What Happens To Your Body on High Protein Diet

Are you ready to instantly lose  weight, gain muscle, and live longer? Well, no matter what anyone says, there is no  miracle diet that can do these things for you. Staying healthy is a balance between eating  the right foods and being active.

However, a high protein diet may be a good place to  start. There are a lot of positive things that eating protein can do for your body. But  too much protein can cause some nasty side effects.

How much is too much? And does it matter  where your protein comes from? Let’s find out.

Proteins are arguably the most  important molecules in your body. They make up your cells, allow your body to carry  out essential functions, and without protein, you’d die. There are over 80,000  different proteins in the human body, and each one has a function.

In fact, proteins  make up around 20% of your entire body. So, it should come as no surprise that consuming  enough protein is vital to your survival. Proteins are made up of smaller molecules called  amino acids that are joined together and aligned in unique ways to create different shapes. 

The crazy thing is out of the 21 amino acids used by the human body to make proteins; there  are 9 that can’t be synthesized by your cells. This means the only way to get them is by eating  foods that have these amino acids stored in them. Which foods contain the amino acids and proteins  I need to stay alive, you may be wondering.

Don’t worry; The Infographics Show  has got you covered. We will tell you exactly where to find the protein your body  so desperately craves later on in the video. Let’s start with the basics.

When you eat  something, your body tears it apart, breaks it down, and then circulates the molecules and  nutrients contained within the food around your body so that your cells can get what they need.  For example, if you eat a slice of pork belly, the fats, proteins, and other molecules  that are contained within the piece of meat don’t go straight to your belly. Instead, the meat  is broken down in the stomach and intestines, and the individual nutrients get circulated to every  part of your body via your circulatory system.

Therefore, we eat to provide our bodies  with the molecules necessary to function and keep us alive. And proteins are one  of the most important molecules of all. So, how much protein should you actually be  eating?

And what does it do to your body? Everyone’s body is different, which means that  everyone's daily intake of protein will need to be different to provide the optimum effect.  Researchers suggest that the average male should consume around 56 grams of protein per  day while females should have approximately 46 grams of protein each day.

However, since  everyone is a different size and weight, there may be a better way to calculate  how much protein you should be eating. You should be consuming around . 365 grams of  protein a day for every pound you weigh.

An easier way to think about this is for every 10 pounds of  body weight; you should eat 3. 65 grams of protein. This means if you weigh 150 pounds, you should  eat around 55 grams of protein throughout your day.

However, this is just a baseline. People who  are more active will need to consume more protein to maintain or build their muscle mass. But these  calculations are a good baseline to start with.

Surprisingly, there is still a decent amount of  debate within the scientific and medical community on how much protein someone should  actually consume in a 24 hour period. Some experts put the number twice  as high as previously mentioned, but more research still needs to  be done to justify these numbers. Regardless of what the exact amount of  protein a person should consume is, there is an even more important question.

What does  the protein you eat physically do to your body? Since proteins play a vital role in many life  functions and literally make up the cells in your body, a better question might be: what  don’t proteins do? There are definitely a number of noticeable effects that a high-protein diet  can have on your overall health and physiology.

Scientists have found that high-protein  diets end up reducing your appetite. A number of studies revealed that out of all the  nutrients you consume on a daily basis, protein is the one that makes you feel full the fastest.  The reason for this is that protein reduces the amount of a hormone called ghrelin in your  body.

Ghrelin is one of the molecules that tells your brain that you’re hungry. Therefore, the less  ghrelin in your system, the less hungry you feel. Protein also boosts the levels of peptide  YY, which signals the body that it’s full.

With the reduction of ghrelin and the increase of  peptide YY, the body feels nutritionally satisfied much sooner than you would with a low-protein  meal. This reduces the urge to overeat, which in turn can help you  lose weight and stay healthier. In a study conducted at the University  of Washington School of Medicine, people who increased the number of calories  they consumed from a protein source from 15% to 30% ate around 441 fewer calories per day than  someone on a lower-protein diet.

The craziest part was that the people in the study were  allowed to eat as much as they wanted. The group that increased their protein intake  just felt fuller quicker, so they ate less. What this implies is that subbing out foods that  are higher in fats, sugars, and carbohydrates for meat or high protein veggies might make  you feel more satisfied with fewer calories.

