My OperaHigh-Protein Diet Fact and Fiction
Friday, April 8, 2011 12:26:29 AM
You see them gripping on their expensive exercise machines...all fired up with determination to lose those extra pounds and build muscles. Instead of taking weight-loss pills they have decided to improve their physique by subscribing to costly gym membership where they can exercise their way to optimum health. Aside from lifting weights, these "gym rats" also religiously follow a low-carbohydrate, high-protein diet prescribed by their personal trainers and sports nutritionists. Each fitness gym promotes various fitness fads and routines from yoga, pilates, core fitness ball method, tae-bo, pole and belly dancing, and a host of other exercises. Still, the gym members are warned that their exercise program can only fully benefit them if they also adhere to a well-prepared diet. Workouts, they are taught, do not work if the "weight watcher" refuses to limit food intake.
Against this background diet formulas have gained popularity in the fitness world. One such typical diet formula is the Atkin's Diet, undeniably among the most well-known diets that had already gained a strong following. Developed by Dr. Robert Atkins, the diet was first promoted in the 1960s as an antidote to the emerging weight problems blighting many Americans - later reaching epidemic proportions as a major public health issue. Considered a high-protein diet, the Atkins' formula spawned similar "lo-carb" methods or plans to control food intake. The diet craze gave birth to the "Stillman" diet in the 1970's, and the "Scarsdale" diet in the 1980's --- both of which promised leaner bodies and smaller waistlines.
Atkins, Stillman, and Scarsdale made similar claims about the benefits of high-protein diets. They said that eliminating or taking minimal amounts of carbohydrates will achieve controlled weight and increased muscle size.
According to physiologists and diet specialists, muscles literally break down during exercise. Protein, as a muscle-building substance, is needed to build and re-build the muscles that are in constant daily use. People, especially athletes, who regularly expend large amounts of energy and utilize different muscle groups need regular supply of protein to build or retain muscle mass. Without sufficient protein in the body, the goal to increase muscle mass cannot be fulfilled. Extra protein is also needed to develop hard and ripped muscles. Weightlifters, eager for additional muscle mass, are the foremost followers of these high-protein diets. They are often found drinking protein shakes and consuming lean meat and tuna.
High protein diets are understandably popular because they very quickly produce some weight loss. Protein promotes the metabolism of body fat without reducing one's calorie intake. But doctors also warn that this drop is a reflection of fluid loss and not fat. Recent researches indicate these restrictions on carbohydrate intake coupled with fluid loss may cause an unusual metabolic state called "ketosis". In ketosis, the body burns fat for fuel. During ketosis, a person may even feel less hungry and eat less.
However, be warned ketosis has been associated with health problems such as kidney failure, colon and prostate cancer, and osteoporosis. Ketosis may also cause less serious health problems such as weakness of breath, headaches. diarrhea, sleep difficulties, bone loss, and fatigue.
Additionally, some studies claim that high-protein diets may lead to increased lactic acid in the body. Muscle pains according to studies may be experienced due to these increased lactic acid levels.
However, it is important to understand the importance of protein as part of a healthy diet. Amino acids found in protein are actually the body's building blocks. These type of acids are responsible for the repair of muscles, red blood cells, and several kinds of tissues. Protein's primary function is to provide amino acids to maintain an anabolic state. Some health experts believe that the consumption of 20 to 30 percent of calories containing protein per day is the ideal amount.
The general rule is for inactive people to consume 0.4 grams of protein per one pound of body weight. Active people or those who engage in regular exercise need 0.5 to 0.75 grams of protein per pound of body weight. Athletes, on the other hand, need as much as 0.90 grams.
A lot of popular low-carb diet books give people the impression that carbohydrates are bad for health. Many researchers claim that high-carbohydrate foods trigger the body to stock excess fat. In reality, carbohydrates must be consumed as fuel for the body. Carbohydrates are the main source of fuel for the human brain, heart, and several organs. Nutritionists believe that carbohydrates should compose 50 to 70 percent of one's calorie intake.
