Protein diet — why the macronutrient is so popular
Scroll to the end for a short summary!
When it comes to diets, there are a multitude of beliefs and recommendations. It is difficult to keep track of them and to decide on the right and sustainable approach. Diets are much more than a tool to lose weight or live healthy. Instead, in various magazines, platforms and podcasts, there is a battle for the right form and philosophy regarding the use of a specific diet in the guise of so-called diets. For some, this topic seems to go far beyond the arena of an optimised lifestyle and all too often takes on spiritual traits.
People like to focus on proteins
Carbohydrates and fats are increasingly discredited in this context. Sugar makes you sick and fats make you fat — that is often the saying. In this respect, a diet focused on such substances is unsuitable for many. So it is not surprising that, in contrast, protein-oriented diets are very popular. This main nutrient is almost exclusively associated in a positive way compared to its “competitors” and consequently takes centre stage in a large number of diets.
Proteins for the feeling of satiety
When assessing whether a diet can be beneficial, the individual’s goals must come into focus. The majority will use diets to lose excess pounds. The principle is easy to understand. If the person wants to reduce weight, he or she must take in fewer calories per day than he or she burns. This is exactly where the basic nutrient protein can be a supporting pillar. Along with complex carbohydrates and dietary fibre, they have been shown to help promote a feeling of satiety and thus inhibit excessive calorie intake. This means that protein-rich meals in particular can prolong the feeling of satiety. This is due to the fact that proteins are the macronutrients with the most saturating effect.
The effect lies primarily in the reduction of carbohydrates.
A targeted diet that focuses on protein intake requires in particular that the respective diet also reduces the intake of carbohydrates at the same time. This results in a decrease in insulin levels and an increase in fat burning. Further effects can be an improvement in blood pressure and a reduction in free fatty acids in the blood. The associated control of blood glucose levels is said to prevent cravings in particular.
BUT one should also consider the risks!
However, one should also think about the possible consequences of such a one-sided diet. It is still debatable whether excessive protein consumption can cause kidney damage in healthy people. People who already have kidney problems are therefore advised not to eat such a diet. (More information on the right amount of protein can be found here) In addition, another, comparatively unknown danger lurks in such a one-sided diet with a daily increase in protein intake: over-acidification of the body. In medical terminology, this is called metabolic acidosis, which, if it persists, damages the bones, attacks the kidneys and promotes chronic diseases. In particular, an excess of animal proteins over a longer period of time can contribute to acidification of the body. The problem lies in the fact that proteins have a great acid-forming potential. If one nevertheless wants to choose the path of a protein-oriented diet, one should pay attention to a balanced intake of fruit and vegetables in order to promote the acid-base balance.
Conclusion: Don’t just look at the goal of quick weight loss
Protein has been shown to delay the feeling of hunger through a strong satiating effect. Thus, a protein-rich diet can reduce cravings and the excessive intake of calories. However, with such a one-sided form of nutrition, attention must be paid to possible harmful influences on health, such as the danger of hyperacidity. Over shorter periods of time, a diet of this kind will cause less damage than if it is applied extensively over a long period of time. Nevertheless, for the health of the individual, a balanced intake of vitamin- and nutrient-rich meals with fruit and vegetables should be taken into account. Weight reduction can be sensible and even necessary, but the individual diet form should always be approached in accordance with the health aspects.
Text sources:
(1) Smith et al., Snack Food, Satiety, and Weight, 2016; Chungchunlam et al., Effect of Whey Protein and Glycomacropeptide on Measures of Satiety in Normal-Weight Adult Women, 2014
(2) Adam-Perrot / Clifton / Brouns, Low-carbohydrate Dietts: Nutritional and Physiological Aspects, 2006
(3) Stange und Leitzmann, Ernährung und Fasten, 2010; Carnauba u. a., Diet-Induced Low-Grade Metabolic Acidosis and Clinical Outcomes: A Review, 2017
Bild-Quellen:
(4) Designed by jcomp / Freepik
