What is the protein diet and whether or not to sit on it

What is a protein diet?

Protein or high-protein diet (WB-diet) - a diet in which the daily protein intake exceeds the normProtein and amino acid requirements in human nutrition Report of a joint FAO / WHO / UNU expert consultation (WHO Technical Report Series 935) 0.8 g per 1 kg of body weight or more is 15-16%A high-protein diet for reducing body fat: mechanisms and possible caveats of the total caloric intake.

In fact, it can be considered a high-protein diet with any amount of protein, regardless of other conditions. There are many varieties of VB-diets. It can be divided into three groups according to severity.

• With virtually no restrictions. You do not need to monitor the amount of fats and carbohydrates, the main thing - to consume enough protein. You can reduce caloric intake by 300-500 calories, choose nutritious foods, to give up sweets and alcohol, but it is optional.
• Soft diet. Here you have to count the exact number of nutrients and give up certain foods. However, the level of fats and carbohydrates will be acceptable, and the list of permitted food - wide. It may include a soft diet zone (Zone) and ring power modes clearly prescribed calorie BZHU percent.
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• Strict diet. There are serious limitations on the amount of fat and carbohydrates or strictly regulated products list. These include Atkins diet, Duke ketogenic diet, paleodieta.

In January 2019 the magazine U.S. News & World Report published a ranking ofU.S. News' 41 Best Diets Overall best diets. Experts on health and nutrition 41 tested diet and have placed them in accordance with safety and efficiency.

Soft WB-Zone diet was in the mid - 23 th place, and all the hard - in the tail of the list. The main reason for the low rating of such diets - they are difficult to sit.

Why is it difficult to sit?

There are several reasons why the strict diet can be a challenge to your will power.

• Poor health in the early days. Keto the Atkins diet and Duke limit the amount of carbohydrates to 20 g per day. Because of this, most people are suffering from the so-called keto-flu: dizziness, weakness, headache, nausea, vomiting, insomnia. Over time, these symptoms disappear, but to hold the first week can be difficult.
• The absence of a familiar food. Waiver of carbohydrates means that you will not eat bread, cereals and even fruit, not to mention the sweets. Ducan's dietIn addition to carbohydrates, fats and more limited. So that it is forbidden to eat, not only all of the above, but also fatty meat, butter and cheese. On paleodiete can eat fruits and vegetables, but not all types of cereals, bread and dairy products.
• More money for food. Because all hard high-protein diets include plenty of lean meat and prohibit cereals, pasta and potatoes, the value of your menu can grow. Especially when you vomit from chicken and beef will want to diversify the menu, turkey and red fish.
• Difficulties with the cooking. If you live in the family will have to cook their own separately. Unlikely to get to dine in the cafe or dining room, or buy ready-made meals that fit your limitations.

With a soft diet such difficulties do not touch. In contrast to the hard, they can become part of your lifestyle for a long time. However, both of them under certain circumstances, may harm health.

Exactly how the protein diet can harm health?

The increased amount of the protein has some health risks.

The load on the kidneys

When you eat a lot of protein, oxidation of its components - amino acids, increases the burden on kidneys. Even a short reception of large doses of protein acceleratesEffect of short-term high-protein compared with normal-protein diets on renal hemodynamics and associated variables in healthy young men glomerular filtration - the first stage of urine, and changes the pH of the liquid. In the long term it could harm the kidneys.

Also, the high consumption of animal protein bindDiet, fluid, or supplements for secondary prevention of nephrolithiasis: a systematic review and meta-analysis of randomized trials with the risk of kidney stones.

The risk of metabolic disorders

The composition of dietary protein comprises amino acids with branched side chain or BCAA. During the processing of BCAA in the body accumulateA high-protein diet for reducing body fat: mechanisms and possible caveats byproducts, preventing oxidation of fatty acids.

If the diet has a lot of fat in the keto or the Atkins diet, the body accumulate oxidized substrates, violated the action of insulin and increases the risk of metabolic disorders.

Deficiency of vitamins and minerals

This risk exists only for hard high-protein diets. Many carbohydrate-rich foods (fruits, vegetables, grains) contain vitamins and minerals necessary for health.

Refusal of such food can cause a shortage of nutrients. To prevent this, during the most severe phases of the diet are advised to take vitamin complexes.

So, not all can sit on the protein diet?

Yes, there are some conditions in which the WB diets are contraindicated:

• Anomalies of renal function or a tendency to the appearance of the stones, as well as risk factors for kidney disease: hypertension, diabetes, cardiovascular disease. To find out all you have to order, go to the creatinine test, hemoglobin HbA1C study to identify diabetes and urinalysis for proteinuria (protein in the urine).
• Pregnancy. Increased protein intake during gestation baby can causeHigh-protein diets during pregnancy: healthful or harmful for offspring? to decrease fetal growth, increased pressure and increased secretion of cortisol in response to stress.