Complex carbohydrates, natural sugars and a fair amount of protein are all necessary to have a health diet. It is also important to avoid the use of over processed sugars. Most complex carbs are low in calories and low in fat and are usually found in beans, whole-wheat pasta, and vegetables.
Understanding proper nutritional intake can make a difference in people's health and in the overall quality of their lives. Indeed, good food is the key to a good life!
Against this background diet formulas have gained popularity in the fitness world. One such typical diet formula is the Atkin's Diet, undeniably among the most well-known diets that had already gained a strong following. Developed by Dr. Robert Atkins, the diet was first promoted in the 1960s as an antidote to the emerging weight problems blighting many Americans - later reaching epidemic proportions as a major public health issue. Considered a high-protein diet, the Atkins' formula spawned similar "lo-carb" methods or plans to control food intake. The diet craze gave birth to the "Stillman" diet in the 1970's, and the "Scarsdale" diet in the 1980's --- both of which promised leaner bodies and smaller waistlines.
Atkins, Stillman, and Scarsdale made similar claims about the benefits of high-protein diets. They said that eliminating or taking minimal amounts of carbohydrates will achieve controlled weight and increased muscle size.
According to physiologists and diet specialists, muscles literally break down during exercise. Protein, as a muscle-building substance, is needed to build and re-build the muscles that are in constant daily use. People, especially athletes, who regularly expend large amounts of energy and utilize different muscle groups need regular supply of protein to build or retain muscle mass. Without sufficient protein in the body, the goal to increase muscle mass cannot be fulfilled. Extra protein is also needed to develop hard and ripped muscles. Weightlifters, eager for additional muscle mass, are the foremost followers of these high-protein diets. They are often found drinking protein shakes and consuming lean meat and tuna.
High protein diets are understandably popular because they very quickly produce some weight loss. Protein promotes the metabolism of body fat without reducing one's calorie intake. But doctors also warn that this drop is a reflection of fluid loss and not fat. Recent researches indicate these restrictions on carbohydrate intake coupled with fluid loss may cause an unusual metabolic state called "ketosis". In ketosis, the body burns fat for fuel. During ketosis, a person may even feel less hungry and eat less.
However, be warned ketosis has been associated with health problems such as kidney failure, colon and prostate cancer, and osteoporosis. Ketosis may also cause less serious health problems such as weakness of breath, headaches. diarrhea, sleep difficulties, bone loss, and fatigue.
Additionally, some studies claim that high-protein diets may lead to increased lactic acid in the body. Muscle pains according to studies may be experienced due to these increased lactic acid levels.
However, it is important to understand the importance of protein as part of a healthy diet. Amino acids found in protein are actually the body's building blocks. These type of acids are responsible for the repair of muscles, red blood cells, and several kinds of tissues. Protein's primary function is to provide amino acids to maintain an anabolic state. Some health experts believe that the consumption of 20 to 30 percent of calories containing protein per day is the ideal amount.
The general rule is for inactive people to consume 0.4 grams of protein per one pound of body weight. Active people or those who engage in regular exercise need 0.5 to 0.75 grams of protein per pound of body weight. Athletes, on the other hand, need as much as 0.90 grams.
A lot of popular low-carb diet books give people the impression that carbohydrates are bad for health. Many researchers claim that high-carbohydrate foods trigger the body to stock excess fat. In reality, carbohydrates must be consumed as fuel for the body. Carbohydrates are the main source of fuel for the human brain, heart, and several organs. Nutritionists believe that carbohydrates should compose 50 to 70 percent of one's calorie intake.
Complex carbohydrates, natural sugars and a fair amount of protein are all necessary to have a health diet. It is also important to avoid the use of over processed sugars. Most complex carbs are low in calories and low in fat and are usually found in beans, whole-wheat pasta, and vegetables.
Understanding proper nutritional intake can make a difference in people's health and in the overall quality of their lives. Indeed, good food is the key to a good life!
Justin kayaChilumendo # Friday, April 8, 2011 1:12:08 AM