Articles on high protein diet

High Protein Diet Might Be as Bad as Smoking

Ms. Swati Kapoor, Dietitian/Nutritionist
Protein is an important macro nutrient and plays a major role in various physiological conditions. The requirement of protein depends on the body and other factors such as size, age and gender. Low protein diet may lead to diseases such as protein energy malnutrition, so an individual who does not follow an intense exercise routine should only consume moderate amounts of protein, which is 15 to 20% of total calories according to the ideal body weight.Middle aged people with high protein content in their diet are more likely to die from cancer than those who eat less protein, found a study. However, for people older than 65, a moderate protein intake may actually be beneficial, and protect against frailty, the researchers said."Popular diets in many cases have high protein and low sugar content. They may make you lose weight, but that's not a good diet to increase life span," said study researcher Valter Longo, professor of biology at the University of Southern California (USC) and director of the USC Longevity Institute.The risks of a high-protein diet are even comparable to smoking, the researchers said. People who smoke are four times more likely to die of cancer compared with non-smokers, Longo said. The reason behind a high protein diet’s link to cancer is because protein controls the growth hormone IGF-I (insulin growth hormone), which helps our bodies grow but has been linked to cancer susceptibility. IGF-1 exerts powerful effects on each of the key stages of cancer development and behavior: Levels of IGF-I drop off dramatically after age 65, leading to potential frailty and muscle loss. The study shows that while high protein intake during middle age is very harmful, it is protective for older adults: those over 65 who ate a moderate to high-protein diet were less susceptible to disease.Although, plant based proteins do not seem to have the same mortality effects as animal proteins. So, “a low-protein diet in middle ages is useful for preventing cancer and overall mortality, through a process that involves regulating IGF-I and possibly insulin levels," said co-author Eileen Crimmins, the AARP Chair in Gerontology at USC.

6 High Fat Foods That Help You Lose Weight

Ms. Swati Kapoor, Dietitian/Nutritionist
Fat is mostly popularly linked to health problems & weight issues. But did you know there are two kinds of fat found in food? The good fat protects your heart and support overall health and the bad fat that increases cholesterol and your risk of certain diseases. For years health experts have preached to eat low fat diets to lose weight, manage cholesterol, and prevent health problems. But the truth is that its not the fat but the kind of fat you eat that really matters. In fact, good fat is essential to physical and emotional health.Here is a list of foods with good fat that are not only good for health but can also help you lose weight -Eggs:  Eggs are healthy but people often leave out the yolk because of its high cholesterol content. The yolk of the egg contains the good cholesterol that helps fight the bad cholesterol.  In fact, latest research has confirmed that moderate egg consumption is linked to improved heart health.  Besides, the yolk also contains choline, an important B vitamin that helps regulate the brain, nervous system and cardiovascular system. One egg has 75 calories, 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids. Eggs are healthy, easily available and can be eaten for breakfast, lunch or dinner. Get an easy healthy omelette recipes.Nuts:Nuts are little powerhouse of nutrition and provide a good variety of vitamins, minerals and other nutrients to the diet. Nuts contain high amount of mono-unsaturated fatty acids that are considered to be good fat for the body and helps in managing the level of cholesterol and even help in fighting the bad fat in your body. Add nuts to your daily diet for better health & weight loss.Avocados:  Avocados contain monounsaturated fats which is associated with helping enhance memory and prevent heart disease. The recommended daily intake (RDI) of fat is 20 to 40 grams and one cup of avocado contains almost one third of your fat intake for a day, about 15 grams. So it's probably best to stick with eating just a half an avocado each day.Olive Oil: Olive oil is heart-healthy, nutrition-boosting and flavor-enhancing plant oil. It is also a good source of Vitamin E, carotenoids, and polyphenolic compounds. A number of studies showed that when people substituted healthy fat-rich olive oil, they ate less food and either maintained their weight or lost weight. You can even use olive oil to make healthy salad dressing. Substitute the packaged dressing or mayonnaise with a teaspoon of olive oil, fresh lime, salt and pepper to taste.Dark Chocolate:Dark chocolate with high cocoa content is rich in antioxidants, flavonoids and minerals like copper and potassium. However, 1 bar of 162 gram contains 51 gram of total fat. So, to get the maximum benefit of weight management gets a bar of chocolate and split it with your friends. A couple of pieces will benefit you, but a whole bar will pack on the pounds!Coconut: Coconut is a rich source of lauric acid which is a medium chain saturated fatty acid. A recent analysis of 60 studies published in the American Journal of Clinical Nutrition reports that even though lauric acid raises LDL (bad) cholesterol, it boosts HDL (good) cholesterol even more. Overall, this means it decreases your risk of cardiovascular disease. Besides this, coconut is also high in fiber, manganese, copper, iron and selenium.  To get the benefit from coconut it is best to go for 2 to 3 slices of coconut as a snack.If you are concerned about your weight or heart health, rather than avoiding fat in your diet, try replacing saturated fats and trans fats with good fats.

