Hyperproteic Diet: Effects of Protein Excess and Recommended Menu

Also known as high protein diet.

It is a diet to lose weight that highlights the ingestion of high protein foods. There are many different types of hyperproteic diets.

Many can compromise health, since they recommend the consumption of meats and other foods rich in proteins containing fat and limit the intake of carbohydrates and dairy products.

The main sources of protein are eggs, fish, poultry and meat, along with beans, soybeans, lentils, nuts, seeds, rice and grains.

The protein together with fats and carbohydrates represent the three main macronutrients that constitute the food we consume.

The protein is made up of amino acids, these are the building blocks for all the metabolic processes of the organism.

These can be disassembled and reassembled in different ways.

The body uses, recycles and seldom excretes proteins.

All the enzymes, the cells, the hair, the nails, the muscles, the bones, the organs, the hormones are essentially made of proteins.

So, proteins allow most of the functions of our body.

Effects of excess protein or a protein diet

Kidney damage

Consuming large amounts of protein increases the ability of the kidneys to perform kidney functions.

Diets rich in proteins induce a greater metabolic expenditure that is excreted through the urine, so it is very important to consume a lot of water to prevent dehydration.

Hepatic injury

The liver and kidneys are elementary organs of processing.

Therefore, in case of liver damage as in the case of cirrhosis, it is advisable to use less protein.

But in the case that the liver is healthy, there is no possibility of liver damage with the adoption of a hyperproteic diet.

Osteoporosis

By consuming more protein without increasing in the same way the intake of fruits and vegetables increases the amount of calcium that is lost in the urine.

This finding, associated that the consumption of more proteins causes osteoporosis by the loss of calcium at bone level.

But consuming more protein combined with resistance exercises improves bone density in individuals with a high risk of suffering from osteoporosis.

Others

It can cause headache and irritability, since in the absence of carbohydrates there is production of ketones.

Nutrient deficit: they occur because there is no diversity, there are low levels of vitamins, minerals and antioxidants.

Body odor is stronger than usual. Lack of energy at the beginning of the diet, and is more frequent in athletes.

Menu

Breakfast

Breakfast in a typical high protein diet is low in fat and high in protein. You can choose between:

  • A scramble of eggs with ham and cheese, 1/2 cup of fresh fruit, 8 ounces of milk.
  • A smoothie made with 1 cup of fresh fruit, 1 cup of milk and 1/3 cup of soy tofu, with toasted bread. You can choose between skim milk or low fat cheese.

The consumption of eggs should be limited to four weekly.

The ham should be low in sodium and can be substituted for ground turkey or tofu.

lunch

  • A sandwich with 3 ounces of turkey breast, 1 ounce of cheese, a slice of bread, 1 1/2 cups of bean soup with pasta, 2 cups of vegetable salad seasoned with low-fat condiments.
  • 1 cup of white beans with 1 cup of pasta, 1 cup of sautéed vegetables and a fruit.

White bread and other products made with processed grains should not be consumed.

It is recommended to consume whole wheat pasta, whole wheat bread and brown rice.

Beans should be low in fat and free of cholesterol.

Price

  • 5 ounces of lean beef, a small baked potato, 1/2 cup of cooked vegetables and 1 cup of raw and purple cabbage salad, a fresh apple and 1/2 ounce raisins.
  • 5 ounces of roasted salmon or tofu, 2/3 cup of brown rice, 1 cup of sautéed vegetables and 1 cup of fruit.

It is recommended to consume poultry without skin, seafood and protein of vegetable origin in as much as possible and meat lean cuts.

Snack

Avoid sweets, high-fat cakes, packaged products with high sodium content such as potato chips, cookies or popcorn.

It is recommended to consume 1 cup of skim milk and 3 Graham crackers, apple or celery slices spread with peanut butter, low-fat cheese, plain yogurt.