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High
Protein Diets:
Are
You Losing More Than Weight?
By
Monique N. Gilbert
Protein is a vital nutrient, essential to
your health. In its purest form, protein consists
of chains of amino acids. There are 22 amino
acids that combine to form different proteins,
and eight of these must come from the foods
we eat. Our bodies use these amino acids to
create muscles, blood, skin, hair, nails and
internal organs. Proteins help replace and
form new tissue, transport oxygen and nutrients
in our blood and cells, regulate the balance
of water and acids, and is needed to make
antibodies. However, too much of a good thing
may not be so good for you. Many people are
putting their health at risk by eating too
much protein. Excessive protein consumption,
particularly animal protein, can result in
heart disease, stroke, osteoporosis, and kidney
stones. There are many misconceptions about
how much protein we really need in our diets,
and the best way to obtain it.
The average American eats about twice as much
protein as is actually required. Some people,
in the pursuit of thinness, are going on high-protein
diets and are eating up to four times the
amount of protein that their bodies need.
According to the American Heart Association
and the National Institutes of Health, as
little as 50-60 grams of protein is enough
for most adults. This breaks down to about
10-12% of total calories. Your body only needs
.36 grams of protein per pound of body weight.
To calculate the exact amount you need, multiply
your ideal weight by .36. This will give you
your optimum daily protein requirement in
grams. Since the amount of protein needed
depends on the amount of lean body mass and
not fat, ideal weight is used instead of actual
weight. Infants, children, pregnant and nursing
women require more protein.
People on high-protein diets are consuming
up to 34% of their total as protein and up
to 53% of total calories from fat. For instance,
a typical 3-ounce beef hamburger, which is
small by American standards, contains about
22 grams of protein and 20 grams of fat. You
achieve quick weight loss on these diets because
of this high fat content. High fat foods give
you the sensation of fullness, faster, so
you end up eating fewer total calories. However,
this type of protein and fat combination is
not the healthiest. Animal proteins are loaded
with cholesterol and saturated fat. Many people
on these diets also experience an elevation
in their LDL (the bad) cholesterol when they
remain on this diet for long periods. High
levels of LDL cholesterol in the blood clog
arteries and are the chief culprits in heart
disease, particularly heart attack and stroke.
So while you may lose weight in the short-run,
you are putting your cardiovascular health
in jeopardy in the long-run.
Health Article continued
on next page.
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