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What Happens To Your Body on High Protein Diet

What Happens To Your Body on High Protein Diet

Are you ready to instantly lose 
weight, gain muscle, and live longer?   Well, no matter what anyone says, there is no 
miracle diet that can do these things for you.   Staying healthy is a balance between eating 
the right foods and being active. However,   a high protein diet may be a good place to 
start. There are a lot of positive things   that eating protein can do for your body. But 
too much protein can cause some nasty side   effects. How much is too much? And does it matter 
where your protein comes from? Let’s find out. Proteins are arguably the most 
important molecules in your body.   They make up your cells, allow your body to carry 
out essential functions, and without protein,   you’d die. There are over 80,000 
different proteins in the human body,   and each one has a function. In fact, proteins 
make up around 20% of your entire body. So,   it should come as no surprise that consuming 
enough protein is vital to your survival. Proteins are made up of smaller molecules called 
amino acids that are joined together and aligned   in unique ways to create different shapes. 
The crazy thing is out of the 21 amino acids   used by the human body to make proteins; there 
are 9 that can’t be synthesized by your cells.   This means the only way to get them is by eating 
foods that have these amino acids stored in them.

Which foods contain the amino acids and proteins 
I need to stay alive, you may be wondering.   Don’t worry; The Infographics Show 
has got you covered. We will tell you   exactly where to find the protein your body 
so desperately craves later on in the video. Let’s start with the basics. When you eat 
something, your body tears it apart, breaks   it down, and then circulates the molecules and 
nutrients contained within the food around your   body so that your cells can get what they need. 
For example, if you eat a slice of pork belly,   the fats, proteins, and other molecules 
that are contained within the piece of meat   don’t go straight to your belly.

Instead, the meat 
is broken down in the stomach and intestines, and   the individual nutrients get circulated to every 
part of your body via your circulatory system. Therefore, we eat to provide our bodies 
with the molecules necessary to function   and keep us alive. And proteins are one 
of the most important molecules of all.   So, how much protein should you actually be 
eating? And what does it do to your body? Everyone’s body is different, which means that 
everyone's daily intake of protein will need to   be different to provide the optimum effect. 
Researchers suggest that the average male   should consume around 56 grams of protein per 
day while females should have approximately 46   grams of protein each day. However, since 
everyone is a different size and weight,   there may be a better way to calculate 
how much protein you should be eating.

You should be consuming around .365 grams of 
protein a day for every pound you weigh. An easier   way to think about this is for every 10 pounds of 
body weight; you should eat 3.65 grams of protein.   This means if you weigh 150 pounds, you should 
eat around 55 grams of protein throughout your   day. However, this is just a baseline. People who 
are more active will need to consume more protein   to maintain or build their muscle mass. But these 
calculations are a good baseline to start with. Surprisingly, there is still a decent amount of 
debate within the scientific and medical community   on how much protein someone should 
actually consume in a 24 hour period.   Some experts put the number twice 
as high as previously mentioned,   but more research still needs to 
be done to justify these numbers. Regardless of what the exact amount of 
protein a person should consume is, there   is an even more important question. What does 
the protein you eat physically do to your body? Since proteins play a vital role in many life 
functions and literally make up the cells   in your body, a better question might be: what 
don’t proteins do? There are definitely a number   of noticeable effects that a high-protein diet 
can have on your overall health and physiology.

Scientists have found that high-protein 
diets end up reducing your appetite.   A number of studies revealed that out of all the 
nutrients you consume on a daily basis, protein is   the one that makes you feel full the fastest. 
The reason for this is that protein reduces   the amount of a hormone called ghrelin in your 
body. Ghrelin is one of the molecules that tells   your brain that you’re hungry. Therefore, the less 
ghrelin in your system, the less hungry you feel. Protein also boosts the levels of peptide 
YY, which signals the body that it’s full.   With the reduction of ghrelin and the increase of 
peptide YY, the body feels nutritionally satisfied   much sooner than you would with a low-protein 
meal. This reduces the urge to overeat,   which in turn can help you 
lose weight and stay healthier. In a study conducted at the University 
of Washington School of Medicine,   people who increased the number of calories 
they consumed from a protein source from 15%   to 30% ate around 441 fewer calories per day than 
someone on a lower-protein diet. The craziest part   was that the people in the study were 
allowed to eat as much as they wanted.   The group that increased their protein intake 
just felt fuller quicker, so they ate less.   What this implies is that subbing out foods that 
are higher in fats, sugars, and carbohydrates   for meat or high protein veggies might make 
you feel more satisfied with fewer calories.

