High Protein Diet
The high protein diet is one of the most popular diets in nutrition circles these days, having gained a tremendous following within bodybuilding circles in particular. It’s based upon the notion that as the veritable building block of muscle, protein is essential for both muscle gain and the leaning-out process, the latter of which is a primary concern among Americans today. Protein is an essential nutrient for rebuilding and repairing muscle following any period of stress, such as during exercise and strength training, but it’s also been recognized as being far more satiating than fat and carbohydrates, leading proponents of the high protein diet to associate it with appetite control, and therefore weight loss.
A high protein diet follows naturally with a lowered carbohydrate and fat intake, both of which are deficits which have been recognized as weight loss tools, though most nutritionists agree that moderate decreases in both of these macronutrients are much more desirable and much healthier than drastic reductions. However, when following a high protein diet most people have a tendency to overdo things and consume much more than the recommended daily protein intake, which can result in health problems especially for those with kidney problems (excess protein intake places undue strain on the kidneys, which process the macronutrient). Also, many high protein diet foods contain a high amount of saturated fat, such as red meat, eggs, cheese, and other dairy products, which has been linked to a higher incidence of heart disease, stroke, and several types of cancer.
The general consensus is that protein should be consumed on a daily basis at a rate of somewhere between 0.75g and 1.0g per kg of body weight, though athletes and those who are engaged in endurance or strength training generally require somewhere between 1.2g and 1.8g of protein per kg of body weight on a daily basis to meet their bodily needs.