Well, at least some advantages it has? Why is it so popular then?

Probably, the main plus protein diet - lack of constant hunger.

protein increasesA high-protein diet for reducing body fat: mechanisms and possible caveats satiety hormone production and reduces the concentration of ghrelin - a hormone that enhances appetite. So you consume fewer calories, even without restrictions.

While animal protein - meat, milk and eggs - it is absorbed better and more quickly provides a feeling of satiety than protein from plant sources - beans, tofu.

It turns out, you just eat less?

Not only. In addition to suppressing hunger, WB-diets help to spend more calories without exercise.

The fact that the protein - the most energy-intensive nutrient. On the process of digestion takesA high-protein diet for reducing body fat: mechanisms and possible caveats 3 times more energy than the processing of carbohydrates, and 10 times more than the burning of fat.

The body can spendThe effect of protein intake on 24-h energy expenditure during energy restriction, Effect of fat-reduced diets on 24-h energy expenditure: comparisons between animal protein, vegetable protein, and carbohydrate to 70-213 calories a day only to have to digest and absorb protein.

Moreover, this substance helps to change the composition of the body, which also affectsRelationship between resting metabolic rate and the composition of the fat-free mass a waste of calories. Approximately 50-80% of the energy is spentBody weight control and energy expenditure to maintain muscle mass while adipose tissue consumes almost nothing. Thus, the more muscles, the more energy the body spends.

Protein food increasesEffects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training muscle protein synthesis and prevents muscle loss, even with a deficit of calories. However, if you want to build muscle, one protein is not enough: also need carbohydrates and power training.

This is all the advantages?

More high-protein diet is usefulControversies Surrounding High-Protein Diet Intake: Satiating Effect and Kidney and Bone Health to the bones. Protein stimulates production of insulin-like growth factor-1 (IGF-1) - a hormone that enhances bone augmentation.

In addition, protein reduces the concentration of parathyroid hormone which promotes the exit of bone calcium into the blood and activates osteoclasts - cells, which destroy bone.

Studies confirm that the high-protein diet positivelyDietary protein and bone health: a systematic review and meta-analysis from the National Osteoporosis Foundation effect on bone health, especially in the lumbar spine, and reducesProspective study of dietary protein intake and risk of hip fracture in postmenopausal women the risk of fracture in the elderly.

And is there a difference on a protein diet to sit?

Of course. The better you will pick up the diet, the less you will suffer. First of all pay attention to the following points.

Their food preferences

If some products have special meaning for you, it is best to choose a diet where you can eat them at least in small quantities. So it will be easier to stick to a diet without disruption and stress.

So, if you can not live without bread and cereals, choose a protein diet without the ban on carbohydrates or variant with a few restrictions, such as the Zone.

For meat eaters fanatical suitable Dukan Diet, and for those who like more and fatty foods - keto or the Atkins diet. Those who are indifferent to dairy products, flour and sweet, but like meat, fruits and vegetables, ideal paleo.

The desired rate of weight loss

It is impossible to predict exactly how many kilos you drop on a particular diet - it depends on the characteristics of your body. Studies give only approximate figures on the most popular options:

• Ducan's dietAssessment of food intakes for women adopting the high protein Dukan diet - up to 15 kg for 8-10 weeks;
• paleodietaEffects of Popular Diets without Specific Calorie Targets on Weight Loss Outcomes: Systematic Review of Findings from Clinical Trials - up to 7 kg in six months and up to 9 - for the year;
• Zone - between 2 and 7 kg in six months;
• dietEffect of a High-Protein Diet versus Standard-Protein Diet on Weight Loss and Biomarkers of Metabolic Syndrome: A Randomized Clinical Trial a deficit of 500 kcal per day and 1.34 g of protein per 1 kg body weight - up to 7 kg in six months;
• Atkins dietEffects of Popular Diets without Specific Calorie Targets on Weight Loss Outcomes: Systematic Review of Findings from Clinical Trials - from 2 to 7 kg in six months;
• ketogenic dietEffects of Low-Carbohydrate vs Low-Fat Diets on Weight Loss and Cardiovascular Risk Factors - about 6 kg in six months.

Sport and physical activity

If you prefer running, cycling, triathlon and other sports where you have to work a long time on the pulse of 150-160 beats per minute, suitable low-carbohydrate diets: keto, Atkins. It is proved that they can increaseKeto-adaptation enhances exercise performance and body composition responses to training in endurance athletes performance in cyclic sports endurance.

If you are involved in team sports, jogging in the middle distance, CrossFit and other types of activity in which you need to work on the pulse of 160-170 beats per minute, carbohydrates deficit hitLow-carbohydrate, ketogenic diet impairs anaerobic exercise performance in exercise-trained women and men: a randomized-sequence crossover trial according to your performance. For sports such suit and other high-protein Paleo diet is not limited by the number of carbohydrates.