The Harmful Effects of High Protein Diets

Keith Markel

So your friend tells you she’s starving and has a case of hunger pains. After your workout, you both head to lunch. She orders a cheeseburger deluxe platter, no bun, extra cheese, no fries. She explains the carbs are totally bad for her and that she’s on a high-protein diet. Whether it’s the Atkins Diet, Zone Diet, The South Beach Diet, Meat-Mania, Proteinopia or whatever fancy name they call that high-protein diet she’s on, it’s doing more harm than good.
 
The calling card of high-protein diets is that your body burns fat for energy and that, in turn, will result in weight loss. Prolonged consumption of high protein sends the body into a state of ketosis. That’s top of the list of cons of high-protein diets. Ketosis occurs when the liver converts fats into fatty acids for use as energy and the by-product, ketones. Ketones increase the acidity of the blood and can be detected in the urine. In extreme cases of starvation or fasting, the body undergoes gluconeogenesis, which is the production of glucose from sources other than carbohydrates, primarily protein.

Possible kidney damage

High-protein diets place a lot of stress on the kidneys. The initial weight loss on high-protein diets is from water loss. When carb intake is restricted, the body uses muscle and liver glycogen for energy. For each gram of glycogen, two grams of water are used or “lost.” The minute you give into your carb craving, that weight will come back. The diuretic effect of eliminating carbohydrates from your diet stresses the kidneys while they remove urea, a by-product of protein synthesis, from the body. Compounding that problem, when the body is in a state of ketosis, increased levels of calcium are excreted — that can lead to kidney stones; a build-up of calcium in the urine. Think about the experiment when you put a nail in a cup of Coke: After a few days the acid in the soda starts to dissolve the nail. The same breakdown happens to your bones. Calcium (along with other minerals) is leached from bones and teeth because of the increased acidity of the body. Literally pissing away calcium is a major con of high-protein diets because that will have a negative effect on your workouts. Calcium is a necessary mineral for muscle contraction and nerve impulse. Calcium loss can also lead to stress fractures.    

Increased risk of cardiovascular disease

A balanced diet consists of approximately 60% carbs, 25% protein and 15% fats. However, 30% to 50% of calories come from protein on diets like Atkins. That shift also means an increase in fat consumption: up to 50% of calories come from fat, and increased calorie consumption. For every gram of carbohydrates there are four calories compared to nine calories per gram of fat. Meats, cheese and eggs — animal and dairy products — all contain saturated fats and cholesterol, even the leaner varieties. When you think about it, how healthy does eating sausage, egg and cheese for breakfast, a cheeseburger and milkshake for lunch and (let’s say you’re trying to be healthy) a salad for dinner with chicken, egg, bacon bits, nuts, and with Ranch, Caesar or blue cheese dressing sound? Over time, consumption of this sort of diet, along with limited fiber and fruit consumption will raise LDL cholesterol levels and increase the risk of heart disease. 

Negative effect on social interactions

Complex and simple carbohydrates are broken down into glucose, which is used for energy. Not getting enough glucose is next on the list of the cons of high-protein diets. Glucose is the only fuel source for your brain (not to mention your boys below the belt). When your brain is lacking that vital nutrient, you become fuzzy and can’t think straight. You also become irritable and cranky, and may experience dizziness, fatigue and headaches. What causes this change in mood is low serotonin levels and tryptophan. That moody and tired disposition definitely doesn’t make you a fun person to be around. And while you’re telling off your friends or yelling at your boyfriend or girlfriend, they’ll recoil from your breath. Bad breath is a “symptom” of high-protein diets. The body releases ketones through the lungs as well. Your breath will have a sickly, sour or alcoholic odor.

Increased risk of constipation

The restriction of carbohydrates on high-protein diets also reduces the amount of fiber you get in your diet. Fruits and grains are considered off-limits. Limited fiber intake can cause constipation, not to mention the dehydration caused by ketosis and limited carbs. Insoluble fiber found in fruits, veggies and whole cereal grains can prevent constipation. Soluble fiber can decrease blood cholesterol. And when you pop those laxatives, you may still have a hard time eliminating your bowels because diets high in meat can cause hemorrhoids.

Protein isn’t particularly dangerous, but an over-consumption of protein may be associated with:

1. Dehydration. Experts advise drinking a half gallon of water per 100 grams of protein.
2. Seizures. Seizures have been linked to excess protein intake – but only if insufficient amounts of water are consumed.
3. Increase in liver enzymes.
4. Nutritional deficiencies. Just focusing on protein intake causes some high-protein dieters to overlook other nutrients. Ensure that your diet is balanced and nutritious.

While this list may seem alarming, it’s important to remember that many of these side effects are only associated with highly excessive protein diets coupled with unbalanced nutrition.