Along with suppressing appetite, high protein  diets can help you lose weight in another way. High protein intake has been  shown to increase metabolism, at least for a short period of time. Even as you  eat, your body is using energy to break down the food and circulate the nutrients to your vital  organs and muscles.

The energy expended and the increase in metabolic rate to aid in digestion  is called the thermic effect of food or TEF. The interesting thing is that protein has a much  higher thermic effect than most other types of molecules like carbohydrates or fats. Studies  have shown that by eating high protein foods, your thermic effect can increase by 5 to  15 percent more than consuming food with little or no protein.

What this means  is that your body has to work harder to break down protein than other molecules. This  causes you to use more energy during digestion while simultaneously increasing your metabolism. All of these factors combined can cause your  body to burn 80 to 100 more calories a day just from eating.

And this might be a  conservative number. One study showed that a group of people eating a high protein  diet burned on average 260 calories more per day than a group of people on a low protein diet.  This is the equivalent of the amount of energy expended from a moderate workout session.

Who  knew that eating could be such a good exercise? And speaking of working out, protein is  literally the building block for all your muscles. So, does eating more protein  correlate to increased muscle size?

Not exactly. However, increasing the amount of  protein in your diet will impact your muscles in a number of different ways. Eating more  protein does not necessarily build more muscle, but it does help maintain muscle mass and  promote growth.

If all you did was eat protein, your muscles would not magically become  bigger. However, if you engaged in a weightlifting regiment on a regular basis  while also increasing protein intake, your muscles would likely get larger more  quickly than if you stuck to your typical diet. Someone who is active and trying  to bulk up their muscle mass should definitely increase the amount of  protein they put into their bodies.

There is also another important factor to consider  when trying to build, or more importantly, maintain muscle mass. If for some reason you  need to stop lifting weights or reduce your time working out due to an injury or life just  getting in the way, you should still maintain a high protein diet. The rationale for this is that  if you go from being highly active to less active, you will begin to lose weight as your muscles  shrink.

However, a high protein diet can slow the rate of and even prevent muscle loss  if the right types of food are consumed. Perhaps the biggest selling point for  high-protein diets is that not only will they help you lose weight, but they  will help you keep the pounds off as well. Over the course of a year, high-protein diets  seem to be much more effective at helping people maintain weight loss.

Now, it is important  to remember that just eating a lot of protein will not cause you to lose weight instantly.  However, there may be some huge benefits if you stay active, eat the right types of protein,  and keep track of your calories. For example, a study that tracked 130 people on high-protein  diets over the course of a year found that they lost 53% more body fat compared to a control  group of people on a regular-protein diet.

In a clinical trial conducted by the Department  of Human Biology at Maastricht University in the Netherlands, researchers found that high-protein  diets reduced weight regain by around 50%. This is huge for people who want to lose weight  and keep the weight off. As many dieters know, losing the weight is only half the battle;  it’s keeping the weight off that can be hard.

But it seems from a number of studies that  a high-protein diet and healthy lifestyle may be one of the best ways to do just that. You probably have heard that one side  effect of a high protein diet is that it can be damaging to your bones.  But is there any truth to this?

This myth probably originated from the idea  that protein can increase the acidity level of the body slightly, which in theory could cause  calcium to leach from your bones. To be fair, if your blood’s acidity was high enough,  it most certainly could cause the calcium on your bones to break down and weaken  your skeletal system. But if your blood ever ended up at that high level of acidity,  you’d be dead, so it really wouldn’t matter.

What long-term studies have shown is that  both animal and plant protein can actually help people maintain bone mass as they  get older. According to some research, people who maintain a high protein diet over  extended periods of time also seem to be at a lower risk of osteoporosis and bone fractures.  It is important to point out that this does not mean you should immediately start consuming  massive quantities of beef to increase your bone health.

There are better sources of protein,  which we will break down for you in a bit. The same thing goes for this  next health benefit. It is all contingent on what type of protein you are eating.

It may seem counterintuitive, but a high-protein  diet can actually lower your blood pressure. The exact mechanism for this is  not completely understood yet, but in one study, it was found that a  high-protein diet did not just lower blood pressure but also reduced LDL cholesterol and  triglycerides. This is important because these factors in high levels can be a recipe for  heart attacks, strokes, and kidney disease.

Although a high-protein diet can  have harmful effects on the kidneys, you probably don’t need to worry too  much as long as you are in good health. Doctors recommend that people with kidney  diseases reduce the amount of protein they eat. This is because high amounts of protein  can exacerbate problems in kidneys that are already damaged.

