Learn about high protein, what it means, and if it’s safe

If your goal is to regain your hour-glass figure for that itsy-bitsy summer bikini, or to look trim…
Learn about high protein, what it means, and if it’s safe
Foto: Flickr

If your goal is to regain your hour-glass figure for that itsy-bitsy summer bikini, or to look trim on a dream mid-winter getaway, turning to a high protein diet is a common approach. Adding a list of healthy, lower fat foods to what you eat every day most certainly can have positive effects. However, if you are not familiar with proteins and how they work you may cause yourself more harm than good.

A diet high in protein means consuming foods that are more than 50% protein. Diets that consist of 30% protein are considered normal or reasonable. Daily protein recommendations for women average about 46 grams per day, but can range from 30 grams a day to 200 or more grams. This wide range depends on whether your goal is to shed a few pounds, or to become a national body building championship!

Many researchers suggest that consuming a high protein diet can control the appetite, which in turn controls calorie intake. Trying to achieve loss of weight is one of the most popular reasons why people turn to foods rich in protein. It is thought that a diet rich in protein, moderate in carbohydrates, and combined with regular exercise has the potential to reduce blood fats, which helps to keep lean tissue and burn more fat without people feeling overly hungry.

Many doctors and nutritionists agree that a diet high in protein is safe for short periods of time, as in six or fewer months. Women who are healthy should not experience any issues with a high protein diet, however, women with diabetes, chronic health issues or existing health problems such as kidney disease should not consider a diet rich in protein. This is because the body can have a difficult time eliminating the waste products related to the additional protein, which can worsen kidney function.

Women who consume high protein diets for long periods of time can experience other issues. If you are on a restricted carbohydrate diet, you many suffer nutritional deficiencies or other problems such as an insufficient fiber intake, which can lead to diverticulitis or constipation. Also, following a diet that promotes large quantities of red meat can increase your risk of heart disease.

The most efficient way to get the most out of your new diet is to choose your proteins wisely. Make better carbohydrate choices by eating high fiber and whole grains. Include foods such as low-fat dairy products, beans, tofu, fish, lean meat, fruits and vegetables. It is always a good idea to talk with your doctor before making large changes to your diet.

If you do not know your weight in kilograms, weigh yourself in pounds and divide that number by 2.2, this figure is your weight in kilos. Multiply your kilo weight by 8. This result is your recommended daily allowance of protein.