A high protein diet by taking in over 20% of daily calories has gained popularity. It is known for its potential role in weight loss, muscle maintenance, and improved blood markers.
Benefits of Protein
First, the weight loss that will be evident. Increased satiety and a boost in metabolism account for it.
The most evident is muscle preservation. To build and maintain muscle mass, protein intake should be higher.
Improvement of muscle strength and function, especially in older adults is important.
Improved blood markers are also evident. Your blood pressure is lower. Also, your lipid profiles improve such as lower triglycerides and a possible increase in HDL cholesterol.
From my experience, I have noticed more energy during the course of the day. I don’t have as many energy dips as before.
Potential Risks of High Protein Intake
The long-term health risks could include kidney function. Poor kidney function could lead to hyperproteinemia, which means that there is too much protein in the bloodstream. To counter it, you need to take in more fluids to eliminate byproducts.
Nutrient deficiencies are due to high meat diet and deficiencies in fiber and other vitamins. This in turn leads to high cholesterol and heart disease. The other problem is a loss of calcium. This can lead to osteoporosis.
The challenges of sustainability of dietary and lifestyle include limiting certain food groups. The harder part is to maintain balanced intake of macros.
Other potential risks from a high protein lifestyle is constipation from low fiber and other digestive discomfort.
What I’m Trying to Avoid From High Protein Intake
I’m concerned as to what a sedentary lifestyle will do to my body. I would gain weight, lose muscle strength, and endurance. Endurance is big for me as I run marathons.
Also, I would have a slower metabolism and poor blood circulation.
With that being said, what I’m trying to do is beneficial. This lifestyle change gives a boost in energy. That is needed for me to keep up with a 7-year-old and a 2-year-old.
In turn, I am working on improving my running performance. Also, I want to avoid any health risks so I can be around my family for as long as I can.
What I take in
The lifestyle change consists of maintaining my protein intake. Therefore, I take in egg whites, tofu, spinach, mushrooms, some cheese, brown rice, and black beans. These are complemented with some eggs, chicken, meat, yogurt, cottage cheese, some fruit, protein powder, and peanut butter powder.
To find the balance of keeping my calorie intake low and my protein high for me was a balancing act. All of it is tracked on MyFitnessPal. Furthermore, I also keep my portion sizes somewhat small. I do get full with what I eat while at work.
Conclusion
As I get older, I need to be more concerned about what I take in. To modify my food intake is not difficult once you figure it out. It just takes focus to maintain it. As my running coach constantly says, “Trust the process” and your body will thank you in the long run.
To learn more about me, you can go to my “About Me” page.