Lose WeightThe risks of following a high protein diet (rich in protein)

The risks of following a high protein diet (rich in protein)

The hyperprotein diet (high in protein) is widely used by many celebrities, but it can be harmful to health. We explain all its risks to you.

One of the diets chosen and most used by many celebrities is the so-called hyperprotein diet, although it seems that this diet is not entirely healthy, as many nutritionists have already warned.

And, that apparently so beneficial effect when it comes to losing weight, we find it in the satiating and thermogenic effect of proteins, since they are able to mobilize ketone bodies and therefore control appetite. However, its effects on the body can be so harmful that many nutritionists and dietitians advise against monitoring it.

Basically it is based on following a diet whose main basis is to choose foods that stand out for being a good source of protein, to the detriment or exclusion of foods with high carbohydrate content, as for example, it could be the case of pasta. Or bread.

What is the hyperprotein diet? What is this high protein diet?

The hyperprotein diet is characterized by the fact that it consists of consuming without limits those foods that are rich in protein, always to the detriment of carbohydrates.

For example, it tends to give some importance to certain foods rich in protein such as cold cuts, meats, sausages, dairy products and eggs, but prohibits foods as important to health as cereals, bread, potatoes, legumes, etc.

That is, the hyperprotein diet is a type of diet that is based on the consumption of foods that are especially rich in protein, so foods that are a good source of carbohydrates or carbohydrates are excluded, such as pasta, cereals or bread.

But as if this were not enough, it also tends to limit the consumption of fruits and vegetables, which, as you know, should be consumed daily as they help us maintain and enjoy a healthy, balanced diet, and above all good health.

Advocates of high protein diets tend to promise a weight loss of between 2 to 3 kilos in just one week, and to promote the elimination of fluids. For example, when following a diet of this type in order to lose weight, the chosen protein must always be low in fat. Thus, it is usually chosen between white meat replacing red meat, and skim milk instead of whole (or complete) milk.

Although it is a diet that, yes, allows a significant elimination of fluids and provides a certain value of satiety, it can be very harmful to health.

Negative aspects of following this diet

Before following this type of diet, the best thing to do is to know a little more about why the hyperprotein diet can be conceived as an inappropriate and dangerous type of diet to lose weight, which in reality can be quite harmful to our health:

  • It produces a rapid loss of weight, but only water is eliminated, not adipose tissue, hence the great deception of the hyperprotein diet. That is, you tend to lose weight and volume not because you have lost fat mass, but because you have lost glycogen, proteins from lean mass (that is, muscle) and water.
  • It produces dehydration, fatigue and headache in many people who follow it, especially when it is not well compensated. This is mainly due to the absence of carbohydrates, which causes the formation of ketones, which tend to accumulate in the blood.
  • It can increase cholesterol and triglyceride levels.
  • Uric acid levels also increase, causing its deposit in the joints in the form of a crystal, which in turn can increase the risk of gout.
  • Decreases the absorption of calcium.
  • It produces a dangerous overload of both the liver and the kidneys, due to the increased metabolism of proteins.

Clearly, once the diet is abandoned, many of your followers will be surprised that they have rapidly gained weight. This is due to the “rebound effect”, mainly motivated because the weight loss has been caused more by the lost fluid and water, than by fat.

However, although following an unbalanced diet based solely on the consumption of foods rich in protein can be detrimental to health, we must bear in mind that proteins are essential for our body. Therefore, we should not underestimate the consumption of protein foods because of this type of diet.

The most recommended if you want to follow it

This diet is usually recommended when, for various reasons, it can work as an alternative when at some point during treatment, weight loss stagnates or stops.

Of course, it should not be followed by anyone or for more than a couple of days.

The most advisable thing is that the hyperprotein diet is effectively constituted by protein foods, but that do not have fat, just as it is extremely important to ingest more than 2.5 liters of liquid daily without calories, if possible water to compensate for the loss of fluids .

In any case, it is best to follow it under the supervision of our dietitian or nutritionist, and as long as it is not contraindicated.


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