However, the same  thing cannot be said about people with healthy kidneys. It is always  important to follow the advice of doctors and medical professionals  when they recommend lifestyle changes. However, no studies have connected high protein  consumption to causing damage to healthy kidneys.

Protein may even be able to reverse  and repair the damage done to the body. Since it is the building block of  your cells, mussels, and organs, eating more protein actually provides your body  with the resources it needs to help repair itself. Several studies have even claimed that after you  suffer an injury, consuming more protein could help speed up the time it takes to recover.

Some  researchers even claim that if you are on a high protein diet before you get injured, it may  cause your body to heal faster than someone who is not. More analysis needs to be done, but  it is possible that in the future, doctors will recommend foods high in protein after an injury,  along with other already established treatments. So, we know that high protein diets have several  immediate and short-term benefits for the body.

But what about as you get older? It may  sound crazy, but a high protein diet in the middle stages of life can have lasting  benefits even into your more mature years. It is no secret that as you age, your body  becomes weaker.

Your muscles start to shrink, and your bones become more frail. However,  studies have shown by eating more protein, these effects can be mitigated. It is important  that you also maintain some form of activity as well because if you don’t use your muscles,  they will begin to atrophy no matter how much protein you eat.

But eating a high-protein  diet during your life and into your later years may help your body retain some of its strength  and keep you in better overall health. There are definitely a lot of positives to eating  a high protein diet, but is there a downside? Unfortunately, yes, so before  you go on a meat buying spree, make sure to watch the rest of this video.

As we said before, there is no miracle diet that  can solve all of your weight and health problems. This is especially true of high-protein diets that  require you to cut out all other macronutrients from your meals. You should steer clear of any  diet that tells you to remove all carbs or fats from your life.

In these types of situations,  you could develop nutritional deficiencies such as low fiber, which can cause  headaches and constipation. Therefore, a high-protein diet does not mean you should  remove all other types of food from your life. As we said before, the type of protein you’re  eating matters.

And there are definitely some foods that are better than others.  You should not be eating all red meat or full-fat dairy foods because they can  cause an increased risk of heart disease. This is because these types of food are often  full of saturated fats and high in cholesterol.

So, this brings up the question: what  type of foods should you be eating in your high protein diet? You obviously want  to receive the benefits of consuming more protein but don't want to put yourself at  risk for high cholesterol or heart disease. Luckily, The Infographics  Show has got you covered.

The best meats to eat to get your  protein fix are a mixture of birds, fish, and one other animal that you won’t believe. Chicken is a relatively low-priced meat that is  healthy and can provide enough protein to meet your daily requirements. Chicken contains around  31 grams of protein in every 100 grams of meat.

The best thing about chicken is  that about 90% of the calories in the meat come directly from protein.  We discussed earlier how important this is for speeding up your metabolism  and reducing daily caloric intake. However, an even healthier option for high protein  meat is fish.

Yellowfin tuna contains around 30 grams of protein per 100 grams of meat. Other  fish possess slightly less protein per serving, but not by much. However, the benefit of  eating fish as part of a high protein diet is that they also contain omega-3 fatty acids and  vitamins such as D and B2.

Omega-3 has shown to be extremely good for your heart and reduce plaque  buildup around blood vessels. This means that fish is a two-for-one meal that provides both high  amounts of protein and essential vitamins as well. Another seafood that is high in protein  is shrimp.

These crustaceans contain 23 grams of protein for every 100 grams of meat.  They also might provide a cheaper way to get your daily protein from seafood as shrimp tend  to cost less per pound than higher-end fishes. The most surprising animal that can  serve as a good source of protein isn’t a fish, bird, or mammal. 

Instead, it is an insect. Crickets are an excellent source of protein. They  contain around 60 grams of protein for every 100 grams of crickets consumed.

Right now, crickets  tend not to be the main source of protein for any diet. However, as scientists and nutritionists  work to make crickets more mainstream, this is changing. The great thing about  these insects is that they are plentiful, reproduce rapidly, and have minimal impact on  the environment.

When they are eaten whole, crickets don’t really have much of a taste other  than whatever seasoning is put on them. Some companies are even using crickets in their protein  bars and powder. Regardless of your feelings on bugs, crickets may be the most sustainable,  cost-effective source of protein we have.