Is High Protein Diet Good for Health?

Ms. Swati Kapoor, Dietitian/Nutritionist
High protein diets are one of the most popular and most followed diets for weight loss all around the world. Bodybuilders and nutritionists recommend a high protein diet for muscle building and in increased athletic activity. But dieters often get confused and relate this with low carb-high protein diets which is the basis of most of the fad diets like Atkins diet and South Beach diet.While adequate protein intake is required for muscle building, muscle strength and toning, increased protein intake coupled with restricted intake of other nutrients (carbohydrates & fats) can be harmful for the body. Diets with up to 30% protein are considered reasonable by experts, whereas diets with over 50% protein and restricted nutrients are high protein diets.Are High Protein Diets Safe?High protein diets can lead to nutritional deficiencies. Protein is important for the body but so are carbohydrates, fats, vitamins and minerals. Eliminating whole grains, fruits and vegetables can increase your risk of Vitamin B and Vitamin E deficiency. Also restricting required daily intake of fat can lead to poor skin, hair and absorption disorders.Carbohydrates are the primary source of energy to the body. If restricted, body is forced to derive energy from fat and protein. This in turn leads to production of harmful bi-product named ketone bodies. When excessive levels of ketones get accumulated in the system, it can lead to multiple organ failure and can be fatal. Even if restricted diet is followed for a short term and the level of ketones does not reach dangerous levels, it can be damaging to body organs particularly kidneys.High protein diets require your body to process more calcium. Protein diets low on dairy products can be harmful for bones. Research shows that women who eat high protein diets based on meat have a higher rate of bone density loss than those who don't. Women who eat meat lose an average of 35% of their bone density by age 65, while women who don't eat meat lose an average of 18%. In the long run, bone density loss leads to osteoporosis.Not all protein is created equal. Some high protein diets promote foods such as red meat and full fat dairy products, which can lead to increased cholesterol levels and may increase your risk of heart disease.One should always aim for a healthy and gradual weight loss. As it is a very personal and individual process, a health expert can help you design a diet that works best with your lifestyle, includes food that you enjoy and has the right combination of nutrients required by your body. Choose smart carbs such as whole grains, seasonal fruits and vegetables, lean proteins such as chicken breast, eggs, low fat milk and milk products, fish etc. and healthy fats such as nuts, seeds, healthy oils to achieve your ideal weight the right way.

How Much Protein Do You Need?

Ms. Swati Kapoor, Dietitian/Nutritionist
Protein is one of the important macronutrients of the human body. 16 percent of our total body weight is protein. Muscle, hair, skin, and connective tissues are mainly made up of protein. However, protein plays a major role in all of the cells and most of the fluids in our bodies. In addition, many of our body’s important chemicals -- enzymes, hormones, neurotransmitters, and even our DNA -- are at least partially made up of protein. Although our bodies are good at “recycling” protein, we use up protein constantly, so it is important to continually replace it. Proteins are made up of smaller units called amino acids. Our bodies can manufacture most of the needed amino acids, but nine of them come from natural food sources. Animal proteins such as meat, eggs, and dairy products have all the amino acids, and many plants have some of them.Our protein needs depend on our age, size, and activity level. The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by 0.8. This is the number of grams of protein that should be the daily minimum. According to this method, a male weighing 67kgs, should eat 54 grams of protein per day.Athlete: - People who are engaged in endurance exercise (such as long distance running) or heavy resistive exercise (such as body building) can benefit from additional protein in their diets. The current recommendation is for these athletes to consume 1.2 to 1.7 grams of protein per day for each kilogram of body weight.Pregnant woman: - The minimum protein consumption for pregnant women is about 15 grams per day more than the usual recommended amount, though this is not as crucial in the first half of the pregnancy.In case of a medical condition, the intake of protein varies. For example, in case of kidney disease, the intake of protein is 0.5 grams per kilogram.Unlike fat and glucose, our body has little capacity to store protein. If we were to stop eating protein, our body would start to break down muscle for its needs within a day or so.This is an important question for people on diets that are higher in protein than usual, as low-carb diets tend to be. In a review of the research, the National Academy of Sciences reported that the only known danger from high-protein diets is for individuals with kidney disease. After careful study, they recommend that 10 percent to 35 percent of daily calories come from protein. They point out that increased protein could be helpful in treating obesity. There is also accumulating evidence that extra protein may help prevent osteoporosis.Extra protein can be broken down into glucose in a process called gluconeogenesis. In low-carb diets, this happens continually. One benefit of obtaining glucose from protein is that it is absorbed into the bloodstream very slowly, so it doesn’t cause a rapid blood sugar increase.

