Contents:
- Medical Video: Leptin & Insulin Resistance Balancing Tips w/ Jason Fung, MD
- High protein foods help you full longer
- A high-protein diet is also not good to do continuously
Medical Video: Leptin & Insulin Resistance Balancing Tips w/ Jason Fung, MD
A low carbohydrate diet is one of the most popular types of diets to reduce and maintain weight, while preventing obesity. The key to the success of this diet is to replace carbohydrate intake by increasing eating high protein foods derived from meat, fish, eggs, and nuts. But why is that?
High protein foods help you full longer
Many believe that carbohydrates are the main cause of gaining weight. Even though it's not always the case. Carbohydrates include macro nutrients that are needed by the body in large quantities to produce energy. But indeed, carbohydrates are a food source that tends to be easily consumed in large portions and excessive. Especially the types of simple carbohydrates that can make you hungry fast.
Meanwhile, high protein foods can cause a feeling of fullness that is more durable because it is broken down longer in the digestive system, unlike carbohydrates. Protein can also keep your blood sugar levels stable so that you can avoid excessive hunger.
This has been proven in various studies. One of them, research published in the Journal of The Academy of Nutrition and Dietetics. In the journal it is said that protein has the ability to activate hormones that regulate satiety in the body. So, when the protein is consumed in large quantities, the hungry hormone that is produced is also a lot.
The disadvantage is that the body needs more time and must work harder to process protein into energy than when processing carbohydrates.
A high-protein diet is also not good to do continuously
Both protein and carbohydrates, both are nutrients needed by the body. But that needs to be understood and remembered correctly, all the food you eat, whether it contains carbohydrates, protein, or fat, all of which will make your body weight rise if consumed in excess.
Excessive consumption of protein without realizing it can cause weight gain. Proteins derived from meat or animal sources contain high saturated fats so that your body's cholesterol can increase.
In addition, a diet like this can cause a risk of osteoporosis in the future. This has even been revealed in the American Journal of Clinical Nutrition journal. In the journal, it is known that excessive consumption of high protein foods can reduce bone mass, so bones are easily fragile and eventually lead to osteoporosis.Too much protein food intake can also cause kidney disease.
To get and maintain an ideal body weight through only one key diet: balanced nutritional intake. It's okay if you want to reduce carbohydrate eating. Provided, it still meets normal needs. Carbohydrates are needed as much as 40-60% of total calories per day. If you want to minimize it by up to 40%, it doesn't matter. In addition, you can also choose the type of carbohydrate whose effect is almost the same as protein, can provide a longer satiety effect.
Examples of carbohydrates that can make your stomach full longer, namely carbohydrates that contain fiber. Because the fiber is also a type of carbohydrate, you know. So, you can outsmart your often starving stomach by consuming complex carbohydrates full of fiber, such as brown rice, whole wheat bread, and whole grains. Don't forget carbohydrates from fruits and vegetables that you can also rely on while dieting. Also increase the intake of protein from healthier vegetable protein sources to offset your meat-meat intake.
