Proteins are essential macronutrients for proper functioning and maintenance of tissues, organs, and skin.
High-protein dietary sources include eggs, legumes, dairy products, lean meats, seafood, and nuts.
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day, providing 4 calories per gram.
Protein diets work by boosting metabolism and reducing appetite.
While carbohydrates and fats are easily stored as body fat, converting protein to fat requires more complex reactions.
Proteins take longer to digest and provide longer-lasting satiety, helping reduce hunger levels between meals.
They also help maintain lean muscle mass during weight loss and speed up muscle recovery after exercise.
Additionally, when carbohydrate intake is reduced, the body begins using fat for energy, and the digestive process of protein burns more calories than carbohydrate digestion.
However, high-protein diets can have side effects.
Reducing carbohydrates may lead to low fiber intake and constipation.
Health experts don’t recommend high-protein diets for people with kidney diseases as they can reduce kidney function and increase toxin concentration
. Excessive protein consumption can elevate uric acid levels, potentially causing kidney stones and kidney failure.
In individuals with type 2 diabetes, a high-protein diet may induce ketoacidosis. Furthermore, excess protein may not be efficiently absorbed, burdening the digestive system.