7 Foods That Build Muscle

Ms. Swati Kapoor, Dietitian/Nutritionist
Do you also spend hours at your gym lifting heavy weight, but are unable to see any sufficient muscle gains? Then here are some foods you should include in your diet to build muscles.1. EggsEggs are one of the richest sources of protein with highest biological value. It is a reference to the measure of how well a food can support the human body's protein needs. 1 large egg of about 50 grams contains approximately 6 grams of protein. This can be considered as the best protein for your muscles. Many people avoid eating yolk because of its fat and cholesterol content. However, if you want to build your muscles you need not avoid the yolk, as it provides vitamin B12, which is necessary for fat breakdown and muscle contraction. Also, fat present in yolk is healthy fat that helps in lowering the levels of bad fat from the body.2. AlmondsAlmonds are a good source of alpha-tocopherol, which is a form of Vitamin E that gets readily absorbed by the body. It is important for your muscles as vitamin E protects your muscles from free radical damage. You can have some almonds with a fruit before a workout. How many almonds should you munch? Two handfuls a day should do it. A Toronto University study found that men can eat this amount daily without gaining any weight. A recent study published in the Journal of the American Medical Association found that those men who consumed the most vitamin E—from food sources, not supplements—had a 67 percent lower risk of Alzheimer's disease than those eating the least vitamin E.3. SalmonSalmon fish is a good source of high quality protein and omega-3 fatty acids. It can decrease muscle-protein breakdown after your workout and helps in fast recovery. But avoid having fried fish and opt for grilled or roasted fish with some sautéed vegetables with it. It also helps you in reducing your risk of heart disease and diabetes. Researchers at Louisiana State University found that when overweight people added 1.8 grams of DHA—an omega-3 fatty acid in fish oil—to their daily diets, their insulin resistance decreased by 70 percent in 12 weeks.4. YoghurtYoghurt is an ideal combination of protein and carbohydrates for exercise recovery and muscle growth. It also contains live culture which helps in digesting other nutrients present in your food. You can add some sliced fruits to your yoghurt to make it high in fiber content. The extra carbohydrates from the fruit will boost your blood levels of insulin, one of the keys to reducing post exercise protein breakdown. Also, yoghurt is one of the few foods that contain conjugated linoleic acid, a special type of fat shown in some studies to reduce body fat.5. Cottage CheeseIt a good source of casein protein which is a slow digesting dairy protein. As compared to other dairy products, cottage cheese elevates the levels of amino acid and keeps them high for a longer time. This helps in building muscles.6. Olive Oil Olive oil is a good source of monounsaturated fats which act as anti-catabolic nutrients. Catabolism is a pathway of metabolism which leads to muscle breakdown for releasing energy. Anti-catabolic nutrients provide energy to your body and protect your muscles from breaking down. And while all olive oil is high in monos, try to use the extra-virgin variety whenever possible, it has a higher level of free-radical-fighting vitamin E than the less chaste stuff. Also, Olive oil and monounsaturated fats have been associated with everything from lower rates of heart disease and colon cancer to a reduced risk of diabetes and osteoporosis.7. OatmealOatmeal is a rich source of complex carbohydrates. These types of carbohydrates slowly release energy in your body. You can have a cup of oatmeal 1-2 hours before your workout. It will give you enough energy to complete the workout. You can add some fruits and nuts to your oatmeal to increase the fiber and protein content.You can include these foods in your diet to improve muscle growth, but to be healthy and fit you need to balance your diet in terms of protein, carbohydrates, fats and other minor and major nutrients.

