Protein And Body Weight Reduction
Clients seeking weight loss frequently choose a low-carb, high-protein diet. When people are successful, they often believe that the lack of carbohydrates in their daily calories is the reason for their success. Meeting the proper protein needs, on the other hand, has two advantages. The first is that protein ingestion suppresses the appetite of the customer.
Protein calories take longer to break down than carbohydrate and fat calories. As a result, when clients consume a diet rich in high-quality proteins, they will feel fuller for longer. The term spontaneous reduction in calorie intake refers to this type of hunger decrease. All it implies for your customer is that they will feel satisfied for longer, making them less likely to eat and snack at inappropriate times.
Protein is required for the maintenance and increase of lean mass, as previously stated. Because muscle consumes more calories than fat to survive, clients with more muscular tissue have a greater resting metabolic rate. More calories are expended each day when your resting metabolic rate is greater. More calories burnt equals more weight lost, according to basic weight reduction principles. This is the second reason why daily protein consumption is critical for body fat loss.
You probably already know some of this, but youll need to be able to persuade your customers and anyone who seeks fitness and nutrition guidance from you. Explain why its critical to get enough high-quality protein:
Pea Protein Fights Blood Pressure And Kidney Disease
New research from Canada found that proteins in the common garden pea may provide a natural remedy against high blood pressure and chronic kidney disease . The pea protein could be used as a natural food product such as an additive or dietary supplement to help the millions of people worldwide that suffer from these conditions, suggested the researchers.
Dr Rotimi Aluko, a food chemist at the University of Manitoba in Winnipeg, Canada will be presenting the findings at the American Chemical Societys 237th National Meeting which is taking place this week in Salt Lake City, Utah, USA.
Hypertension or high blood pressure is a major risk factor for people with chronic kidney disease . Estimates suggests that the number of people with CKD is on the rise in the US and other countries. 13 per cent of adults in the US, about 26 million people, have CKD. This compares with 10 per cent, or 20 million in the 1990s.
CKD is difficult to treat, and many patients progress to end-stage kidney disease and have to have dialysis or a kidney transplant. Scientists are continually looking for new ways to treat CKD and stop kidneys from deteriorating.
Peas have long held prime position as nutrition superstars said an American Chemical Society press statement. They contain a healthy amount of protein, fiber, and vitamins and come in a low-fat, cholesterol-free package.
Aluko told the press that:
Aluko said this was significant because:
Will I Need To Limit Fluid
Most people in the early stages of kidney disease do not need to limit the amount of fluids they drink. If you do not know your stage of kidney disease, ask your healthcare provider.
If your kidney disease gets worse, your dietitian or healthcare provider can let you know if you need to limit fluids and how much to drink each day.
Healthy Kidneys And Whey Protein
The University of Connecticut conducted a studied called “Dietary Protein Intake and Renal Function,” showing there isn’t any concern for people with healthy kidneys who consume high amounts of whey protein. The study references recent research on high protein diets for both weight loss and athletes, which have found no negative impact on kidney function. The conclusion finds there is no evidence that supports the idea that high protein intake is a cause of kidney damage or dysfunction.
Body Weight Body Composition And Lipid Profile
The effects of NP diet v. HP diet and sedentary status v. resistance training on body weight, body composition and lipid profile are presented in Table 3. Final body weight was lower in the training and NP groups when compared with the sedentary and HP groups, respectively, particularly after 23 months of intervention . There was a significant interaction between diet and training , with a larger training-derived weight reduction in the NP groups than in the HP groups . Carcass weight did not show differences between the sedentary and training groups, while it was heavier in the HP groups compared with the NP groups, particularly after the second and third month of the experimental period . White fat percentage was lower in the HP groups when compared with the NP groups, especially after the third month , and in the training groups compared with the sedentary groups, with a larger effect on the second and third month.
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Food Consumption Body Weight Body Composition And Lipid Profile
In a similar way to what has been reported by other authors, food intake and body weight were altered by HP diet consumption. Body weight reduction may be attributed to a combined effect of the lower energy intake exhibited by the HP experimental groups, and the higher energy expenditure required by digestion and metabolism of protein foodstuffs. Alterations in body weight and food intake caused by HP diet consumption were probably on the basis of the lower plasma total- and HDL-cholesterol, and TAG exhibited by HP-fed animals. Furthermore, several human and rodent studies have demonstrated the ability of whey protein to improve body composition . To note is that in the present study, the HP groups showed higher muscle mass . Hypertrophy was also observed, as was expected, on the training groups, especially after 2 months of training.
What Happens If I Dont Get Enough Protein
When a person on dialysis does not get enough protein, they may or may not realize it.
In many cases, people can have low protein levels and feel fine .
The term Protein Energy Wasting is used for those that do not get enough protein in their diet and then use the protein and energy stores in their body.
