Why ALL PROTEIN DIETS Fail – Discover the weakest links in your plan to stay healthy
There are only a few things in the world that set the bar so high on expectations as protein diets.
An umbrella term for all high protein, low anything, types of dietary regime. There is nothing inherently wrong with consuming a lot of protein But it is not the most balanced of food habits and your body will bill you with quite a few health issues.
Also, some of the high protein diets that promise weight loss and muscle gains are flawed. And you will see exactly why. After all, it’s important to know about the challenges our goals will face. As an Iconic man being determined to improve your health and physical shape, there is nothing more important than knowing what you are doing right and what are the things that can get in the way of your objectives.
Protein is indispensable for the body to grow and repair. All protein-rich foods such as dairy, meat, eggs, fish, and beans are broken down into amino acids in the stomach and absorbed in the small intestine. It is then up to the liver to sort out which amino acids your body needs and send the ones it doesn't need on their way.
Consuming foods that are high in protein has many benefits, including muscle gains, weight loss, and feeling fuller after eating. Protein is an essential part of a healthy diet. It is also responsible for helping to build and repair muscle, organs, and bones. The belief is that a high protein, low carbohydrate diet can lead to significant short-term weight loss. But even if eating lots of protein may be beneficial, eating a balanced diet is an essential part of staying healthy and energized.
There are dozens of high protein diets out there based on the Atkins or Zone diets. And those are by no means the only types. There are other, Paleo based diets, that although rely significantly less on protein, are typically still high in protein. Multiple dietary plans cater specifically to vegetarians and emphasize high intakes of plant-based protein like nuts, legumes, or seeds.
But long-term high protein diets can have a counterproductive effect related to weight loss. Most individuals on high protein diets psychologically find it difficult to remain true to their program. They can not stop thinking about returning to their former dietary habits. If you couple that with a less than satisfactory gym routine you end up in a place where you effectively cannot keep the weight off in the long term. Rational nutrition coupled with appropriate exercise is the way to achieve a healthy and productive lifestyle. For example, if carbohydrates are to be reduced the reduction should be from sugars and refined carbohydrates.
In the end, it all boils down to how much you can keep your dietary changes efficient. At some point, your body and mind will pressure you to revert. Just remember that the harder you push your high protein diet, the faster it will push you back.
You are the weakest link in the chain. But knowing exactly how this all happens will help to ensure that you do not repeat the same mistakes others before you, have already made.
So let’s take a look at the things that can destroy even the best high protein diet plan.
1. No carbs all together
Carbohydrates are the primary energy source for the human body. Without them, a person will feel tired and lethargic. Often, diets that recommend more protein intake, do that at the expense of carbohydrates. And that not only translates into loss of momentum and a change for the worst when it comes to your mood but also in other serious medical problems. Cutting high protein consumption at the expense of carbohydrates may also cause bone density loss.
Other effects include dizziness, headaches, irritability and nausea that can last a few days, or even weeks. To counter this you should look to maintain a decent amount of carbs in your diet. That will ensure that you have the right amount of sugar with the minimum impact on your health.
For the majority of individuals, proper nutrition requires the intake of a high percentage of calories primarily from the consumption of complex carbohydrates; with an emphasis on fruits, vegetables, and whole grains.
It’s not actual carbs but large intakes of carbs found in processed foods that make a person fat.
2. High protein is sometimes high fat
One of the worst dangers of high protein diets resides with not using the right kind of protein for the job. Excess protein consumed is usually stored as fat, while the surplus of amino acids is excreted. This can lead to weight gain over time, especially if you consume too many calories while trying to increase your protein intake. Over time, or because of a lack of knowledge, people tend to resort to proteins that are high in artery-clogging saturated fats which raise cholesterol levels. You may think that because the body can burn carbs as well as protein and fat, you are safe. The truth is that saturated fats are not something that you want in your diet under any circumstances.
The effects they have on your overall health and your heart, in particular, are devastating. Couple this with the fact that saturated fats are the hardest to get rid of and you can see your efforts not only backfire into weight gain but can also be detrimental to your health.
Eating large amounts of red meat and high-fat dairy has been shown to increase the risk of coronary heart disease.
If you want to mitigate this risk, try to get most of your protein from lean meat, poultry, wild fish, eggs from pastured (free-ranging) hens, grass-fed and organic dairy, and legumes.
