High protein diet

What is considered a high protein diet?

The definition of "hyperprotein diet" is one that ingests a higher amount of protein than the Recommended Daily Intakes (RDI). Although these IDRs are different depending on the body that defines them. For example, the World Health Organization (WHO) advises a consumption of 0.83 g / kg per weight / day for healthy adults and other authors have agreed an RDI of 1.0 to 1.2 g / kg per weight / day.

In addition, we must not forget the need to adapt the diet to each person, since an athlete, for example, may need between 1.5-2 g / kg per weight / day, despite being above the RDI of the general population.

Once we have a clear definition of a high protein diet, we can easily understand that today there is no single type of high protein diet. Some are still considered unhealthy, and others can be one more diet modality, as long as it is and adapted to the person and their needs, so we must differentiate those that may be healthy from those that are not.

Classic hyperprotein diet (Dukan type diet)

It is a very restrictive hyperprotein diet, distributed in phases.

First phase

It offers immediate results, lasts from 2 to 7 days and promises weight loss results of 1.5 to 4 kg. Only 72 foods rich in protein and 1.5 tablespoons of oat bran are allowed to be eaten a day. It is also advisable to do 20 minutes a day.

Second stage

You are only allowed to eat 72 foods rich in protein and add 28 vegetables. Combine days when you only eat protein with days when you take protein with vegetables, plus 2 tablespoons of oat bran a day. It is advisable to carry out 30 minutes of physical activity a day. The promised weight loss is 1 kg a week on average, and it is the patient himself who decides how long he wants to do it. For every kg you want to lose, you must perform this phase for 7 days, that is, if you must lose 20 kg, you would do this diet for 140 weeks ...

Third phase

This phase is proposed as the consolidation phase with the idea of ​​avoiding the rebound effect. The duration is 10 days for each kg lost, and foods such as cereals, potatoes, fruit and free meals are reintroduced, maintaining an exclusive protein intake on Thursdays. It is advisable to do 25 minutes of physical activity a day.

Fourth phase

It is the last phase and three actions are proposed to stabilize the weight throughout life, since, if this is not the case, it will not be possible to maintain the lost weight. The actions are: Take 3 tablespoons of oat bran a day. Walk 20 minutes a day. Maintain an exclusive protein intake on Thursdays.

Effects of diet

Although it manages to reduce weight in a short time, it can involve:

• Vitamin and mineral deficiency,
• Protein malnutrition
• Encourage them to occur among many consequences.

Different points of view

There are many leading entities in the field of food and medicine that are positioned against this type of diet.

• The French Agency for Food, Environmental and Occupational Safety considers that the diet proposed by Mr. Dukan (among other diets) may lead to nutritional imbalances and put health at risk due to the probability of suffering from somatic, psychological, hormonal alterations. growth or performance.

• The Spanish Association of Dietitians-Nutritionists indicates that “none of the Spanish or international scientific databases (Elsevier, excelenciaclinica.net, Clinical Practice Guidelines in the National Health System, Scielo, Scirus, ScienceDirect, clinicaltrials.gov, PubMed) contains any studies that make reference to this diet or that support its effectiveness (obviously, the words of its author and the personal experiences of his witnesses or other specific individuals have no validity from the point of view of scientific evidence or of the public health)".

• The British Dietetic Association lists the Dukan diet as one of the 5 worst diets to avoid.

On the other hand, a high protein or hyperprotein diet adapted to the needs of the individual, based on good quality protein such as lean meats, fish, eggs or milk proteins together with vegetable proteins (soy, lentils, chickpeas, etc. ) to obtain a good source of amino acids, without excluding other food sources such as vegetables, fruits and quality fats, can be a dietary strategy that can produce positive effects on health.

Possible positive effects following a healthy high protein diet

• It induces a greater loss of weight and body fat. Thanks to the fact that protein is more satiating than carbohydrates and fats, as a consequence the food intake is reduced and with it the total caloric intake of the diet.
• Prevention against coronary heart diseases as long as they are not associated with the consumption of saturated fat or ultra-processed meats (hamburgers, frankfurters, cold cuts, etc.). Well-formulated hyperprotein diets improve the lipid profile as they help LDL cholesterol and triglyceride levels. In addition, these effects are enhanced if resistance exercise is performed since this training helps to increase muscle mass, strength and power, improving body composition and also increasing HDL cholesterol levels, which translates into a reduction in cardiovascular risk.
• Improves insulin resistance: according to the journal diabetes Care (2017), it seems to increase (level of evidence B) the levels of response to insulin, so that in people with type 2 diabetes diets with a consumption of proteins between 1-1.5 g / kg / day as long as they do not suffer any kidney disease.

There is some controversy about whether a high protein diet causes kidney damage in healthy people in the long term since current scientific evidence has not been able to clearly demonstrate this relationship. Currently, protein intakes of 3 g of protein / kg of body weight / day in healthy people are considered safe for kidney function, although it is not necessary to exceed intakes greater than 2.5 g of protein / kg of weight / day. that there is no benefit to consuming it.

More studies are also required to know the excess protein in bone health, since the consumption of proteins generates a series of mechanisms to eliminate ammonia in the form of urea, and for this process the calcium citrate of our bones participates, with which a higher protein intake is related to a lower bone mineral density.

However, some recent studies have affirmed that this acidification could be compensated by other nutrients such as vegetables and fruits and that, in addition, carrying out a high protein diet, but with a sufficient supply of calcium, potassium and other minerals, cannot there are negative effects on the bones but rather the opposite: it could be beneficial in the long term for bone health.

• A classic hyperprotein diet is an unbalanced diet, discouraged and that does not benefit health in the long term, in fact, it can harm.
• A balanced, high-protein diet of good quality adapted to the individual needs of the person, which does not exclude foods such as vegetables, fruits and quality fats, can be a dietary strategy that can produce positive effects on health.
• A healthy high protein diet can promote weight loss, prevent coronary heart disease, or improve insulin resistance, provided, of course, that the rest of the diet is balanced and healthy.

Diploma in Human Nutrition and Dietetics Master in Pediatric Nutrition and Sports Nutrition Teladoc Consulting Nutritionist