Symptoms and risks of low protein on dialysis
Some of the symptoms a person may experience if they dont eat enough protein can include
- Increased risk of death
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Kidney Disease And Protein Powders: Whey Pea Rice Essential Amino Acids Protein Powder For Ckd
Kidney Disease and Protein Powders: Whey, Pea, Rice, Essential Amino Acids Protein Powder For CKD
Lets talk about protein powders andkidney disease. Coming from the Journal of the Applied Physiology Nutrition and MetabolismJanuary 2021titled Whey Protein Supplementation and Its potentially Adverse Effects on Health: A Systematic Review.
So what did they say here? They werent even looking at people withkidney disease and instead lookedat people who take whey protein withoutany professional guidance and for anextended period of time. Itpotentially has the impact to damage thekidneys and the liver is what theymention.
Now we know that if you have kidneydisease you do not want to take any wheyprotein powder because youre getting avery concentrated source of proteinthats going to have to be broken downby the body, processed by the kidney, cause more damage toyour kidney. Now even if you go to a doctor or dietitian and they see that you might have protein energy wasting, where youre notabsorbing protein and losing protein in the urine, they may recommend aprotein powder or a kidney protein shake. You dont want to use those, thats outdated information. Anybody whos really up on the researchin the last 10 years knows you dontwant to take protein powders for kidneydisease.
Nutritional Requirements In Chronic Kidney Disease
Regarding dietary protein recommendations in CKD, the current Kidney Dialysis Outcome Quality Initiative guidelines suggest a protein intake of 0.6 0.75 grams of protein per kilogram of body weight per day for patients in stages 1 4 of CKD. In stage 5, when the patients are receiving dialysis, increased protein intake is suggested . Table 4 has mentioned selected nutritional parameter requirements for varying levels of kidney disease based on the American Dietetic Association guidelines.
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Nutrition In Chronic Kidney Disease Patients With Diabetes
There are concerns regarding the glycemic burden of nutritional interventions in patients with diabetes mellitus. However, such considerations might have less relevance in malnourished patients on dialysis. Indeed, in approximately one-third of the patients on dialysis with diabetes mellitus, a state of burnt-out diabetes is observed, in which frequent episodes of hypoglycemia necessitate a decrease or even total discontinuation of most or all diabetic medications, including insulin injections and oral hypoglycemic agents. Many of these patients exhibit normal-to-low levels of hemoglobin A1c, even without medication for diabetes mellitus and when they originally suffered from diabetic nephropathy as the etiology of their CKD. In the opinion of the authors, in a recent review, a history of diabetes mellitus is not a contraindication for oral nutritional therapy or meals during hemodialysis, and should not be a reason to withhold nutritional interventions, especially among dialysis patients with hypoalbuminemia and normal-to-low levels of hemoglobin A1c.
What Is A Low Protein Diet
A low protein diet is a diet in which the daily protein allowance is restricted below the general nutrition guidelines.
The general recommendation for adequate protein is 0.8 grams of protein per kilogram of body weight.
A low protein diet is anywhere from 0.6 to 0.8 grams of protein per kilogram of body weight. The specific amount determined in this range will include factors such as age, activity level, stage, and cause of kidney disease.
Fat and carbohydrates will need to be adjusted when on a low protein diet. Fat and carbohydrates are the other to macronutrients in our diet.
And while Im not a fan of the traditional ketogenic diet, I do believe that a modified version can be very beneficial. Read more about the keto diet and kidney disease here.
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Potassium Is Not Bad In A Plant
One of the first recommendations a physician may give someone with kidney disease is stop eating potassium.
However, what studies are now showing is that even those with later-stages of kidney disease can benefit in not having such a significant restriction, especially if following a plant-based diet.
Potassium can help with blood pressure control, which is very helpful for your kidneys as high blood pressure is one of the top causes of kidney disease.
The highest sources of potassium in our diet come from fruit and vegetables. When following a plant-based diet, the goal is to have a base including fruits and vegetables.
A study in 2013 found that after one year of increased intakes of fruits and vegetables in those with stage 4 CKD found no impact on potassium levels, but did result in improved metabolic acidosis and better kidney health.
If your doctor has told you to limit potassium, it does not mean you cannot follow a plant-based diet. Work with a dietitian to learn your best potassium needs and goals to keep your kidneys healthy. Learn more about the low potassium diet here.
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Can It Cause Constipation And Nutritional Deficiencies
Constipation is not a normal side effect of whey protein.
For a few people, a lactose intolerance may cause constipation by slowing the movement of the gut .
However, constipation is more likely caused when people eat fewer fruits and vegetables in favor of whey protein, especially when theyre on a low-carb diet.
Fruits and vegetables are a great source of fiber, which helps form stool and promotes regular bowel movements .
If you suspect that whey protein makes you constipated, check whether you are eating enough fruits and vegetables. You can also try taking a soluble fiber supplement.
Another reason why replacing whole foods with whey protein is a bad idea is because it may increase your risk of nutrient deficiencies.
Whole foods, especially fruits and vegetables, are nutrient-rich and contain a variety of minerals necessary for optimal health.
Therefore, its important to keep eating a balanced diet while youre taking whey protein.
Summary: You may be at risk of constipation and nutrient deficiencies if you replace fruits and vegetables in your diet with whey protein. Eating a balanced diet can help counter these effects.