Meat is not the only way to get your protein,  though. If you are a vegetarian or just looking for plant-based options, there are plenty of  high-protein plants that will allow you to meet your daily intake goals. These foods  also are healthier than eating most meats and can either be used as a substitute or  an extra source of protein during a meal.

One of the richest plant proteins is seitan.  This durable food is made from the gluten of wheat and contains around 25 grams of  protein for every 100 grams of seitan. It also boasts the highest amount of protein per  gram out of any plant-based alternatives to meat.

Tofu is also high in protein as well.  Tofu is actually made of coagulated soy milk that has been pressed together into a block. Although this doesn’t sound super appetizing,  Tofu has the ability to fit into almost any dish as it has very little taste of its own and its  texture can change based on how it’s cooked.

The best part about tofu is that it not only  contains high amounts of protein but it is rich in iron and calcium as well. In 100 grams  of tofu, there are around 20 grams of protein. Beans are also a great protein source for  anyone trying to stay away from meat.

Most beans constrain around 15 grams of protein per cup. And  since beans can be cooked in a variety of ways, they can easily be added to pretty much  any meal to boost your protein intake. Medical professionals recommend that most of  your protein should come from plant sources.

This is because they tend to be a healthier option  than meat due to the fact that plants contain many nutrients and vitamins your body needs. If  you only eat meat, you will definitely have a high-protein diet, but that will be about it.  There is no substitute for a well-balanced diet, so make sure to incorporate different protein  sources in your meals throughout the day.

This brings us to a very important  question. How much protein is too much? And what side effects can  consuming too much protein have?

It is always possible to have too much of a  good thing in life, and protein is no different. When you consume too much protein the  risks outweigh the benefits. For example, although protein has been shown to have  no long-term effects on healthy kidneys, it can still cause other problems  in this part of the body.

Eating too much protein can lead to kidney stones,  which are incredibly painful until removed. Depending on the size of the stones, a doctor  may need to use a laser to break them up into smaller pieces. There are two main ways  that the kidney stones can then be removed; both are painful enough that the patient  needs to be given anesthesia.

One method is known as a cystoscopy, where the doctor inserts a  cystoscope into the urethra to locate and remove the stones. You can imagine that having anything  stuck up your urethra would be unpleasant. Another method of removing kidney stones  is called percutaneous nephrolithotomy.

This is when the doctor cuts a hole in your side  and kidney and inserts a tool called a nephroscope into it . This device then allows the doctor  to look around and remove any stones they find. As mentioned before, eating too much red meat can  also lead to high cholesterol and heart problems.

Therefore, it is important not to restrict  your high protein diet to just one type of meat or protein source. There is still  disagreement amongst medical professionals as to how much protein is too much, but there  are definitely some guidelines to follow. For the average person, it is recommended  you not eat more than 0.

9 grams of protein for every pound you weigh. This means that  a 150-pound person should not consume more than 135 grams of protein in a day. And this  is the very upper limit.

That being said, if you are someone who is extremely active  or an athlete, you can probably get away with eating slightly more protein as your  body will use it to repair and build muscle. It is when the body becomes oversaturated  with protein that problems start to arise. There are some key steps you should take  before starting a high-protein diet, especially if you are going to try and  consume the upper limits for your body weight.

The first is to discuss the decision  with your doctor. They will likely want to run some tests just to make sure your  kidneys are healthy and in working order. You will also need to do your research. 

We have tried to provide you with some of the best food options to eat while on a high  protein diet, but there are many other choices. Depending on where you live and what type of  foods you like, there are likely other sources of protein that might be better for you. You can also  talk to a nutritionist who may be able to give you further guidance.

It is important to remember  that although some meats have higher amounts of protein than other foods, fish, nuts, and beans  can all be healthy supplements to any meal. Regardless of what high-protein foods  you decide to eat, you should still include fruits and vegetables in your diet.  They may not have as much protein as meat, but they are rich in vitamins  and minerals your body needs.

You also should identify exactly why you are  starting your high protein diet. If your goal is to lose weight, you don’t need to consume as  much protein as someone who is working to bulk up and gain muscle. Or maybe you are just planning  for the future and want to have a healthier body in the long run.

There are many benefits to eating  a high protein diet, but there can also be risks. This is why it never hurts to discuss your  dietary plan with medical professionals. Now watch “What Happens To Your Body  When You Don't Eat (Fast).

” Or check out “What Happens To Your Body If You Never Move.