How much protein is too much?
https://ift.tt/2MGpi6N The recommended dietary allowance or RDA for protein depends on factors, such as:
Adults are generally recommended to eat 0.8 g per kilograms (kg) of body weight daily. Recommended protein intakeAccording to the Institute for Medicine (IOM), the daily RDA for protein is as follows:
Being physically active can increase the RDA of protein that people should eat. A 2016 study recommends eating:
Anyone who is pregnant or breastfeeding will need to eat a lot more protein than other people. Some studies have also found that people may need to increase the protein intake as they age. A 2016 study concluded that older adults should eat more protein than is currently recommended to promote healthy aging. The researchers recommended that adults should ideally consume protein in the range of 1.2–1.6 g per kg of body weight daily, to prevent age-related muscle loss or sarcopenia. The study also concluded that these amounts would also improve appetite control, satiety, and weight management. Side effects of too much protein
Consuming too much protein on a regular basis can cause intestinal discomfort and indigestion.
People can typically consume 2 g of protein per kg of their body weight daily, long-term, without any significant side effects. Some people, such as elite athletes, may be able to eat as much as 3.5 g per kg of body weight daily without any side effects. Most research indicates that eating more than 2 g per kg of body weight daily of protein for a long time can cause health problems. Symptoms associated with too much protein include: There are serious risks associated with chronic protein overconsumption, including:
Doctors have also linked certain conditions to chronic protein overconsumption: Are high protein diets safe?The IOM recommend people get between 10 and 35 percent of their daily energy intake from protein. Most people can safely eat between 2 and 3.5 g per kg of body weight daily, especially those who need more protein than others, such as:
Researchers are still unsure whether very high protein diets are safe, especially when someone is also cutting back on their carbohydrate intake. What is the effect on weight loss?
High-protein diets may reduce hunger cravings and help with weight loss.
It seems higher protein diets may assist with weight loss. It is likely that high-protein diets promote weight loss because high protein foods tend to promote a feeling of fullness, helping reduce hunger cravings and overeating. One small study in adolescent overweight or obese girls found evidence that eating breakfast, especially one high in protein, may help control neural signals that regulate food cravings and reward-driven food behaviors. More research is needed to understand the full relationship between high protein diets and weight loss. How can you eat high-protein diets healthfully?A large variety of plant and animal-based foods are high in protein, including:
Not all protein-rich foods are ideal for people looking to lose weight or maintain a healthy diet. Examples of protein-rich, low-calorie foods include:
Who should avoid eating too much protein?
Side effects from protein overconsumption may contribute to kidney and liver conditions.
Some people cannot eat as much protein as others because of conditions that interfere with digestion. Risk factors associated with developing side effects from protein overconsumption include the following:
TakeawayHigh-protein diets are popular, and studies show that high-protein foods may help to:
According to national statistics gathered between 2011 and 2014, most American adults of 20 years of age or more only consumed between 15.6 and 16.1 percent of their daily energy intake from protein. Most people can, therefore, probably increase their protein intake safely, as long as they are not also cutting back on carbohydrates or have liver or kidney conditions. People should talk with a doctor or nutritionist before starting a very high-protein diet long-term. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc August 21, 2018 at 07:01AM
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The Flat Belly FixThis is the only 21-day rapid weight loss system that allows you to easily lose an average of 1 lb a day for 21 days without feeling hungry or deprived. The unique and brand new techniques used in this System are proven SAFE. And they do not cause the rebound weight gain common to all the other rapid weight loss systems that are not backed by the latest science. The Flat Belly Fix System takes advantage of a recent scientific discovery that proves the effective weight loss power of an ancient spice. Combined with other cutting-edge ingredients in the patent-pending Flat Belly Fix Tea™ — that you can make right in your own kitchen in minutes — this System is the quickest, easiest and most enjoyable way to quickly get the body you desire and deserve. Click HereArchives
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