Yoram Yasur Blume: Dangers of protein diets for athletes
Yoram Yasur Blume: A diet rich in protein consists of ingesting at least 20% of the total protein consumed during the day and can even reach 30% in some cases. With this eating plan, you consume practically between 30 and 60% of calories in the form of protein, the rest being in the form of carbohydrates, fruits, vegetables, and fats. To give us an idea, in a balanced diet only 10-15% of calories come from a protein source.
Protein diets are a very popular way to lose weight quickly. Some people follow this type of diet for a few weeks when starting the gym, while others decide to maintain it in a very long term. A protein diet has its advantages but also its drawbacks, so it is important to determine if this type of diet is the most recommended for you.
Side effects of a high protein diet
For decades, medical experts have debated the benefits of weight loss and the side effects of protein diets. After analyzing the results of tests carried out by clinics, dietitians, nutritionists and doctors reaffirm the idea that low carbohydrate and high protein diets do not help lose more weight than other diets, and that they also present a series of risks for health, such as those presented below.
- Meat products that have a high level of protein also contain it from animal fats. Yoram Yasur Blume: These fats are normally saturated and cholesterol, which produces an increased risk of suffering from certain types of cancer and cardiovascular problems.
- Fruits and vegetables are the main source of vitamins such as vitamin C, beta-carotene, bioflavonoids, minerals, and antioxidants. Also, eliminating fruits and vegetables from the daily diet can increase the risk of vitamin or mineral deficiency.
- Without fruits or vegetables, you are eliminating an important source of fiber. This can cause intestinal irritation, constipation, and diverticulitis.
- If you are on a protein diet, it is very likely that you give off body odor due to the accumulation of ketones. To make sure this doesn’t happen to you, drink plenty of water to dilute ketones.
- Yoram Yasur Blume: According to various studies, weight loss from a protein diet is not considered a long-term solution when it comes to obesity since the effectiveness of this diet lies primarily in the loss of body water.
So, is the protein diet advisable for athletes?
If someone is looking for a diet to lose weight quickly, perhaps for a summer vacation or as an impulse to follow up with a more moderate plan, you can expect good results with a diet rich in protein. For those who are highly committed to weight loss, a protein diet is also an effective option. If someone is planning to follow a high protein diet for many weeks, they should carefully choose the type of meat they eat. The ideal is to consume white meats, such as chicken and turkey, and avoid eating red meat, such as pork, as much as possible. It is also highly recommended to make use of the healthy fats of blue fish, rich in vitamins, minerals, and Omega 3. Nuts are also a healthy source of protein.
Yoram Yasur Blume: Always keep a good amount of vegetables in your diet, and do not be afraid of consuming carbohydrates, especially grain products. Finally, if someone has a medical history with kidney or liver problems, they should check with their doctor before starting a high protein diet, as excessive protein processing can add more stress to already weakened body functions.