Question: Are protein diets useful or risky for weight loss?
It is one of the searches that, in addition to reaching our Questions to a Good Life channel, appear frequently on Google and social networks. It is that protein diets live a new boom because they are usually associated with a rapid weight loss. And as in these cases, various doubts appear.
Are protein diets dangerous? Or on the contrary do they serve for a certain period of time? Do they effectively serve to lose weight? Are they healthy? What are its risks? What should we know about them?
All these doubts arise in people who for some reason should or want to lose weight, and begin to evaluate eating plans.
Protein diet: what is it
"A hyperproteic diet is a diet that provides more protein than is usually recommended in healthy people. It usually exceeds 20% of the distribution of macronutrients in the diet, "says the medical specialist in nutrition Martín Carrizo.
And he adds: "Being more specific, we are talking about a daily intake of more than 2 grams per kilo of weight of protein, when the recommended in healthy individuals is 0.8 grams to 1.2 grams, also per kilo of weight."
"We have to keep in mind that some people such as athletes require an increase in protein intake, due to the greater muscle catabolism. Even so, the reality is that there is no solid evidence to show that eating protein above 2 grams per kilo per day of weight enhances protein synthesis at the muscle level, "he clarifies.
They are not recommended for people over 50, especially if they are women. Photo Shutterstock.
The popularity of protein diets
Regarding the causes of its popularity, the doctor recalls that they are diets that were fashionable in the 80s, as an effective tool to lose weight, based on the theory that proteins use more energy when digested, offering in parallel an effect of early satiety.
According to Carrizo, this early satiety would be one of the reasons for his popularity, although not the only one.
"Another hypothesis is also proposed: that a greater consumption of proteins can raise the basal metabolism, by an increased thermogenesis [N of R: capacity to generate heat in the organism due to metabolic reactions], product of a greater protein metabolization; compared to the other macronutrients, such as carbohydrates and fats," he says.
Protein diets: Are they advisable?
Laura Romano, nutritionist creator of Integral Nutrition, is emphatic in stating that she advises against this type of diet: "I do not recommend diets in which there is no balance of the three macronutrients, and in fact, I only recommend diets that, adapted according to the needs of each person, have included carbohydrates, proteins, fats, in short, all food groups. "
"I base myself on scientific evidence: it is not necessary to restrict any food group to be able to achieve a weight loss, in case that is what is desired, and, above all, to make that weight can be maintained over time," he stresses.
On the other hand, Carrizo recognizes that in certain situations and with some precautions, he can indicate it. "I usually recommend them in certain cases, for example, when the patient is losing weight and stagnating in his descent curve, a plateau enters; But the reality is that I don't usually extend it for more than two weeks," he says.
In the case of following them, they advise consulting a professional. Photo Shutterstock.
Protein diets: risks and issues to consider
"No one disputes that you lose weight," acknowledges Romano, "the issue is at what price and for how long," he warns, and explains that these diets are usually low in carbohydrates, so fewer calories are ingested, the main reason for the decline.
"It would not be bad a high protein requirement in a person who does a lot of sport, the issue is that diets in general, as we know protein diets, are high in protein and sometimes fat, and low in carbohydrates. That is, these two macronutrients are increased at the expense of this other, "he details.
In this direction, Carrizo also points out that the "exaggerated" incorporation of proteins in the diet, "in addition to providing calories, is accompanied by an increase in sodium and fat intake. This should be strictly controlled, especially in those patients with a history of hypertension or patients with dyslipidemia, that is, alteration of cholesterol metabolism."
The theory is that proteins use more energy when digested, offering an early satiety effect. Photo Shutterstock.
Another risk and so, if practiced, should be for a limited time, is related to kidney care. "Many of those who practice it, in addition to having obesity, are insulin-resistant or diabetic, so they already consult with some overload at the renal level. Extending a hyperproteic diet, in these cases, could precipitate a further deterioration of this function, "he warns.
The age of women is also a factor to take into account for the doctor: "I do not recommend it in patients over 50, especially women, since in general there is a certain tendency to lose bone mass as a result of the natural estrogenic decrease that manifests itself during menopause. "
And he explains that this type of eating could exacerbate that process. "When a high protein intake is maintained, there is a tendency to acidemia, that is, change and reduction of blood pH. Who compensates for all this process is the bone. In addition, high-protein diets accelerate kidney calcium loss, further worsening this condition."
Within the obstacles or "cons" of these diets, Romano also emphasizes the limitation in social life that comes with it. "It is proven that when food groups are eliminated, not only can there be nutrient deficits, but also sustaining it becomes a bit impossible," he stresses.
They recognize that athletes may require a higher protein intake. Photo Shutterstock.
The cost of short-term subsistence allowances
The short period of time can have a counterproductive effect when that diet is abandoned. That's why Romano is an advocate of changing habits.
"If you do this diet for a certain period of time and then you abandon it, you go back to the old habits, and obviously the weight you lost at the expense of doing this diet you are going to go back up, then what I propose is something balanced in terms of macronutrients, and even between healthy and unhealthy," Ensures.
"If you have to include unhealthy food to respect pleasure, even in a small percentage of the time, you will be able to sustain it," he concludes.
Meanwhile, Martín Carrizo indicates for those who want to do it: "I always recommend, when making some kind of specific and radical change in diet, not to leave aside healthy foods rich in fiber, such as fruits, vegetables, legumes, nuts; because if they are left aside, a deficit of certain important micronutrients can be triggered: vitamins and minerals, such as vitamin C, magnesium, selenium, zinc."
And he recommends, to close, "carry out these changes together with a qualified professional who controls all clinical and metabolic indicators."
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