Along with suppressing appetite, high protein 
diets can help you lose weight in another way. High protein intake has been 
shown to increase metabolism,   at least for a short period of time. Even as you 
eat, your body is using energy to break down the   food and circulate the nutrients to your vital 
organs and muscles. The energy expended and the   increase in metabolic rate to aid in digestion 
is called the thermic effect of food or TEF. The interesting thing is that protein has a much 
higher thermic effect than most other types of   molecules like carbohydrates or fats. Studies 
have shown that by eating high protein foods,   your thermic effect can increase by 5 to 
15 percent more than consuming food with   little or no protein. What this means 
is that your body has to work harder   to break down protein than other molecules. This 
causes you to use more energy during digestion   while simultaneously increasing your metabolism. All of these factors combined can cause your 
body to burn 80 to 100 more calories a day   just from eating. And this might be a 
conservative number. One study showed   that a group of people eating a high protein 
diet burned on average 260 calories more per day   than a group of people on a low protein diet. 
This is the equivalent of the amount of energy   expended from a moderate workout session.

Who 
knew that eating could be such a good exercise? And speaking of working out, protein is 
literally the building block for all your   muscles. So, does eating more protein 
correlate to increased muscle size? Not exactly. However, increasing the amount of 
protein in your diet will impact your muscles   in a number of different ways. Eating more 
protein does not necessarily build more muscle,   but it does help maintain muscle mass and 
promote growth. If all you did was eat protein,   your muscles would not magically become 
bigger.

However, if you engaged in a   weightlifting regiment on a regular basis 
while also increasing protein intake,   your muscles would likely get larger more 
quickly than if you stuck to your typical diet. Someone who is active and trying 
to bulk up their muscle mass should   definitely increase the amount of 
protein they put into their bodies.   There is also another important factor to consider 
when trying to build, or more importantly,   maintain muscle mass. If for some reason you 
need to stop lifting weights or reduce your   time working out due to an injury or life just 
getting in the way, you should still maintain a   high protein diet. The rationale for this is that 
if you go from being highly active to less active,   you will begin to lose weight as your muscles 
shrink. However, a high protein diet can slow   the rate of and even prevent muscle loss 
if the right types of food are consumed.

Perhaps the biggest selling point for 
high-protein diets is that not only   will they help you lose weight, but they 
will help you keep the pounds off as well. Over the course of a year, high-protein diets 
seem to be much more effective at helping people   maintain weight loss. Now, it is important 
to remember that just eating a lot of protein   will not cause you to lose weight instantly. 
However, there may be some huge benefits if you   stay active, eat the right types of protein, 
and keep track of your calories. For example,   a study that tracked 130 people on high-protein 
diets over the course of a year found that they   lost 53% more body fat compared to a control 
group of people on a regular-protein diet. In a clinical trial conducted by the Department 
of Human Biology at Maastricht University in the   Netherlands, researchers found that high-protein 
diets reduced weight regain by around 50%.   This is huge for people who want to lose weight 
and keep the weight off. As many dieters know,   losing the weight is only half the battle; 
it’s keeping the weight off that can be hard.   But it seems from a number of studies that 
a high-protein diet and healthy lifestyle   may be one of the best ways to do just that.

You probably have heard that one side 
effect of a high protein diet is that   it can be damaging to your bones. 
But is there any truth to this? This myth probably originated from the idea 
that protein can increase the acidity level of   the body slightly, which in theory could cause 
calcium to leach from your bones. To be fair,   if your blood’s acidity was high enough, 
it most certainly could cause the calcium   on your bones to break down and weaken 
your skeletal system. But if your blood   ever ended up at that high level of acidity, 
you’d be dead, so it really wouldn’t matter. What long-term studies have shown is that 
both animal and plant protein can actually   help people maintain bone mass as they 
get older. According to some research,   people who maintain a high protein diet over 
extended periods of time also seem to be at a   lower risk of osteoporosis and bone fractures. 
It is important to point out that this does   not mean you should immediately start consuming 
massive quantities of beef to increase your bone   health.

There are better sources of protein, 
which we will break down for you in a bit. The same thing goes for this 
next health benefit. It is all   contingent on what type of protein you are eating. It may seem counterintuitive, but a high-protein 
diet can actually lower your blood pressure.   The exact mechanism for this is 
not completely understood yet,   but in one study, it was found that a 
high-protein diet did not just lower blood   pressure but also reduced LDL cholesterol and 
triglycerides. This is important because these   factors in high levels can be a recipe for 
heart attacks, strokes, and kidney disease. Although a high-protein diet can 
have harmful effects on the kidneys,   you probably don’t need to worry too 
much as long as you are in good health. Doctors recommend that people with kidney 
diseases reduce the amount of protein they eat.   This is because high amounts of protein 
can exacerbate problems in kidneys that   are already damaged.