Importance of High Fiber Foods in Your Diet

Ms. Swati Kapoor, Dietitian/Nutritionist
Fiber is a substance found in plant and the dietary fiber that you eat is found in fruits, vegetables and grains. It’s very important part of a healthy diet. Eat more fiber to get maximum benefits. High fiber foods can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease other than its main function of bowel stability and strength.There are broadly two categories of fiber and we need to eat both in our daily diets for a better health and functioning of our body. Soluble fiber – Includes pectins, gums and mucilage, which are found mainly in plant cells. One of its major roles is to lower blood cholesterol levels. Good sources of soluble fiber include fruits, vegetables, oat bran, barley, seed husks, flax-seed, psyllium, dried beans, lentils, peas, soy milk and soy products. Soluble fiber can also help with constipation.Insoluble fiber – Includes cellulose, hemicelluloses and lignin, which make up the structural parts of plant cell walls. A major role of insoluble fiber is to add bulk to faeces and to prevent constipation and associated problems such as haemorrhoids. Good sources include wheat bran, corn bran, rice bran, the skins of fruits and vegetables, nuts, seeds, dried beans and wholegrain foods. Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber. However, the amount of each type varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods. Health Benefits of high fiber foods.Aids in achieving healthy weight: High fiber foods generally require more chewing time, which gives your body time to register when you’re no longer hungry, so you’re less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less “energy dense,” which means they have fewer calories for the same volume of food.Lowers cholesterol levels : High fiber foods like soluble fiber found in beans, oats, flax-seed and oat bran may help lower total blood cholesterol levels by lowering low-density lipo-protein, or “bad,” cholesterol levels. Studies also have shown that fiber may have other heart-health benefits, such as reducing blood pressure and inflammation. Helps control blood sugar levels: In people with diabetes, fiber particularly soluble fiber can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetesNormalizes bowel movements: Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool. Fiber and ageing : Fiber is even more important for older people. The digestive system slows down with age, so a high fiber foods becomes even more important.High-fiber foods are good for your health. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change.Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.So bulk up your daily diet with high fiber foods for satiety, wholesome meal experience and a route to a healthy you!

Is Too Much Protein Good or Bad for You

Ms. Silky Mahajan, Dietitian/Nutritionist
I receive a lot of queries around Protein like how much is too much, whether Protein consumption will impact our health etc.Proteins are considered as building blocks of life. Every cell in the human body contains protein. You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development in children, teens, and pregnant women.You must have heard that:Too much protein will destroy your kidneys.A lot of protein makes your bones weaker.Only professional bodybuilders need that much protein.The fact is: The truth about Protein is misunderstood. Protein is an essential nutrient that plays a huge role in helping to keep you healthy and is essential to building muscle mass. Protein actually plays a role in strengthening bones. And there is no evidence that a healthy person will get kidney damage from a typical high-protein diet.Why getting enough protein is so important:Protein builds muscle massAdequate protein is needed for post-workout recoveryProtein in the diet supports fat lossProtein is important for a healthy immune system and connective tissueInsufficient protein skews body compositionLet's talk about the myths about Protein:Myth 1# Too much protein will destroy your kidneys.Your kidneys are incredibly efficient at filtering unneeded substances from your body. Consuming a high protein diet doesn't increase the strain on your kidneys. The kidneys are built to handle exactly this sort of stress!I always recommend increasing your water intake when you're consuming a higher quantity of protein because your body produces more urine as a means to eliminate the byproducts of protein breakdown. Extra fluid is needed to replace what is lost via urine. But you should be drinking plenty of water anyways.Think about people who have donated a kidney. That one kidney left over suddenly has to handle more protein. If higher levels of protein damaged healthy kidneys, we would see it in donors. But we don’t. That one kidney just adapts and donors have no increased risk for kidney disease.Myth 2# Too much protein weakens your bones.The idea of protein leading to weaker bones comes from the fact that protein increases the acidity of the body, and that this causes calcium to leach from the bones to counteract it. As per research, excess acidity has been found to lead to bone weakness, but protein is not the culprit.As a matter of fact, protein in the diet has the opposite effect: it strengthens bones.So How Much Protein Do You Actually Need?Now that we know Protein is a really essential nutrient for all of us so, how much is needed?  FDA recommends 50 grams of protein per day for both men and women. This is a very general recommendation and isn’t accurate for people who are really active.The amount of protein you need in your diet will depend on your overall calorie needs. The daily recommended intake of protein for healthy adults is 10% to 35% of your total calorie needs. For example, a person on a 2000 calorie diet could eat 100 grams of protein, which would supply 20% of their total daily calories.For people who work out, for athletes and trainers, more protein is necessary to build muscle and aid in recovery. It means that who is moderate to extremely active, 2 to 3 grams of protein per kilogram of bodyweight is a good general guideline.However, it is recommended to take advice from Nutritionist before changing Protein intake, because it is very crucial to understand body fat percentage, daily activity level, and appropriate caloric ratio specific to their daily activity needs for protein, carbohydrates, and fat.In case of any query or to book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in OR call us at 080 6741 7780 (Dial Extension: 778)

Does the Blood Type Diet Actually Work?

