The disadvantages of the protein diet

What are the advantages and disadvantages of eating protein?

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What are the advantages and disadvantages of eating protein?

Protein is an essential part of a healthy diet. It helps to build and repair muscle, organs, and bones. High-protein diets have also been shown to be helpful with reducing fat, losing weight, increasing satiety, or a feeling of fullness, and retaining muscle.

The disadvantages of the protein diet: do they outweigh its benefits?

Some may not know the damages and side effects of a protein diet , and in the following lines we will learn about them in detail, in addition to the most important tips that help prevent these damages

Protein diet side effects

The disadvantages of a protein diet include the following:

  • Osteoporosis

Protein-rich foods that rely mainly on meat can cause a loss of bone density in women by the age of 65, because the protein diet requires the excretion and processing of more calcium that it would take from the bones if it was not available in the body.

  • Kidney problems

Protein diets can put pressure on the kidneys to filter proteins and get rid of excess nitrogen and other waste products, so protein diets can be dangerous for people with kidney problems.

  • Diabetes

There may be a relationship between diabetes and excessive protein consumption, as the body is forced to burn fats and proteins for energy, thus accumulating ketones in the body, and when the proportion of ketones rise due to a lack of insulin, this may cause a diabetic coma.

However, dietary restriction alone cannot cause this to happen, as it has been shown that a high proportion of proteins, along with a lower proportion of carbohydrates in the diet, may help maintain blood glucose balance.

There is no conclusive evidence about what cancer is when eating a high-protein diet, and this harm is still being studied to be confirmed.

  • overweight

Eating a lot of protein can lead to weight gain if it is not eaten in the right amount and exercise, so protein should be eaten in limited quantities for the purpose of weight loss.

  • Digestive problems

A protein diet may cause digestive problems, such as: bloating and constipation, as eating protein makes the meal heavy, which is difficult to digest, and thus a reasonable amount of protein should be eaten to avoid any kind of digestive problems.

  • Drought

Sometimes many people may become dehydrated and feel very thirsty when eating large amounts of protein.

Protein diet benefits

The protein diet offers the following benefits:

  1. Feeling full for a long time: A protein diet may help you feel full for a longer period of time, which helps you eat less food.
  2. Burning calories: Muscle may burn more calories than fat, even at rest.
  3. Improving Diet Habits: Following a lean protein diet ensures that you improve your diet habits.

Tips to avoid the harms of a protein diet

To reduce the risk of a protein diet as much as possible, the following tips can be followed:

  • Make sure to get enough fiber when following a protein diet, in order to get better results and lose fat, and fiber helps avoid digestive problems that may be caused by a protein diet.
  • Make sure to eat healthy fats, which are available in several foods, such as: fish oil, coconut oil, nuts, avocado , and olive oil.
  • Eat low-sugar foods to maintain your blood sugar level and ensure your body doesn’t shift into a fat-storage state.
  • Try to include healthy carbohydrates in your protein diet. This will help limit the free radical damage that occurs when you eat protein.

source : wikipedia

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