WEIGHT LOSS & HIGH-PROTEIN DIETS
ARE YOU LOSING MORE THAN WEIGHT?
By Monique
N. Gilbert
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About the author:
Dr. Minocha is a practicing gastroenterologist and author of "Natural Stomach Care: Treating and Preventing Digestive Disorders with Best of Eastern and Western Therapies".
R
ead Daily Weight loss, Losing weight , Quick Weight Loss Tips and Digestive Health News/Tips Here|
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. |
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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
losing weight and becoming slim, 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 0.36 grams of protein per pound of body weight. To calculate
the exact
amount you need, multiply your ideal weight by 0.36. 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. They
are mostly concentrating on weight loss aspect of high protein diet plans. 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.
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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 may lead 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
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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 probably just a weight loss gimmick. |
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| To learn more about weight loss & the health benefits of soy, visit the other Soy Resources | |
Monique N. Gilbert is a Health Advocate, Recipe Developer, Soy Food Connoisseur and the author of "Virtues of Soy: A Practical Health Guide and Cookbook" (Universal Publishers, $19.95, available at most online booksellers). E-mail: [email protected]
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This is meant to be an informational exercise and NOT a medical consultation. Your doctor is the only one who can best assess your situation and offer you medical advice The article is a voluntary contribution from the author and has been added to the website as a service to the diagnosishealth.com visitors. Readers must read disclaimer for further information.
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Bio provided by the Author:
Monique N. Gilbert has 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. In addition to writing articles, Monique also has an
"Ask the
Expert" column at the Veggies Unite! website (www.vegweb.com)
where she gives
advice about health, fitness weight loss and vegetarian/vegan diets. Monique
feels it is
her mission to educate and enlighten everyone about the benefits of
healthy
eating and living and weight loss.