The average person needs about .4 grams of protein per pound of body weight. Active individuals may require .6 grams. People that exercise frequently and at a high intensity – like myself – require about a gram per pound of body weight. Bodybuilders and athletes may require even more.

high-protein = high-risk

Remember, any diet that encourages you to limit or totally eliminate a certain food or food group — such as carbs on a high-protein diet — should be carefully considered before following. The best diet for health, weight management or weight loss is a balanced diet that will not harm vital organs or systems in your body.

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5 Foods That Can Trigger a Stroke

By Melanie Haiken, Caring.com

Few things feel more terrifying and random than a stroke, which can strike without warning. And fear of stroke – when a blood vessel in or leading to the brain bursts or is blocked by a blood clot, starving brain cells of oxygen and nutrients — is well founded. After all, stroke is the number-three killer in the U.S., affecting more than 700,000 people each year. Here are five foods that cause the damage that leads to stroke.

1. Crackers, chips, and store-bought pastries and baked goods

Muffins, doughnuts, chips, crackers, and many other baked goods are high in trans fats, which are hydrogenated oils popular with commercial bakeries because they stay solid at room temperature, so the products don’t require refrigeration. Also listed on labels as “partially hydrogenated” or hydrogenated oils, trans fats are found in all kinds of snack foods, frozen foods, and baked goods, including salad dressings, microwave popcorn, stuffing mixes, frozen tater tots and French fries, cake mixes, and whipped toppings. They’re also what makes margarine stay in a solid cube. The worst offenders are fried fast foods such as onion rings, French fries, and fried chicken.

Why it’s bad

For years scientists have known trans fats are dangerous artery-blockers, upping the concentrations of lipids and bad cholesterol in the blood and lowering good cholesterol. Now we can add stroke to the list of dangers. This year researchers at the University of North Carolina found that women who ate 7 grams of trans fat each day — about the amount in two doughnuts or half a serving of French fries — had 30 percent more strokes (the ischemic type, caused by blocked blood flow to the brain) than women who ate just 1 gram a day. Another recent study, also in women, found that trans fats promoted inflammation and higher levels of C-reactive protein, which have been linked to an increased risk of diabetes, heart disease, and stroke.

What to do

Aim to limit trans fats to no more than 1 or 2 grams a day — and preferably none. Avoid fast-food French fries and other fried menu items and study packaged food labels closely. Even better, bake your own cookies, cakes, and other snacks. When you can’t, search out “health-food” alternative snacks, such as Terra brand potato chips and traditional whole grain crackers such as those made by Finn, Wasa, AkMak, Ryvita, and Lavasch.

2. Smoked and processed meats

Whether your weakness is pastrami, sausage, hot dogs, bacon, or a smoked turkey sandwich, the word from the experts is: Watch out.

Why it’s bad

Smoked and processed meats are nasty contributors to stroke risk in two ways: The preserving processes leave them packed with sodium, but even worse are the preservatives used to keep processed meats from going bad. Sodium nitrate and nitrite have been shown by researchers to directly damage blood vessels, causing arteries to harden and narrow. And of course damaged, overly narrow blood vessels are exactly what you don’t want if you fear stroke.

Many studies have linked processed meats to coronary artery disease (CAD); one meta-analysis in the journal Circulation calculated a 42-percent increase in coronary heart disease for those who eat one serving of processed meat a day. Stroke is not the only concern for salami fans; cancer journals have reported numerous studies in the past few years showing that consumption of cured and smoked meats is linked with increased risk of diabetes and higher incidences of numerous types of cancer, including leukemia.

What to do

If a smoked turkey or ham sandwich is your lunch of choice, try to vary your diet, switching to tuna, peanut butter, or other choices several days a week. Or cook turkey and chicken yourself and slice it thin for sandwiches.

3. Diet soda

Although replacing sugary drinks with diet soda seems like a smart solution for keeping weight down — a heart-healthy goal — it turns out diet soda is likely a major bad guy when it comes to stroke.

Why it’s bad

People who drink a diet soda a day may up their stroke risk by 48 percent. A Columbia University study presented at the American Stroke Association’s 2011 International Stroke Conference followed 2,500 people ages 40 and older and found that daily diet soda drinkers had 60 percent more strokes, heart attacks, and coronary artery disease than those who didn’t drink diet soda. Researchers don’t know exactly how diet soda ups stroke risk — and are following up with further studies — but nutritionists are cautioning anyone concerned about stroke to cut out diet soda pop.

What to do

Substitute more water for soda in your daily diet. It’s the healthiest thirst-quencher by far, researchers say. If you don’t like water, try lemonade, iced tea, or juice.