3. You will lose a lot of vitamins
High protein diets lack many essential vitamins and minerals. Something that is a staple of many other diets, but in this particular case what’s worse is that you may be tempted to think that you can replace them with dietary supplements. The fact that your vitamin intake is going to be lowered during your diet program means that you will lose more vitamins than you take in. That will result in unpredictable levels of unbalanced minerals and essential elements. These kind of fluctuations can not be solved by even more protein intake, but through a balanced diet that uses lots of legumes.
Vitamins and minerals are best absorbed into the body from food sources. Adding too much protein in search of weight loss can result in it being converted to glucose. This is one reason we recommend 115-175g (in weight) of protein per meal, or up to 225g if you’re a larger man. Any more than this can put a halt on your results.
4. High protein diets are also typically low in fiber
If you want to lose weight and keep it off for a long time you need fiber. But what do you do when some of the best sources of fiber are known to contain carbs. And for some high protein diets, carbs are regarded as the enemy. Even when they are not, you may find it difficult to keep a decent balance between protein and carb intake. Just to be on the safe side, the recommended intake of fiber is 25 grams per day. For your fibers of choice, you can use vegetables, legumes, and whole-grain products,as well as fruit.
Do remember to keep it light on the fruit as they do contain pretty high levels of sugar.
Low-fiber diets can harm both gastrointestinal and cardiovascular health.
5. High protein diets may cause kidney damage
This has been a long disputed side effect of long term high protein diets. And it could be one of your worst enemies if you are already engaged in one. Scientific studies are not yet conclusive but there is evidence that protein byproducts, resulting from kidneys breaking down the high levels of protein, can be harmful.
A high-protein diet may worsen kidney function in people with kidney disease because your body may have trouble eliminating all the waste products of protein metabolism. Damaged kidneys have to work harder to get rid of the extra nitrogen and waste products of protein metabolism. And high protein levels can cause your kidneys to flush out excess nitrogen with fluids and water. This can leave you dehydrated even though you may not feel more thirsty than usual.
Protein is still the darling among the three macronutrients and the one that you are almost universally asked to consume to lose weight. And it will help you to do that just. The only thing you need to remember is that the only weak link is yourself. You need to be able to keep a good balance between macronutrients, for your body to support you, through your quest of losing weight or gaining more muscle. Go for proteins like chicken breast, lean cuts of beef and pork, fish, eggs or low-fat. And balance them out. That is the best way of making protein diets work for you.
An umbrella term for all high protein, low anything, types of dietary regime. There is nothing inherently wrong with consuming a lot of protein But it is not the most balanced of food habits and your body will bill you with quite a few health issues.
Also, some of the high protein diets that promise weight loss and muscle gains are flawed. And you will see exactly why. After all, it’s important to know about the challenges our goals will face. As an Iconic man being determined to improve your health and physical shape, there is nothing more important than knowing what you are doing right and what are the things that can get in the way of your objectives.
Protein is indispensable for the body to grow and repair. All protein-rich foods such as dairy, meat, eggs, fish, and beans are broken down into amino acids in the stomach and absorbed in the small intestine. It is then up to the liver to sort out which amino acids your body needs and send the ones it doesn't need on their way.
Consuming foods that are high in protein has many benefits, including muscle gains, weight loss, and feeling fuller after eating. Protein is an essential part of a healthy diet. It is also responsible for helping to build and repair muscle, organs, and bones. The belief is that a high protein, low carbohydrate diet can lead to significant short-term weight loss. But even if eating lots of protein may be beneficial, eating a balanced diet is an essential part of staying healthy and energized.
The protein diet miracle
There are dozens of high protein diets out there based on the Atkins or Zone diets. And those are by no means the only types. There are other, Paleo based diets, that although rely significantly less on protein, are typically still high in protein. Multiple dietary plans cater specifically to vegetarians and emphasize high intakes of plant-based protein like nuts, legumes, or seeds.
But long-term high protein diets can have a counterproductive effect related to weight loss. Most individuals on high protein diets psychologically find it difficult to remain true to their program. They can not stop thinking about returning to their former dietary habits. If you couple that with a less than satisfactory gym routine you end up in a place where you effectively cannot keep the weight off in the long term. Rational nutrition coupled with appropriate exercise is the way to achieve a healthy and productive lifestyle. For example, if carbohydrates are to be reduced the reduction should be from sugars and refined carbohydrates.
In the end, it all boils down to how much you can keep your dietary changes efficient. At some point, your body and mind will pressure you to revert. Just remember that the harder you push your high protein diet, the faster it will push you back.
