 
Dietary protein provides the amino acids required to build, repair, and maintain body tissues. Protein plays a critical role in immune function, the formation of hormones, help transporting vitamins and minerals through the body, and help regulating body processes by contributing to various chemical reactions. Protein also provides calories for the body to use for energy when consumption of carbohydrate and fat is inadequate.
The body needs a constant supply of protein to maintain or repair cells and tissues. Of the 20 or so amino acids the body uses, nine of them are essential amino acids, meaning they must be obtained from food since the body cannot make them. Eating a variety of protein foods daily, ensures the body will obtain the nine essential amino acids. Its especially important to get adequate protein during times of growth, such as pregnancy or adolescence, to meet the demands of growing tissue. Protein has a recommended dietary allowance (RDA) set by the Food and Nutrition Board of the Institute of Medicine. The recommendations are as follows:
| • |
Males 9 to 13 years 34 grams/day |
| • |
Males 14 to 18 years52 grams/day |
| • |
Males 19 and older56 grams/day |
| • |
Females 9 to 13 years 34 grams/day |
| • |
Females 14 and older46 grams/day |
| • |
Pregnant/lactation 71 grams/day |
The RDAs are based on reference weights. Protein recommendations are calculated as 0.8 grams for every kilogram of body weight. Protein intake may need to be increased for certain medical conditions and athletes.
High protein diets often lack variety and dont reflect the average Americans diet. Diets that restrict or limit food groups also restrict and limit the nutrients provided by those foods. A more balanced diet provides adequate energy for the body and offers a variety of nutrients essential to health. Furthermore, diets that dont reflect how we normally eat often fade over time. Old eating habits often return after severely limited eating plans, leading to yo-yo dieting where significant amounts of weight are gained, lost, and gained back over time. The more effective weight loss plan includes eating a balanced diet by following the USDA Food Guide Pyramid, controlling portions, making healthier food choices, and exercising regularly. Evaluating current eating habits and making necessary changes will help incorporate a weight loss plan that not only fits your lifestyle, but changes it.
Weight loss has occurred for many individuals practicing the high-protein, low-carbohydrate diet. However, it is more likely that weight loss occurs from the lower calorie levels provided by this diet than the fact that its high protein, low-carbohydrate. For the body to lose weight, it must receive fewer calories than it burns in one day. If your body burns 1500 calories every day and you eat 2000 calories, you will gain weight or maintain excess weight. If your body burns 1500 calories and you eat 1300, your body will start to lose weight over time. The key to weight loss is eating fewer calories than your body burns and exercising regularly, not in consuming higher amounts of protein.
If practicing a high protein diet at the expense of other food groups, then supplementation may be warranted. High protein diets often limit or exclude carbohydrate foods. These may include: whole grains (breads, cereals, pasta, rice) and fresh fruit which provide fiber and various nutrients essential to health; and milk and yogurt which provide calcium for bone health. In addition, calorie restriction alone may warrant supplementation to ensure adequate nutrient intake. If you are practicing a high protein, low carbohydrate diet, consider a B-complex vitamin, antioxidants, fiber, and calcium supplements in addition to your multivitamin daily.
|
|
|
|
|
| 