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How Much Protein Do I Need Heres The Answer
Now that you explained to the naysayers that more protein is better, how much should you recommend?
Currently the FDA recommendation for a daily protein intake is 50 grams for both men and women. This is a very general recommendation and isnt accurate for highly active clients.
For people who work out, for athletes and trainers, more protein is necessary to build muscle and aid in recovery.
At this point, there arent any studies showing that 2 grams of protein per kilogram of body weight is harmful although theres still ongoing research in this area.
For clients who are moderately to extremely active, 2 to 3 grams of protein per kilogram of bodyweight is a good general guideline.
This means that for an athlete who weighs 175 pounds , protein in the range of 160 to 240 grams per day is reasonable, much more than the FDA recommendation.
While helping a client figure out how much protein to eat, it is important to keep in mind that too much protein can be harmful for anyone with kidney disease or kidney damage. For clients with kidney damage, a recommended intake is about 0.6 grams per kilogram. 6
Unfortunately, chronic kidney disease is known as a silent disease. Symptoms are hard to detect, but you can get some simple tests done at your doctors office to find out if you have any issues with your kidneys.
Does Protein Itself Raise Urine Calcium
Four studies appear to fit the needs for data in that they are trials of protein loading in a rather pure form, using foods and with considerable care for total nutrition. Of these, one used alkali to offset the protein acid load. The points taken from these additional reports are here.
The Fenton data are in a faded blue, for visual contrast. The protein load studies are in red. The pentagon and diamond are protein load +KCl and the same protein load + K Citrate in a single trial.
In these trials, protein intake was varied over a two fold range, mostly from about 1 to about 2 gm/kg/day.
More or less the data fall on the Fenton plot.
In the one special trial it is obvious that the K Citrate lowered the change in NAE without affecting the change in urine calcium. So it is possible to dissociate a protein effect from its acid base effect within the controlled environment of a trial. Given the modest quantitative changes in NAE it is possible that natural variability of urine calcium excretion might have permitted apparent stability despite the lack of a change in NAE in one point and a significant increase of NAE in the other, but the statistical testing is based on the observed variability and gave a low probability from chance alone.
Essentially the trial of diamonds and pentagons tells us that protein itself has a renal effect on calcium handling.
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The Benefits Of A Plant
Research published in the American Journal of Kidney Diseases suggests that eating plant-based protein sources instead of meat could play a significant role in improving the health of people with declining kidney function.
Vegetarian diets are believed to reduce the protein content in urine, the renal acid load , and renal hyperfiltration . The reduction of these factors help prevent kidney disease as well.
The National Kidney Foundation also states that CKD patients who follow a plant-based diet are at an advantage of slowing down the progression of their kidney disease. These are other known benefits of eating plant-based protein sources:
- Allows you to maintain a healthy weight
- Lowers blood pressure and cholesterol levels, reducing the risk of heart disease
- Aids your body to use insulin better and ward off diabetes risk
- Nourishes your body with antioxidants to prevent cell damage
Meatless protein sources that provide you with all the vitamins and nutrients your body needs are called complete proteins. These foods are packed with essential amino acids which are proteins converted by your body to build your cells, muscles, and organs.
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The Harmful Side Effects Of Whey Protein
True athleticism isnt about being stronger or fasterits about longevity. Some shine bright and fizzle out quickly, while others can keep going for years. Its not about how good you are in your prime, its about how long you can stay in your prime. Many professional athletes have discovered that a dairy-free diet is key to enhancing their performance and maintaining their peak for years past their expected retirement age. These leaders are moving the needle toward plant-based fuel in sport, but the misconception surrounding dairy and performance nutrition still lingers. Whey is still the most commonly used protein supplement by athletes and trainers according to a just-released paper, Whey protein supplementation and its potentially adverse effects on health: a systematic review. Per the reviews title, whey protein is not the healthy muscle-maker that marketing makes it out to be.
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Some People May Be Allergic To Whey Protein
Because whey protein comes from cows milk, people with a cows milk allergy may be allergic to it.
Nevertheless, cows milk allergies are very rare in adults, since up to 90% of people with cows milk allergies outgrow them by the age of three .
Symptoms of a cows milk allergy may include hives, rashes, facial swelling, throat and tongue swelling and a runny or stuffy nose .
In some cases, a cows milk allergy may trigger anaphylaxis, a severe, life-threatening allergic reaction.
Again, its worth remembering that a cows milk allergy is rare in adults, but it can have severe consequences.
Moreover, an allergy to whey protein should not be confused with lactose intolerance.
Most allergies occur when the body produces an immune response to a protein. However, an intolerance is caused by an enzyme deficiency and does not involve the immune system .
If you have a cows milk protein allergy, try a non-dairy protein powder, such as soy, pea, egg, rice or hemp protein.
If you are unsure whether your symptoms are due to an allergy or intolerance, its best to check with your doctor.
Summary: Those who are allergic to cows milk may also be allergic to whey protein. Nevertheless, cows milk allergies are very rare in adults.
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