You are the weakest link in the chain. But knowing exactly how this all happens will help to ensure that you do not repeat the same mistakes others before you, have already made.
So let’s take a look at the things that can destroy even the best high protein diet plan.
1. No carbs all together
Carbohydrates are the primary energy source for the human body. Without them, a person will feel tired and lethargic. Often, diets that recommend more protein intake, do that at the expense of carbohydrates. And that not only translates into loss of momentum and a change for the worst when it comes to your mood but also in other serious medical problems. Cutting high protein consumption at the expense of carbohydrates may also cause bone density loss.
Other effects include dizziness, headaches, irritability and nausea that can last a few days, or even weeks. To counter this you should look to maintain a decent amount of carbs in your diet. That will ensure that you have the right amount of sugar with the minimum impact on your health.
For the majority of individuals, proper nutrition requires the intake of a high percentage of calories primarily from the consumption of complex carbohydrates; with an emphasis on fruits, vegetables, and whole grains.
It’s not actual carbs but large intakes of carbs found in processed foods that make a person fat.
2. High protein is sometimes high fat
One of the worst dangers of high protein diets resides with not using the right kind of protein for the job. Excess protein consumed is usually stored as fat, while the surplus of amino acids is excreted. This can lead to weight gain over time, especially if you consume too many calories while trying to increase your protein intake. Over time, or because of a lack of knowledge, people tend to resort to proteins that are high in artery-clogging saturated fats which raise cholesterol levels. You may think that because the body can burn carbs as well as protein and fat, you are safe. The truth is that saturated fats are not something that you want in your diet under any circumstances.
The effects they have on your overall health and your heart, in particular, are devastating. Couple this with the fact that saturated fats are the hardest to get rid of and you can see your efforts not only backfire into weight gain but can also be detrimental to your health.
Eating large amounts of red meat and high-fat dairy has been shown to increase the risk of coronary heart disease.
If you want to mitigate this risk, try to get most of your protein from lean meat, poultry, wild fish, eggs from pastured (free-ranging) hens, grass-fed and organic dairy, and legumes.
3. You will lose a lot of vitamins
High protein diets lack many essential vitamins and minerals. Something that is a staple of many other diets, but in this particular case what’s worse is that you may be tempted to think that you can replace them with dietary supplements. The fact that your vitamin intake is going to be lowered during your diet program means that you will lose more vitamins than you take in. That will result in unpredictable levels of unbalanced minerals and essential elements. These kind of fluctuations can not be solved by even more protein intake, but through a balanced diet that uses lots of legumes.
Vitamins and minerals are best absorbed into the body from food sources. Adding too much protein in search of weight loss can result in it being converted to glucose. This is one reason we recommend 115-175g (in weight) of protein per meal, or up to 225g if you’re a larger man. Any more than this can put a halt on your results.
4. High protein diets are also typically low in fiber
If you want to lose weight and keep it off for a long time you need fiber. But what do you do when some of the best sources of fiber are known to contain carbs. And for some high protein diets, carbs are regarded as the enemy. Even when they are not, you may find it difficult to keep a decent balance between protein and carb intake. Just to be on the safe side, the recommended intake of fiber is 25 grams per day. For your fibers of choice, you can use vegetables, legumes, and whole-grain products,as well as fruit.
Do remember to keep it light on the fruit as they do contain pretty high levels of sugar.
Low-fiber diets can harm both gastrointestinal and cardiovascular health.
5. High protein diets may cause kidney damage
This has been a long disputed side effect of long term high protein diets. And it could be one of your worst enemies if you are already engaged in one. Scientific studies are not yet conclusive but there is evidence that protein byproducts, resulting from kidneys breaking down the high levels of protein, can be harmful.
A high-protein diet may worsen kidney function in people with kidney disease because your body may have trouble eliminating all the waste products of protein metabolism. Damaged kidneys have to work harder to get rid of the extra nitrogen and waste products of protein metabolism. And high protein levels can cause your kidneys to flush out excess nitrogen with fluids and water. This can leave you dehydrated even though you may not feel more thirsty than usual.
Protein is still the darling among the three macronutrients and the one that you are almost universally asked to consume to lose weight. And it will help you to do that just. The only thing you need to remember is that the only weak link is yourself. You need to be able to keep a good balance between macronutrients, for your body to support you, through your quest of losing weight or gaining more muscle. Go for proteins like chicken breast, lean cuts of beef and pork, fish, eggs or low-fat. And balance them out. That is the best way of making protein diets work for you.
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