The diets rich in protein are used to lose weight and get the body mass increased, but as all meal plan, have their pros and cons. Specialists agree that the recommended daily intake of protein is 46 grams per day for women and 56 grams per day for men, and between 10-35% of total calories from protein.
To make more clear things, a yogurt for 250 grs. To contributes approximately 11 grams of protein and a glass of milk about 8, while a 250 g of meat portion includes up to 21 grams of protein. Eating too much protein can have unwanted side effects, so in this post I give you the necessary information to find out more about the pros and cons of diets high in proteins.
Benefits of high protein diet: Rapid decline in weight
The biggest advantage of high protein diets is fast weight loss. In just a few weeks, you can see significant results. The first thing you notice is the inflammation, and then burns fat, but continue with a diet rich in protein and low in carbohydrates, for a long time can affect muscle mass.
Feeling of fullness
As protein is digested more slowly than carbohydrates, one of the biggest advantages of high protein diets is the feeling of satiety.
Gain muscle mass
Depending on the type of diet that is following, muscle mass with a balanced diet high in protein can be won. That occurs when not limited carbohydrates significantly, since eating mostly protein and not enough carbohydrates can generate adverse effects and destroy muscle mass.
One of the advantages of high protein diets is that they can help with the muscle hypertrophy exercise program.
In a short time, many people who follow this diet see changes in your cholesterol. However, this is not one of the benefits of diets rich in proteins that can be taken for granted. Due to the amount of fat eaten with protein, and in the majority of diets of this type, lean protein are recommended.
Disadvantages of high protein diets: Less energy
One of the biggest disadvantages of high-protein diets is that you can be left with less energy. Brain powered by carbohydrates, so it may also experience problems of concentration or decrease of creativity, when very few carbohydrates are eaten.
Diets rich in protein in cases of sedentary lifestyles, are not recommended since they do not provide enough power to start moving and start with some physical activity.
High protein diets typically contain more fat, even if only you eat lean proteins.
While you can experience a more rapid weight loss that with other types of diets, the fat gain is one of the major disadvantages of diets high in proteins, especially long term. These diets are associated with an increased risk of heart disease.
Lose the contributions of dietary fiber is one of the nastier disadvantages of diets high in proteins. The speed of digestion is decreased in these diets, protein-rich foods may cause constipation and symptoms of intestinal diseases such as irritable bowel syndrome. Some people also experience bad breath and body odor due to its high consumption of protein.
This type of diet is detrimental to the long-term health and the greatest dangers are for older adults.
People take you higher protein diets (animal proteins) have a higher risk of developing cancer and one 74% increase in overall risk of death, cardiovascular diseases and other health issues related to the power.