However, the same 
thing cannot be said about people with   healthy kidneys. It is always 
important to follow the advice   of doctors and medical professionals 
when they recommend lifestyle changes.   However, no studies have connected high protein 
consumption to causing damage to healthy kidneys. Protein may even be able to reverse 
and repair the damage done to the body. Since it is the building block of 
your cells, mussels, and organs,   eating more protein actually provides your body 
with the resources it needs to help repair itself.   Several studies have even claimed that after you 
suffer an injury, consuming more protein could   help speed up the time it takes to recover. Some 
researchers even claim that if you are on a high   protein diet before you get injured, it may 
cause your body to heal faster than someone   who is not.

More analysis needs to be done, but 
it is possible that in the future, doctors will   recommend foods high in protein after an injury, 
along with other already established treatments. So, we know that high protein diets have several 
immediate and short-term benefits for the body.   But what about as you get older? It may 
sound crazy, but a high protein diet in   the middle stages of life can have lasting 
benefits even into your more mature years. It is no secret that as you age, your body 
becomes weaker.

Your muscles start to shrink,   and your bones become more frail. However, 
studies have shown by eating more protein,   these effects can be mitigated. It is important 
that you also maintain some form of activity as   well because if you don’t use your muscles, 
they will begin to atrophy no matter how   much protein you eat. But eating a high-protein 
diet during your life and into your later years   may help your body retain some of its strength 
and keep you in better overall health. There are definitely a lot of positives to eating 
a high protein diet, but is there a downside?   Unfortunately, yes, so before 
you go on a meat buying spree,   make sure to watch the rest of this video. As we said before, there is no miracle diet that 
can solve all of your weight and health problems.   This is especially true of high-protein diets that 
require you to cut out all other macronutrients   from your meals.

You should steer clear of any 
diet that tells you to remove all carbs or fats   from your life. In these types of situations, 
you could develop nutritional deficiencies   such as low fiber, which can cause 
headaches and constipation. Therefore,   a high-protein diet does not mean you should 
remove all other types of food from your life. As we said before, the type of protein you’re 
eating matters. And there are definitely some   foods that are better than others. 
You should not be eating all red meat   or full-fat dairy foods because they can 
cause an increased risk of heart disease.   This is because these types of food are often 
full of saturated fats and high in cholesterol. So, this brings up the question: what 
type of foods should you be eating in   your high protein diet? You obviously want 
to receive the benefits of consuming more   protein but don't want to put yourself at 
risk for high cholesterol or heart disease.   Luckily, The Infographics 
Show has got you covered.

The best meats to eat to get your 
protein fix are a mixture of birds,   fish, and one other animal that you won’t believe. Chicken is a relatively low-priced meat that is 
healthy and can provide enough protein to meet   your daily requirements. Chicken contains around 
31 grams of protein in every 100 grams of meat.   The best thing about chicken is 
that about 90% of the calories   in the meat come directly from protein. 
We discussed earlier how important this   is for speeding up your metabolism 
and reducing daily caloric intake. However, an even healthier option for high protein 
meat is fish. Yellowfin tuna contains around 30   grams of protein per 100 grams of meat. Other 
fish possess slightly less protein per serving,   but not by much. However, the benefit of 
eating fish as part of a high protein diet   is that they also contain omega-3 fatty acids and 
vitamins such as D and B2.

Omega-3 has shown to be   extremely good for your heart and reduce plaque 
buildup around blood vessels. This means that   fish is a two-for-one meal that provides both high 
amounts of protein and essential vitamins as well. Another seafood that is high in protein 
is shrimp. These crustaceans contain   23 grams of protein for every 100 grams of meat. 
They also might provide a cheaper way to get   your daily protein from seafood as shrimp tend 
to cost less per pound than higher-end fishes. The most surprising animal that can 
serve as a good source of protein   isn’t a fish, bird, or mammal. 
Instead, it is an insect.

Crickets are an excellent source of protein. They 
contain around 60 grams of protein for every 100   grams of crickets consumed. Right now, crickets 
tend not to be the main source of protein for any   diet. However, as scientists and nutritionists 
work to make crickets more mainstream,   this is changing. The great thing about 
these insects is that they are plentiful,   reproduce rapidly, and have minimal impact on 
the environment. When they are eaten whole,   crickets don’t really have much of a taste other 
than whatever seasoning is put on them. Some   companies are even using crickets in their protein 
bars and powder. Regardless of your feelings on   bugs, crickets may be the most sustainable, 
cost-effective source of protein we have.

