For the past few years, the use of more protein in the diet for weight loss is considered an excellent means of optimizing the results obtained through a traditional low-calorie diet. However, if it is true that a greater amount of protein for weight loss can have a positive effect on the reduction of body fat, as seen below, then one part of the body is adversely affected by excess protein and is small (or large in the long run) metabolic functional imbalance.
Proteins for weight loss: what are they?
Protein is an energy macronutrient that supplies 4kcal/g. These are polymers (composite chains) of amino acids (aa) having amino reams containing nitrogen (N), in addition to containing carbon (C), hydrogen (H) and oxygen (O).
Originally, protein chains (also known as peptides) have many biological functions and are themselves characterized by extreme structural heterogeneity: primary (or simple), secondary (in α helix or β leaflets), third class (“gomitro”) or fourth class (some balls “tangled” between them).
Food proteins that are consumed in large quantities to lose weight at the expense of carbohydrates and lipids are found in all foods. However, food proteins differ very differently from each other because their amino acid composition changes according to the biological function [organism or primary food source (milk)] in the food in which they are found. Thus, proteins can be classified into simple ones: protamines, histones, albumin, globulin, glutenin, prolamin, phosfonucleotide, and sclerotia, as well as complexes (including hemoglobin, chlorophyll, and opsin). From a nutritional point of view, this distinction between various proteins leaves time for it to find out. What is most interesting about food is what is actually called biological value (VB). This comparison period is based on quantitative estimation and the relationship between various amino acid monomers (essential and non-essential amino acids) in proteins. To prove ALTO VB, this relationship must be similar to that characterizes human proteins or various amino acids in eggs (see the article “Biological Values” for more information).
The Origins of Proteins for Weight Loss: More Clarity
The VB of the protein taken to lose weight is, in fact, a parameter that should not constitute anything more than a simple wobble. This description can be justified by contextualizing (with objectivity and scientificity) the importance of VB to the absolute amount of dietary protein introduced in the diet. As many readers already know, this parameter estimates the presence of essential amino acids, i.e. possible ones that human organisms cannot synthesize independently. On the other hand, it often distracts those who prefer to lose protein is that increasing the proportion of ABSOLUTE peptides, therefore, reduces the risk of deficiency among high, medium, and low VB peptides. null
This very common misconception is (and is disappearing) caused by misinformation in the chemical food sector. In other words, the idea that many people have this problem means medium or low VB proteins as “low or non-essential” polymers, but that is not the case. In most cases, these amino acid chains are “percentages” (not absolute!). Is different from the human one for Fortunately, proteins found in other foods are usually present. Deficiency of essential amino acids can only occur in MONO theo-themed and / or quantity inadequate diets.
To round off the sufficient premise, it’s a good idea to dispel another urban legend (which resonates energetically in a bodybuilding gym). This means that proteins for weight loss and proteins for creating muscle tissue must come from foods of animal origin. Plant structural polymers cannot be digested by humans. It’s the wrong concept because it’s imperfect and misleading. What must be considered instead is that vegetable proteins are often accompanied by a significant amount of dietary fiber (if belonging to raw vegetables). This fiber component is not digested by humans, but it can constrain certain structural peptides in food and limit both digestion and absorption. However, on a balanced diet (including about 30 g/day of dietary fiber), there is little risk of insosorption, except for pre-existing pathological conditions (low hydrochloric acid, lack of enzymes in the pancreas, lack of enzymes in the intestines, etc.). In addition, we remember how qualitative or approximate the term “vegetable protein” is, since proteins in the family plants, cereals and potatoes, in addition to boasting a larger VB than those of vegetables, can probably enjoy a smaller amount of fiber. Food and greater digestability. I forgot to say something important, but cooking. Consuming raw vegetables (certainly using more thermally ustability vitamins and other methods of degraded or dispersed mineral salts with thermal or physical treatment) can lead to poor digestivity and promote it (peeling, cutting, chopping, whipping, pesto, etc.).
Now that we have made our readers realize that proteins for weight loss (if consumed excessively) are also obtained not only from animals but also from plant sources, let’s understand why similar strategies should be chosen at the expense of nutritional balance.
Protein for weight loss: full
Diets characterized by the amount of protein in quantity or above the standard are called high proteins or (inaccurately) proteins (read the article: “Protein diets to lose weight” – “Examples of high protein diets”).