Ms. Swati Kapoor, Dietitian/Nutritionist
Blood type diets were first popularized by Peter D’Adamo in 1996, in his best selling book, Eat Right 4 Your Type.The basic principle behind his dietary idea is that ABO blood type is the most important factor in determining a diet. He found separate diets for people with one of the four most common blood types (A, B, O or AB). The theory behind this concept is that the ABO blood type should match the dietary habits of our ancestors and people with different blood types process food differently. Each blood type diet includes 16 food groups which are divided into three categories: 1. Highly beneficial 2. Neutral 3. AvoidWhat D'Adamo recommends for each type:1. Type O blood: A high-protein diet. 2. Type A blood: A meat-free diet based on fruits and vegetables, beans and legumes, and whole grains -- ideally, organic and fresh, . 3. Type B blood: Avoid corn, wheat, buckwheat, lentils, tomatoes, peanuts, and sesame seeds. He encourages eating chicken, green vegetables, eggs, certain meats, and low-fat dairy. 4. Type AB blood: Foods to focus on include tofu, seafood, dairy, and green vegetables.According to the theory, people following a blood type diet can improve health and decrease risk of chronic illness such as cardiovascular diseases. And, if you eat food other than the food which is meant for you according to your blood type, you may experience many health problems, including slow metabolism, allergies, asthma, cancer, heart disease and chronic fatigue."Based on the data from research by El-Sohemy, there is no evidence found to support whether Blood Type Diet works or not. The person’s response to any diet has nothing to do with their blood type." In 2013, a comprehensive review published in the American Journal of Clinical Nutrition found no evidence to support the 'blood-type' diet.There's no doubt that you would lose weight on this plan, as it's fairly low on calories. But the concern is about the healthy fibre and disease-protectiving antioxidants from fruits and vegetables that you would be missing out on.Rather than opting for a blood type diet you should focus on developing healthy eating and exercise habits that you can follow for a lifetime. Healthy, balanced meals will help you achieve healthy weight loss. You will also get all essential nutrients and be protected from most health disorders.

Types of Weight Loss Diets: Find Your Pick

Ms. Swati Kapoor, Dietitian/Nutritionist
There are various fad diets for weight loss. Atkins diet, banana diet, GM diet to name a few and each of these diets have different approach to reduce weight. They work well on the calorie intake but are they providing you with enough nutrition for healthy functioning of the body. Lets understand a few diets and see how much beneficial are they as a weight loss diet.High-protein, low-carbohydrate diets have been widely promoted in recent years as an effective approach to losing weight. High protein diets typically contain 1g of protein per 1 pound of body weight. Some high protein diets will recommend a percentage of total calorie intake (such as 30% or more).Drawbacks of High Protein Diet: Excessive protein consumption, particularly animal protein, can result in heart disease, stroke, osteoporosis, and kidney stones- It is difficult to eat 6 small meals through the day especially when you are working or travelling- Too high protein can leads to renal (kidney) failure or stress.- Bone loss is also seen with high protein intake as it creates an acidic medium and calcium carbonate from bone will be leached out to balance the ph level of blood.- Consumption of protein more than the daily dietary requirement of the body results in protein being stored as fat in the body.GM Diet and health program was developed for employees and dependents of General Motors, Inc. GM Diet’s target is to loss 10-17 lbs per week ( put this in kgs) . It will also improve dieter’s attitudes and emotions because of its cleansing systematic effects. The effectiveness of this seven day plan is that the food eaten burns more calories than they give to the body in caloric value.Drawbacks of GM diet: Too many restrictions on food so makes GM diet a difficult diet to follow.- GM Diet cannot be continued in the long run.- GM diet, by default, cuts out many valuable nutrientsThe GM Diet is a short term route to weight loss, which may or may not be healthy. Especially if practiced in the long term. Losing such drastic weight is not healthy, as it puts a lot of stress on your health.A Gluten diet is popularly being used as a fad diet to lose weight. A Gluten-Free Diet is a diet completely free of gluten. Gluten is a protein found in most grains (specifically those that include rye, barley, or wheat). Traditionally used to treat celiac disease, a disease that disrupts the absorption of nutrients in the small intestine.Drawback of Gluten Free Diet: Gluten free diet needs special attention. Food products are not easily available in the market. Gluten free diet is not practical for most people.Balanced Diet: Rather than experimental diet which are not balanced with nutrition could be unhealthy for the body in long term resulting in deficiency of certain nutrients. A balanced diet is when your daily dietary intake is based on your individual body type and its requirement. It doesn't tell you to starve or or eat just a specific food but there is a variety of food spread across the day giving you complete daily nutrition.People from different regions and places have a different eating pattern and foods they like . Its difficult to sustain long term weight loss on diet plans that are not similar to your actual eating lifestyle. Therefore for best and long term results choose a weight loss diet program that understands your lifestyle and caters to it.