

not a problem in America. So exactly how much protein

does your body really need? Much less than you think.

According to the American Heart Association and the

National Institutes of Health, as little as 50-60

grams of protein is enough for most adults. This

breaks down to about 10-12% of total calories. Your

body only needs .36 grams of protein per pound of body

weight. To calculate the exact amount you need,

multiply your ideal weight by .36. This will give you

your optimum daily protein requirement in grams. Since

the amount of protein needed depends on the amount of

lean body mass and not fat, ideal weight is used

instead of actual weight. Infants, children, pregnant

and nursing women require more protein.

 

People on high-protein diets are consuming up to 34%

of their total calories in the form of protein and up

to 53% of total calories from fat. Most of these

people are unaware of the amount of protein and fat

that is contained in the foods they eat. For instance,

a typical 3-ounce beef hamburger, which is small by

American standards, contains about 22 grams of protein

and 20 grams of fat. You achieve quick weight loss on

these diets because of this high fat content. High fat

foods give you the sensation of feeling full, faster,

so you end up eating fewer total calories. However,

this type of protein and fat combination is not the

healthiest. Animal proteins are loaded with

cholesterol and saturated fat. Many people on these

diets also experience an elevation in their LDL (the

bad) cholesterol when they remain on this diet for

long periods. High levels of LDL cholesterol in the

blood clog arteries and is the chief culprit in heart

disease, particularly heart attack and stroke. So

while you may lose weight in the short-run, you are

putting your cardiovascular health in jeopardy in the

long-run.

 

Another reason weight loss is achieved on these

high-protein diets, at least temporarily, is actually

due to water loss. The increase in the amount of

protein consumed, especially from meat and dairy

products, raises the levels of uric acid and urea in

the blood. These are toxic by-products of protein

breakdown and metabolism. The body eliminates this

uric acid and urea by pumping lots of water into the

kidneys and urinary tract to help it flush out.

However, a detrimental side effect of this diuretic

response is the loss of essential minerals from the

body, including calcium. The high intake of protein

leaches calcium from the bones, which leads to

osteoporosis.

 

Medical evidence shows that the body loses an average

of 1.75 milligrams of calcium in the urine for every 1

gram increase in animal protein ingested.

Additionally, as calcium and other minerals are

leached from our bones, they are deposited in the

kidneys and can form into painful kidney stones. If a

kidney stone becomes large enough to cause a blockage,

it stops the flow of urine from the kidney and must be

removed by surgery or other methods.

 

Plant-based proteins, like that found in soy, lowers

LDL cholesterol and raises HDL (the good) cholesterol.

This prevents the build up of arterial plaque which

leads to atherosclerosis (hardening of the arteries)

and heart disease, thus reducing the risk heart attack

and stroke. The amount and type of protein in your

diet also has an important impact on calcium

absorption and excretion. Vegetable-protein diets

enhance calcium retention in the body and results in

less excretion of calcium in the urine. This reduces

the risk of osteoporosis and kidney problems.

Interestingly, kidney disease is far less common in

people who eat a vegetable-based diet than it is in

people who eat an animal-based diet. By replacing

animal protein with vegetable protein and replacing

saturated fat with unsaturated fat, like that found in

olive and canola oils, you can avoid the pitfalls of

the typical high-protein diet. You will be able to

improve your health and regulate your weight while

enjoying a vast array of delicious, nutritionally

dense, high fiber foods. Remember, eat everything in

moderation and nothing in excess. Also, the only

healthy way to achieve permanent weight loss is to

burn more calories than you take in. Anything else is

just a gimmick.

 

To learn more about the health benefits of soy, visit

the Virtues of Soy website at

www.geocities.com/virtuesofsoy

 

* * * * *

 

Monique N. Gilbert - Health Advocate, Soy Food

Connoisseur, Recipe Developer and Author of " Virtues

of Soy: A Practical Health Guide and Cookbook "

 

* * * * *

 

Monique N. Gilbert holds a Bachelor of Science degree,

is a Certified Personal Trainer/Fitness Counselor and

health advocate. She began a low-fat, whole-grain,

vegetable-rich diet in the mid-1970's. This introduced

her to a healthier way of eating and became the

foundation of her dietary choices as an adult. She

became a full-fledged vegetarian on Earth Day 1990.

Over the years she has increased her knowledge and

understanding about health and fitness, and the

important role diet plays in a person's strength,

vitality and longevity. Monique feels it is her

mission to educate and enlighten everyone about the

benefits of healthy eating and living.