4. Red meat

This winter, when the respected journal Stroke published a study showing that women who consumed a large portion of red meat each day had a 42-percent higher incidence of stroke, it got nutrition experts talking. The information that red meat, with its high saturated fat content, isn’t healthy for those looking to prevent heart disease and stroke wasn’t exactly news. But the percentage increase (almost 50 percent!) was both startling and solid; the researchers arrived at their finding after following 35,000 Swedish women for ten years.

Why it’s bad

Researchers have long known that the saturated fat in red meat raises the risk of stroke and heart disease by gradually clogging arteries with a buildup of protein plaques. Now it turns out that hemoglobin, the ingredient that gives red meat its high iron content, may pose a specific danger when it comes to stroke. Researchers are investigating whether blood becomes thicker and more viscous as a result of the consumption of so-called heme iron, specifically upping the chance of strokes.

What to do

Aim to substitute more poultry — particularly white meat — and fish, which are low in heme iron, for red meat. Also, choose the heart-healthiest sources of protein whenever you can, especially beans, legumes, nuts, tofu, and nonfat dairy.

5. Canned soup and prepared foods

Whether it’s canned soup, canned spaghetti, or healthy-sounding frozen dinners, prepared foods and mixes rely on sodium to increase flavor and make processed foods taste fresher. Canned soup is cited by nutritionists as the worst offender; one can of canned chicken noodle soup contains more than 1,100 mg of sodium, while many other varieties, from clam chowder to simple tomato, have between 450 and 800 mg per serving. Compare that to the American Heart and Stroke Association’s recommendation of less than1,500 mg of sodium daily and you’ll see the problem. In fact, a nutritionist-led campaign, the National Salt Reduction Initiative, calls on food companies to reduce the salt content in canned soup and other products by 20 percent in the next two years.

Why it’s bad

Salt, or sodium as it’s called on food labels, directly affects stroke risk. In one recent study, people who consumed more than 4,000 mg of sodium daily had more than double the risk of stroke compared to those who ate 2,000 mg or less. Yet the Centers for Disease Control estimate that most Americans eat close to 3,500 mg of sodium per day. Studies show that sodium raises blood pressure, the primary causative factor for stroke. And be warned: Sodium wears many tricky disguises, which allow it to hide in all sorts of foods that we don’t necessarily think of as salty. Some common, safe-sounding ingredients that really mean salt:

• Baking soda
• Baking powder
• MSG (monosodium glutamate)
• Disodium phosphate
• Sodium alginate

What to do

Make your own homemade soups and entrees, then freeze individual serving-sized portions. Buy low-sodium varieties, but read labels carefully, since not all products marked “low sodium” live up to that promise.

Akilah M. El, N.D. is a Naturopathic Doctor and certified Master Herbalist with a private practice in Atlanta Georgia and Berlin Germany. Join Dr Akilah El on Facebook and Twitter

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Diet alone helps lower bad cholesterol: study

NEW YORK (Reuters Health) – A diet based around plants, nuts and high-fiber grains lowered “bad” cholesterol more than a low-saturated-fat diet that was also vegetarian, researchers reported on Tuesday.

And the drop in low-density lipoprotein, or LDL cholesterol, was big enough that dietary changes could be an alternative to statin medications for many people, they said.

“There’s no question that statins have made a major difference in terms of cardiovascular disease control,” said study author Dr. David Jenkins, from the University of Toronto. But at least for now, he added, “we can only get so far with statins.”

One in four adults age 45 and older in the U.S. takes the cholesterol-lowering drugs.

Jenkins and his colleagues wanted to see how big an effect a diet based on the pillars of lower cholesterol could have on LDL numbers without statins.

They randomly split 351 Canadians with high cholesterol into three groups. One group got nutrition counseling promoting a low-saturated-fat diet for six months.

In the other two groups, dietitians helped participants fit more cholesterol-lowering foods, including soy milk, tofu, nuts, oats, peas and beans, into a healthy diet — meeting with some of them twice during the study, and with others seven times. All the diets were vegetarian.

After six months, people on the low-saturated-fat diet saw a drop in LDL cholesterol of 8 milligrams per deciliter (mg/dL), on average, according to findings in the Journal of the American Medical Association.

That compared to 24 mg/dL and 26 mg/dL decreases in participants on the cholesterol-lowering diets. (The average starting LDL was about 170 mg/dL. A number 160 mg/dL and above is considered high.)

That drop is “really a lot,” said Dr. Yunsheng Ma, a nutrition and heart disease researcher from the University of Massachusetts Medical School in Worcester, who was not involved in the new study.

Volunteers in the cholesterol-lowering group were encouraged to consume about a gram of plant sterols in an enriched margarine per 1,000 calories of food they ate, as well as about 10 grams of fiber in the form of oats, barley and psyllium, 22.5 grams of soy protein and 22.5 grams of nuts, per 1,000 calories.

