A high-protein eating regimen is a eating regimen by which 20% or extra of the whole every day energy comes from protein.[1] Most excessive protein diets are excessive in saturated fats and severely prohibit consumption of carbohydrates.[1]
Instance meals in a high-protein eating regimen embrace lean beef, rooster or poultry, pork, salmon and tuna, eggs, and soy.[2] Excessive-protein diets have been criticized as a sort of fad eating regimen and for selling misconceptions about carbohydrates, insulin resistance and ketosis.[1][3]
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Well being results[edit]
The eating regimen has been described by nutritionists as unhealthy and unbalanced.[4] A 2011 overview concluded {that a} “long-term effect of high-protein diets is neither consistent nor conclusive.”[5] A 2014 overview famous that high-protein diets from animal sources must be dealt with with warning.[6] Excessive-protein diets can enhance ranges of ketones within the blood (ketosis) which can result in excessive ranges of uric acid, a threat issue for gout and kidney stones.[7][8] Excessive protein consumption on the order of 200 g per day, coupled with insufficient consumption of different calorie sources (fats or carbohydrates), could cause a type of metabolic disturbance and demise generally often known as protein poisoning. Even when consuming different calorie sources, consuming greater than 285 g of protein per day (for an 80 kg individual) could also be unsafe.[9]
A 2017 overview indicated {that a} high-protein eating regimen might contribute to life-long threat of kidney harm, together with persistent kidney illness.[10] Though this was disputed in a special overview, a yr later.[11] Excessive-protein diets might enhance the chance of coronary artery illness, most cancers and osteoporosis.[4][3][12][13] Vitamin B deficiencies can develop if the eating regimen is adopted chronically, and adverse results related to the eating regimen might embrace unhealthy breath, constipation, fatigue, and nausea.[13][14] A 2020 overview discovered {that a} high-protein eating regimen doesn’t considerably enhance blood strain and glycemic management in folks with diabetes.[15]
Sports activities coaching[edit]
Whereas elevated quantities of protein consumption are helpful throughout athletic coaching, notably when making an attempt to achieve muscular mass and energy, there’s little proof of any profit from rising protein consumption above 2 g/kg body weight/day.[16]
Criticism[edit]
In 2001, the American Coronary heart Affiliation’s Diet Committee issued a robust advice towards high-protein diets corresponding to Protein Energy and the Atkins eating regimen.[3] The committee famous potential well being dangers of high-protein diets and the way there aren’t any long-term scientific research to help their efficacy and security.[3][17]
The next high-protein diets have been criticized as fad diets:[1][3][18][19]
See additionally[edit] – “what counts as high protein”
References[edit]
Additional studying[edit]
“what counts as high protein”