Meat is not the only way to get your protein, 
though. If you are a vegetarian or just looking   for plant-based options, there are plenty of 
high-protein plants that will allow you to   meet your daily intake goals. These foods 
also are healthier than eating most meats   and can either be used as a substitute or 
an extra source of protein during a meal. One of the richest plant proteins is seitan. 
This durable food is made from the gluten of   wheat and contains around 25 grams of 
protein for every 100 grams of seitan.   It also boasts the highest amount of protein per 
gram out of any plant-based alternatives to meat. Tofu is also high in protein as well. 
Tofu is actually made of coagulated soy   milk that has been pressed together into a block.   Although this doesn’t sound super appetizing, 
Tofu has the ability to fit into almost any dish   as it has very little taste of its own and its 
texture can change based on how it’s cooked.   The best part about tofu is that it not only 
contains high amounts of protein but it is   rich in iron and calcium as well.

In 100 grams 
of tofu, there are around 20 grams of protein. Beans are also a great protein source for 
anyone trying to stay away from meat. Most beans   constrain around 15 grams of protein per cup. And 
since beans can be cooked in a variety of ways,   they can easily be added to pretty much 
any meal to boost your protein intake. Medical professionals recommend that most of 
your protein should come from plant sources.   This is because they tend to be a healthier option 
than meat due to the fact that plants contain many   nutrients and vitamins your body needs. If 
you only eat meat, you will definitely have   a high-protein diet, but that will be about it. 
There is no substitute for a well-balanced diet,   so make sure to incorporate different protein 
sources in your meals throughout the day.

This brings us to a very important 
question. How much protein is too much?   And what side effects can 
consuming too much protein have? It is always possible to have too much of a 
good thing in life, and protein is no different.   When you consume too much protein the 
risks outweigh the benefits. For example,   although protein has been shown to have 
no long-term effects on healthy kidneys,   it can still cause other problems 
in this part of the body. Eating   too much protein can lead to kidney stones, 
which are incredibly painful until removed. Depending on the size of the stones, a doctor 
may need to use a laser to break them up into   smaller pieces. There are two main ways 
that the kidney stones can then be removed;   both are painful enough that the patient 
needs to be given anesthesia.

One method is   known as a cystoscopy, where the doctor inserts a 
cystoscope into the urethra to locate and remove   the stones. You can imagine that having anything 
stuck up your urethra would be unpleasant. Another method of removing kidney stones 
is called percutaneous nephrolithotomy.   This is when the doctor cuts a hole in your side 
and kidney and inserts a tool called a nephroscope   into it . This device then allows the doctor 
to look around and remove any stones they find. As mentioned before, eating too much red meat can 
also lead to high cholesterol and heart problems.   Therefore, it is important not to restrict 
your high protein diet to just one type   of meat or protein source. There is still 
disagreement amongst medical professionals   as to how much protein is too much, but there 
are definitely some guidelines to follow.

For the average person, it is recommended 
you not eat more than 0.9 grams of protein   for every pound you weigh. This means that 
a 150-pound person should not consume more   than 135 grams of protein in a day. And this 
is the very upper limit. That being said,   if you are someone who is extremely active 
or an athlete, you can probably get away   with eating slightly more protein as your 
body will use it to repair and build muscle.   It is when the body becomes oversaturated 
with protein that problems start to arise.

There are some key steps you should take 
before starting a high-protein diet,   especially if you are going to try and 
consume the upper limits for your body weight.   The first is to discuss the decision 
with your doctor. They will likely want   to run some tests just to make sure your 
kidneys are healthy and in working order. You will also need to do your research. 
We have tried to provide you with some   of the best food options to eat while on a high 
protein diet, but there are many other choices.   Depending on where you live and what type of 
foods you like, there are likely other sources of   protein that might be better for you. You can also 
talk to a nutritionist who may be able to give you   further guidance. It is important to remember 
that although some meats have higher amounts of   protein than other foods, fish, nuts, and beans 
can all be healthy supplements to any meal. Regardless of what high-protein foods 
you decide to eat, you should still   include fruits and vegetables in your diet. 
They may not have as much protein as meat,   but they are rich in vitamins 
and minerals your body needs.

You also should identify exactly why you are 
starting your high protein diet. If your goal   is to lose weight, you don’t need to consume as 
much protein as someone who is working to bulk   up and gain muscle. Or maybe you are just planning 
for the future and want to have a healthier body   in the long run. There are many benefits to eating 
a high protein diet, but there can also be risks.   This is why it never hurts to discuss your 
dietary plan with medical professionals. Now watch “What Happens To Your Body 
When You Don't Eat (Fast).” Or check   out “What Happens To Your Body If You Never Move.”

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