“A lot of people rely on the medication, but diet is really powerful actually,” he told Reuters Health. “People ignore that. They think if they’re on statins, they can do anything they want, they can eat the high-fat foods because the statins are going to take care of that.”

One in five of the participants dropped out before the full six months, and even those that didn’t had a hard time sticking closely to the diet plans — but many still saw cholesterol benefits.

The researchers had everyone in the study who was taking statins go off the medication for the diet intervention. Jenkins said the question of how diet and statins could lower LDL in tandem is for future research.

But for those who like the idea of changing their diet instead of going on medications, this is a reasonable option, he said. Others who aren’t interested in adjusting their eating habits might be better suited to sticking with statins, Jenkins added.

“If you want to sit on the couch with the six pack and the wings and watch other people exercise and you’re quite determined not to do anything other than that, then we’ve got a medication for you,” he said.

Jenkins said that doctors should encourage their patients with high cholesterol to try diet changes, if they’re interested. A couple of visits to a nutritionist might be enough for motivated patients to make the switch to a plant-based, higher-fiber diet, he added.

“The diet only is enough for the majority of the people that have a not-so-good lifestyle,” Sabate, who was not involved in the new research, told Reuters Health. “By changing the diet and their lifestyle they can establish good control of their cholesterol.”

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How to curb junk food cravings naturally

by: Anthony Gucciardi

(NaturalNews) Binge eating of sugary or fatty junk foods brought on by periods of emotional stress or otherwise may be remedied by consuming saturated fat, finds new research. The reason that many are drawn to junk foods in the first place is a nutritional deficiency. Cravings for chocolate may indicate a magnesium deficiency, for example. Similarly, your body may desire saturated fat during your craving for junk food.

The study is one of the first to show that when it comes to food affecting your emotions, taste isn`t everything. Instead, it is “even more rooted in our biology,” says Giovanni Cizza, M.D., an obesity and neuroendocrinology researcher at the National Institute of Diabetes and Digestive and Kidney Diseases, in Bethesda, Maryland, who was not involved in the research. In fact, saturated fat may affect the brain by triggering the release of hormones. The connection between the brain and the gut has been well established in the past, with studies indicating that gut health may actually be directly linked to mental health and stability. Poor gut health has been found to be a major factor in the development of depression and even bipolar disorder.

Published in the August issue of the Journal of Clinical Investigation, they studied 12 volunteers, who were considered healthy and of normal weight. Researchers infused one of two “meal” options into the stomachs of the volunteers: a solution of saturated fatty acids or a saline control solution. After giving the volunteers their meals, researchers played sad classical music and showed them images of faces with sad expressions — two techniques that have been proven to be effective in inducing sadness in the past. Afterwards, mood surveys indicated that volunteers, who had ingested the saturated fatty acid solution, found the sad music to be far less depressing than those, who were given the saline control solution.

MRI scans taken during the study confirmed the findings; participants, who had consumed the fatty solution, exhibited less activity in parts of the brain that are involved in sadness. The researchers were excited to find that saturated fats helped to curb negative emotions, and the real world implications were quite hopeful as well. Those struggling with straining emotional times, who are often driven to consume health-damaging junk foods, can help ward off these cravings through extra consumption of saturated fat.

Great sources of saturated fat include: coconut oil, organic raw certified butter, , dark chocolate (70% or more cacao content), salmon and other deep water fish, raw nuts and organic eggs.

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Red meat boosts diabetes risk: US study

Two slices of bacon, a hot dog or a serving of deli meat daily has been found to significantly boost the risk of getting type 2 diabetes, said a major US study published on Wednesday.

The research by experts at the Harvard School of Public Health represents the largest study of its kind to date and appears in the American Journal of Clinical Nutrition.

Eating 50 grams of processed red meat every day increased a person’s diabetes risk by 51 percent, while eating 100 grams of unprocessed red meat each day, about the size of a deck of cards, boosted the risk by 19 percent.

However, those risks went down if the red meat was substituted with nuts, white meat, low-fat dairy or whole grain proteins.

“Clearly, the results from this study have huge public health implications given the rising type 2 diabetes epidemic and increasing consumption of red meats worldwide,” said senior author Frank Hu.

“The good news is that such troubling risk factors can be offset by swapping red meat for a healthier protein.”

The data for the study came from questionnaire responses from more than 204,000 people in US nurses and health professionals’ studies. The subjects were tracked for between 14 and 28 years.

Researchers also updated a meta-analysis that included their data with other studies covering more than 442,000 participants.

Diabetes affects nearly 350 million adults worldwide, and more than 11 percent of adults over age 20 — or 25.6 million people — in the United States have the disease, according to the US Centers for Disease Control and Prevention.

Type 2 diabetes, a chronic disease that involves high levels of blood sugar, is often caused by obesity, lack of exercise and unhealthy eating habits.

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