• ENG

High-protein diet does more harm than good?

High-protein diet does more harm than good?
अति खाणे किंवा कमी खाणे हे दोन्ही तुमच्यातील सेक्सची इच्छा कमी करते. अतिप्रमणात प्रोसेड फूड खाल्ल्याने रक्तपुरवठा अनियमित होतो व त्याचा परिणाम सेक्स लाईफवर देखील होतो.तसेच कमी खाण्याने कॅलरीच्या कमतरतेमुळे थकवा जाणवू शकतो.

Weigh these pros and cons when determining if the high protein diet is right for you.

Written by Kriti Saraswat |Updated : February 4, 2015 10:56 PM IST

High0protein diet has gained popularity due to its quick weight loss effects. We ve all heard about high-protein diets of celebrities and how they slim down and even beef-up in no time as per the demands of their roles. However, it is important to weigh the pros and cons before following the diet and determining if it is right for you.

How it works?

A high-protein, low-carb diet is often recommended by fitness trainers to people who want to lose weight. This is because when you have foods high in protein, or a protein shake, you feel full for several hours as the body takes longer to process it. This results in intake of fewer calories and that in turn results in weight loss. Here are 10 diet myths that can damage your health.

Also Read

More News

Nutritionist and diet consultant Shilpa Mittal says, A person on high-protein diet goes into ketosis i.e. the body begins burning its own fat for fuel, so fat loss also occurs. Further, when a person cuts out carbohydrates, they lose weight quickly because of water loss. This makes dieting easier because you feel less hungry and fat loss and weight loss is happening actively. But ketosis can cause headaches, irritability, nausea, kidney trouble, and heart palpitations.

What are the advantages of a high-protein diet?

Protein is essential for building lean muscle mass. It is important for recovery for people who exercise regularly and has to be taken in combination with a balanced intake of carbs and fats. Alternative fitness expert Urmi Kothari who heads Kinetic Living says, Personally, I don t believe in very low-carb diets. A person who is not physically active also needs natural sources of protein in his/her meals. Protein increases the satiety value of the food, keeps you full for longer there by helping in appetite control. The body also burns extra energy to digest protein which can stoke one s metabolism. Healthy hair, skin and nails are also a sign of adequate intake of protein. Read about how a high protein diet can help control blood sugar.

Is it good in the long run?

Having a protein-high diet can increase cholesterol levels which raises the risk of heart disease and stroke. By not eating vegetables and grains, you are robbing your body of fibre and essential nutrients. Read about how a high protein diet can shorten your lifespan.

Its other potential health risks include brittle bones and kidney disease. According to Mittal, high-protein diets place a lot of stress on the kidneys while they work on eliminating urea, a by-product of protein synthesis, from the body and this can lead to possible kidney damage. Also, if the body is under ketosis, there is increased excretion of calcium which can lead to kidney stones. Therefore, it cannot be used as an alternative to following a healthy diet even though it is effective in losing weight. Urmi believes that it is important to have intakes of protein everyday but not in excess. Other nutrient groups should not be forgotten.

What should one keep in mind before starting a high-protein diet?

It is important to determine one s goals, fitness pattern and medical history before one takes up on this diet. People who suffer from diabetes, hypertension, and kidney problems should first consult a doctor. One should ideally do it under the guidance of a fitness trainer and nutritionist to monitor the results and affects of the diet. It is vital to keep in mind the duration of this diet cannot be extended for a long period.

What kinds of workout can one do while on this diet?

According to Urmi, Strength training using body weight or external weights should be done at least thrice-a-week to initiate muscle hypertrophy. If you find working out in gyms boring then opt for games and sports. Yoga, Pilates and trampoline are good options.

Protein-rich foods

Milk and dairy products are a rich source of protein. Apart from this, tofu, beans, almonds and pulses also have high protein content. Eggs, chicken, turkey, salmon are other options. Whey protein shakes are also very popular among gym regulars. This is because whey proteins can be processed and utilised faster by the body than proteins found in other food sources. They work in an accelerated manner and help repair damaged muscles and reduce tissue tear. While red meat is also a protein source, it is not too healthy and should be avoided. Read about the dangerous side effects of whey protein.

All in all, a high-protein diet should be supplemented with a high-energy workout. Mostly, athletes and body builders follow this diet to increase their muscle mass. High intake of proteins can lead to various health problems so extra care should be taken before you decide to follow this diet, consultation is recommended. People who workout usually need 1.2-1.5g of protein per kilo of their body weight. Read this before you buy whey protein from the market.

Image source: Getty Images


For more articles on diet, visit our diet section. For daily free health tips, sign up for our newsletter.