The first reason to get pseudo-specialists or users to take on protein-based strategies for weight loss refers to the greater feeling of fullness they award compared to carbohydrates and lipids. If we put aside the physiology of hormones and neuro-feedback that regulate the mechanism of seripitness (which would really be numerous and complex, worth the whole paper as well as the article), some studies conducted at the University of Washington examined considerable fullness. Proteins compared to those produced by sugars and lipids. Assuming the same energy (kcal / 100 g products) from foods with a high protein content compared to other predominantly lipids or glycic acids, the perception of fullness seems to be easier and faster. In addition, distinctions should also be made between various proteins. Very recent studies have revealed that protein in fish tends to lose weight. In rats, these seem to show a high ability to stimulate the secretion of gastrointestinal mediators involved in fullness, namely cholecystokinin (CCK) and glucagon peptide-1 (GPL-1). Therefore, the result is a physiological improvement in weight regulation, as the feeling of fullness increases and food intake is reduced.
Finally, to complete the figure, remember that the use of large amounts of protein for weight loss depends on further metabolic mechanisms, namely the specific dynamic action of food (ADS). This parameter can be broken down into specific dynamic action of nutrients, measuring the metabolic costs required to digest and metabolize energy molecules. As is often the case, proteins (or better- the amino acids that make them up) make up the molecules that are most difficult to manage, thanks to the work of digestive (especially the stomach), amino-based metastasis, de-amino, and urea circuits. By itself, it contributes to an increase in the body’s energy consumption by promoting weight loss.
Proteins for Weight Loss: Usefulness in the Diet of the Average Italian
Especially in Italy, all these aspects clearly play an integral role in the management of a low-calorie slim diet. This clarification is motivated by the majority of high frequency and consumption on foods with higher load and glycemic index (and relative energy density) considered “typical national”, along the initial analysis will not find a plausible explanation. In fact, the average Italian is behind different diets, and if they had brushed half a century ago, today they have to deal with calorie expenditure, equivalent to 50% of the period in question, which inevitably increases the weight of the general population. Pasta, bread, and olive oil can be the key to a healthy and balanced diet if used correctly. Current statistics show that the value of food abuse as an object has turned into true Mediterranean cuisine. As a panacea for metabolic pathology and as the “holy grail” of the world’s longest-lived people), it is distorted and potentially harmful. Let’s make that clear. Temporarily removing them from the diet and sooner or later urging the consumption of more protein to lose weight, users will need to get used to these products again. Provide results that are very good for the time being, but are characterized mainly by the yo-yo effect due to the lack of nutritional education in the treatment itself (hopefully, you will become more aware of your nutritional needs).
Excess protein for weight loss: too much!
In a balanced diet, protein should account for 12-13% of the calories of a sedentary person, and in any case, no energy, even if they are athletes or sportsmen, will exceed 20% of the total energy. This last value will make your hair straight in any nutrition or nutrition school, but it should obviously be considered as the maximum allowable limit, not as a real balance parameter. On the other hand, recall that in the field of strength, where a noticeable increase in muscle mass is involved, it is extremely common to use estimates of the calculation of peptide requirements with the use of protein coefficients per kg of body weight. Equal to 1.5-1.7 g / kg.
When it comes to slim diets, we are now witnessing a real invasion of the “disposable” diet, or a strategy that focuses primarily on the interests of inventors but does not place much emphasis on the scientific norms underlying the correct nutritional distribution. These aspects of accelerated weight loss are based on an increase in proteins for faster weight loss and for losing as little muscle mass as possible.
To respect the concept of low caloricity, it is necessary to reduce the proportion of fat by increasing protein in the diet and losing weight, and even at the rate of carbohydrates, the new “dietary pattern” does not become duct of life for sportsman nutrition. Infants, pregnant women, elderly nurses, people with nephropathy, liver damage, etc. By deducting carbohydrates and lipids from your diet, increasing protein has the following risks:
- Accumulation of ketone bodies
- Liver and kidney overload due to continuous de-aminoization, amino group metastasis, urea cycle, and nitrogen group disposal
- Pral’s Deterioration
- Change in the ratio of saturated and unsaturated fatty acids
- Excess dietary cholesterol
- Glucose deficiency for the nervous system
- Excessive stomach involvement
- Changes in the intestinal flora
Obviously, the most serious consequence is asymptotic consequences, namely liver, and kidney overload. Alcause excess protein rarely occurs to lose weight (except in mild acute cases), these results, given relentlessly, should bring the reader proper reflection. In my opinion, the suffering of organs responsible for digestion and waste disposal can only be seriously compromised by the sum of several risk factors, such as drugs, doping, alcoholism, drug addiction, and diet. This does not mean that excessive protein is one of the potential risk factors involved. So… Why risk it?
Even if you are self-managed, the right balanced diet is always the preferred solution to reduce overweight as an element of compromise between lifestyle and health in general.