A hyperproteic diet is based on a higher protein intake compared to the rest of nutrients.
According to the WHO, in order to follow a balanced and varied diet, the percentage of nutrients to be consumed daily should be distributed between approximately 30% fat, 55% carbohydrates and 15% protein. This 15% of protein can be translated in an amount of about 0.8 to 1 gram of proteins per kg of weight. It is important to note that 50% of these proteins must be of vegetable origin (nuts, legumes, cereals) and 50% of animal origin (meat, fish, egg, dairy). You can find out how to balance this percentage of vegetable and animal proteins thanks to the following article from a companion:
In the hyperproteic diets, the percentages of each of these nutrients are altered, favoring the consumption of proteins and greatly reducing the percentage that the rest of nutrients contribute. In some cases, the protein intake can reach up to 40%, far from the recommended values.
What are the reasons why hyperproteic diets are usually known?
– Guidelines for weight loss, in most of these cases, what you get with these guidelines is to lose weight quickly, but the main cause of this loss is the lack of carbohydrates. This leads to a decrease in weight in a way not very recommended as we alter the body’s habitual metabolism. Remember that 55% of the daily caloric intake should be based on carbohydrates so it will not be advisable to restrict their consumption.
– This type of diet to gain muscle mass are followed, not by consuming more protein without performing any physical activity will increase muscle mass. To get good results always follow the guidelines of a nutritionist and a personal trainer.
When are hyperproteic diets recommended?
In some specific health states, protein needs may be slightly higher and in these cases, a higher protein diet can be ruled out and recommended by a specialist. Some examples of these cases are some specific pathology, a risk of malnutrition, convalescent states, pregnancy…
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Negative effects of an excess of proteins
In cases where a higher protein intake is not needed, an excess of protein may lead to hepatic and renal load, lack of other nutrition, bone decalcification, and other detrimental consequences.
Before following a hyperproteic diet makes sure that this diet is ruled by a specialist and that an exhaustive monitoring of your evolution is carried out.
How does a Hyperproteic Diet help to Weight Loss?
People always say they want to “lose weight”, but this is not very accurate. “Weight” can be gain with a lot of different things.
Actually, what people want is to lose excess fat and maintain muscle and a high protein diet is a key factor for a diet to maintain muscle mass and lose fat. A sufficient protein intake is a necessary requirement for muscle maintenance.
But that is not all. In addition, some of the more protein rich foods are also low-calorie foods. Of the three macronutrients that provide the daily calories (proteins, carbohydrates, and fats), research shows that protein is more satisfying than all of them. This means that a diet high in protein is the key to keeping you satiated and keeps your hunger under control.
But the benefits are even higher protein diet. Proteins besides satiating are also the nutrient that burns more calories while digesting. When you eat you burn calories during digestion and proteins burn much more calories than other nutrients.
This means that eating a high protein diet, consuming a high percentage of protein foods increases the number of calories your body naturally burns each day.
People always associate protein with muscle building, but in addition, following a protein diet is just as important for weight loss.
Dangers of the hyperproteic diet
They have collected relatively little evidence about the effects of proteins in the development of chronic diseases as a result of protein diets. By following a hyperproteic diet, an increase in sodium chloride reabsorption may occur due to increased work was done by the kidneys. This causes a decrease in the sensitivity of the feedback of the glomerular tubule, which, in turn, results in an increase in the rate of glomerular filtration. This increases the pressure in the glomerular capillaries. When this occurs at the same time as an additional kidney disease, this can cause permanent glomerular damage.
Benefits of a hyperproteic diet
Consumption of protein is essential since it provides the muscle the amino acids needed to repair the damage caused by lifting heavy objects in the gym. Protein shakes are consumed after training because they provide a quick and easily consumable source of protein.