Dr Akilah – Celestial Healing Wellness Center

The Natural Health and Holistic World According to Dr Akilah

Tag Archives: meat

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.

www.healingpowerhour.com

12 Food Items Nutritional Experts Would Never Buy

These days, it feels like you need a master’s degree in label reading whenever you are shopping at the grocery store. Every product seems to tout that it’s “organic,” “whole grain,” “sustainable,” “trans-fat free” or “all natural.”We interviewed nutritionists, dieticians, and physicians to help cut through the confusion. Here are 12 supermarket items they say they would never buy:

Juice, soda or any sweetened drinks: water is better and cheaper
Times are tight and you’re trying to stretch that dollar. Make “better use of your food budget and save calories by sticking with filtered water from the tap. You are more satiated and get more fiber by eating whole fruits and vegetables versus drinking liquid calories anyway.”
–Katherine Farrell, a registered dietitian and director of integrative nutrition at the Manhattan’s Physician Group 

 

 

Protein bars: not all are created equal

When shopping for protein bars, be sure to read and understand the label. “A protein source should always be the first ingredient, but one I am looking at right now lists ‘evaporated cane juice’ as the next, which is sugar. After that comes palm oil, a highly saturated fat. One way some of the manufacturers try to get the carbohydrate load down without giving up the sweetness consumers crave is with sugar alcohols (mannitol, sorbitol), which allow them to be ‘sugar free’ or at least lower the calorie count. These sweeteners do have fewer calories compared to sugar, but can cause bloating and gastrointestinal distress. So watch out for saturated fats and learn the lingo about sweeteners, or your protein bar might just be a candy bar masquerading as health food.”
Dr. Richard Baxter, board certified plastic surgeon and medical director of Healthy Aging Magazine

Fat-free yogurt: a little fat won’t hurt

Don’t be deceived by the fat-free label. They are “loaded with sugar to make up for the zero fat, equivalent to putting seven teaspoons of sugar into your yogurt. A better option: low-fat, plain Greek yogurt. This is lower in sugar and triple the protein!”
–Amy Shapiro, MS, RD, CDN, founder of Real Nutrition NYC

Bacon: choose wisely

“If it’s ‘regular’ bacon, it is not good for you. Ditto for processed lunch meat and hot dogs. Not only does it contain huge amounts of saturated fat and sodium, processed meat is often preserved with nitrates, which are potentially carcinogenic. A healthier choice would be natural, nitrate-free turkey bacon. Whole Foods has a selection.”

Jackie Keller, wellness coach to the stars
.
Sugar substitutes: stick to natural

“Be wary of sugar substitutes that contain ingredients you don’t recognize or can’t pronounce. Touting themselves as lower calorie options, these sweeteners are full of chemicals best left out of your diet. Stick to natural options and limit intake to avoid conditions of insulin resistance and diabetes. Some great low-glycemic sweeteners to consume in moderation include agave nectar, xylitol and stevia.”
–Kathryn Flynn, an Oriens Nutrition consultant

Rotisserie foods: a four-hour limit

Just out of the oven, hot rotisserie food is a great way to feed a family. But when “food is held over four hours, not only does the quality deteriorate, the bacteria level increases, especially when employees do not monitor customer interactions in these self-serve stations or the temperature. The required minimum temperature for ‘holding’ hot food is 135 degrees F., five degrees lower than most states required five years ago. If you are purchasing these foods, buy and eat or immediately take home and chill within the first four hours after it was placed in the rotisserie. Ask questions about the time the food was placed in the holding unit. Ask when someone last checked the temperature with an insertable thermometer instead of a shelf thermometer.”
Charlotte A. Ferrell, a registered dietitian and founder of Simply Fantastic

Canola oil: no miracle oil

“I am not a fan of canola oil. I call it the triumph of marketing over science. In order to make it palatable, it has to go through this complex chemical process; hence, the ratio of omega-3 to omega-6 is not that great. And refined canola oil is no better than the stuff it replaced. The best oils are macadamia nut oil, virgin olive oil and peanut oil for frying. Flax seed oil is great for salad dressing but not great for cooking So it depends on what you are using it for. Coconut oil is another you should be buying. It is great for cooking and for mixing. I use it for everything from cooking up scrambled eggs to salads. It has high contents of fatty acids that are good for your immune system. It’s fat that’s used for energy, not the kind that sits on your hips.”
Jonny Bowden, Ph.D., CNS, board-certified nutritionist and author of 150 Healthiest Foods on Earth

Dietary supplements: get it from your food instead

Registered dietitian Maye Musk can’t understand why grocery stores waste shelf space on dietary supplements. “Why — because of the long shelf-life and huge profit margins? Or to put fear into you that you’re not getting nutrients from your foods? If you are buying fresh fruit and vegetables, low fat dairy, whole grains, fish, chicken, low fat meats, good oils, nuts, legumes and common sense healthy foods, you don’t need any supplements. Before buying one, ask your naturopathic doctor. The nutrition consult will cost you less than your supplements. You’ll find confidence in eating well and start enjoying food again.”
Maye Musk, a registered dietitian based in Manhattan

Bottled marinades: let go of the bottle

You think you can spice things up, as well as save some time, with pre-made marinades. Well, hold the sauce — “they all have copious amounts of sodium, most have high fructose corn syrup, and many have artificial colors and flavors — all in the name of giving taste and improving texture. What they really contribute is salt, sugar and calories. This takes some label reading, but Newman’s Own has a line of marinades and dressings that are great and all-natural.”
–Jackie Keller

Pre-packed salads: not all that they’re cut up to be

They’re convenient and healthy, right? Not quite. “Light destroys vitamins, especially Vitamin C and riboflavin, a key B vitamin. Most grocery stores have the bags displayed under bright, fluorescent lights, which further zap nutrients. Chopping and shredding also brings salad veggies in contact with metal, which destroys Vitamin A. I have often noticed that even brand name, expensive, pre-packaged salads are flattened due to being tightly boxed for travel, causing the vegetables to bruise and leak juices, which lead to spoilage. Often bags with a recent delivery date, at full price, have a murky or mucous look, indicating bacteria at work. In addition, they sometimes have packages of dressing included. While the 12-16 oz. of salad may only have 200 calories, the dressing may add another 200, or more.

It is better to buy a container of three romaine hearts, which are easy to tear off, wash and break into a bowl just before serving, minimizing loss. Keeping containers of grape or cherry tomatoes and baby carrots on hand give you two other ingredients that can be quickly tossed into the salad with no chopping or long exposure to light. Other ‘toss in’ ingredients that are easy to transport are raisins, dried cranberries, shelled pumpkin seeds or slivered almonds — also great for varying flavor and fiber content.”
–Charlotte Ferrell

Salad dressing: better to make your own
You think you’re being healthy by eating a salad. But pre-made salad dressing can be “high in sodium and contain more saturated fat then mono- and polyunsaturated fats. Instead, make your own salad dressing with fresh herbs, ginger, sesame oil, olive oil or avocado with lemon or lime juice or a variety of vinegars — champagne, rice, red wine, balsamic, apple cider, etc. Each combination can transform flavor of the dressing and keep salads exciting.”
–Katherine Farrell
.
Whole grain cereals: read the fine print
Once again, take the time to study labels. “Some of the most popular brands are now sporting taglines that would have consumers believe they are getting a healthy start to the day. Most packaged cereals, including instant oatmeal, are loaded with sugars. Instead, start your day with old-fashioned slow cook oatmeal. Add your own antioxidant rich berries, flaxseed and walnuts, and you will be set for the day.”
–Kathryn Flynn
.

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

For More Health Tips Like This Check Out Our Health Tips Page