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Journal Protein Article and Research on High Protein Diets

A Look into the Long-term Effects of a High Protein Diet: Is there such thing as too much protein.

Kristen Lucero

Abstract

                For years the long-term effects of a high protein diet have been a controversial debate amongst doctors, nutritionists, and fitness competitors.  Whether or not high protein diets cause significant damage to the health is the question that is explored in this discussion.  The hypothesis states that the long-term use of high protein diets cause renal, cardiovascular, and diabetic related problems.  One diet specifically was looked at, the Atkin’s diet to give the reader an idea of what a high protein diet consists of. 

                A brief background of protein was looked at along with both the positive and negative impact.  Fitness competitors stress the importance of protein in the diet and how to use it.  Two diseases diabetes and renal insufficiency were compared with healthy people to see how high protein affects them.  The hypothesis was not proven as of yet but research shows that doctors are still trying to prove otherwise.

Introduction

                 With the growing obesity rate, high protein diets have become popular for people trying to lose weight, as well as athlete‘s and fitness competitors.  Although many are implementing the diet are there any health disadvantages to long-term high protein use and how does protein contribute to a healthy aspect.  Along with other supplements protein is the number one component in an athlete’s “healthy diet” because it promotes muscle growth and repair.  The more you work out and put stress on your muscles the more protein you need.   Surrounded by athletes and fitness competitors my whole life I see the importance of a high protein diet but are there any consequences associated with it.

                The hypothesis and purpose of this research is that high protein diets followed over a long period of time can cause significant health problems.  The Atkin’s diet will be researched and used as an example of what a high protein diet consists of.  A look at the background of high protein diets will be discussed along with who follows them.  There are positive and negative sides to everything, so both will be discussed.  The significance of this paper is to look at a long-time popular diet and how it affects different body types and more specifically people suffering from renal disease and diabetes

The issue with high protein diets is tied with over usage by athletes and the long-term effects on the body and the healthy organs.  This article will examine the health benefits of protein in the diet.  After a look at the positive impacts is addressed the negative impact of protein in excess will be examined.  Two subjects were also examined diabetes and renal impairment to compare excessive high protein use in a healthy adult.

                Although high protein diets are often considered a modern fad, they have been around for a number of years.  In fact high protein diets have been around for close to 50 years and used by many fitness gurus such as athletes, boxers, runners, and fitness competitors.  Lower carbohydrates and higher protein in the diet have proven to help people keep a lean and cut physique which has been proven by long-term use by such people.  In 1972, Dr. Robert Atkin’s developed a high protein diet proven to help people lose weight within weeks.  This diet quickly became popular because of the fast and easy results.              .

Background of Protein 

            For about a half a century low-carbohydrate high-protein diets have been followed by athlete’s and fitness competitors. (Johnston, 2004)  The use of high protein helps to build muscle and keep a lean physique.  More recently, low-carbohydrate high-protein diets have been used in weight loss regimens.  Protein is a macronutrient used to increase satiety (the feeling of being satisfied after a meal) and helps to increase energy used by the body.  When compared with water, protein is the most beneficial substance in our bodies. (Burrell)  If you take away the water, the human body consists of about 75% protein.  Every cell the body including enzymes and hormones, consist of some amount of protein.  It is important to understand the role of protein within the body.  20 different amino acids link together to make the protein used by the body.  Insulin the regulator of blood glucose also consists of protein, the protein helps aide the insulin to stay regulated. 

                Foods from plant and animals include protein.  High quality proteins are meat, legumes, whole grains fish, poultry, eggs, and dairy products.  These proteins include a healthy balance of all the amino acids used to build protein.  Low quality proteins should be used along with high quality proteins but not substituted as your main source of protein.  If there is too much protein in the diet, it is broken down and used by the body for energy or stored in fat cells.   On the other hand, too little protein in the diet can result in the breakdown of muscle tissue. 

The typical amount of daily protein intake for the average person is 60-80g, which is about 1g/kg of ideal body weight.  The average intake of an athlete or fitness competitor is 1g/lb of ideal body weight.  For example, if a person weighs 160lbs they will consume 160g of protein on a daily basis. (Herman, 2011)  This seems like a lot, but those involved in heavy weight lifting and intense cardio will use that much protein to restore their muscles.  Due to this for years fitness competitors have stressed the importance of high protein diets that are low in carbohydrates and fat. 

Benefits of High Protein Diet

            Protein helps build muscle and keep the body at an ideal weight but what else does it contribute too?  Protein helps aid the immune system in fighting off disease by making antibodies.  Along with increased immunity protein also helps maintain healthy hair and nails.  Furthermore, researchers also suggest that women who are experiencing decreased renal function due to age should increase their protein intake.  By increasing protein intake with age women are less likely to develop osteoporosis.

The Atkin’s Diet

                A prime example of a high protein diet regimen is the popular Atkin’s diet.  Before his passing in 2003 Dr. Robert Atkin’s spent years designing diets for those trying to fight obesity.  He developed a low-carbohydrate, high-protein diet that consisted of four phases, or the ever popular Atkin‘s Diet.  The growing rate of obesity in the United States has people looking for a fast and quick way to lose weight, but Dr. Atkin’s theory suggested a different approach.  He designed a diet that would help people lose weight naturally and at a healthy rate.  Losing weight gradually will help people keep the weight off easier than if they lost a bunch of weight all at once, because Atkins isn’t a crash diet.  The first phase of the Atkin’s diet is as the “induction phase” where participants lose the most weight.  This is typically followed for two weeks by limiting carbohydrates and increasing fats and high quality proteins.  In phase two different foods are introduced back into your diet while continuing to lose weight gradually.  Phase three the weight loss continues to slow down until the goal weight is reached.  The ideal weight is reached in phase four and practitioners have developed the knowledge on what foods to eat to maintain it.  Meal plans and recipes are designed to help calculate the total intake of net carbohydrates and protein.  

                The Atkin’s diet helps gain some common knowledge of proteins and carbohydrates.  The amount of net carbohydrates eaten within each day is 12-15 grams by eating low carb vegetables.  Diets low in carbohydrates help to boost the metabolism and burn fat instead of carbohydrates for energy.  Complex carbohydrates take longer to digest so the increase in blood glucose levels is gradual, which helps maintain normal blood sugar levels. (Atkin’s 2011)  Foods rich in protein, fat, and fiber produce less insulin which will help to regulate blood glucose levels.  Who would have known that high fat diets contribute to weight loss?  This was the suggestion made by Dr. Atkin’s.  Also eating more and smaller meals throughout the day will help boost the metabolism.

                 Meals and snacks are proportioned to meet your physical and energy needs.  Eating more meals a day at smaller portions helps the body feel fuller longer and prevents those afternoon crashes.  These smaller meals more times a day boost your metabolism because it trains your body to use what you put into it rather than storing it as fat which comes with eating two or three meals.  In simpler terms if you wait hours and hours to eat and then have a large meal your basically starving your body and it will store everything you put into it turning it into fat.  Every meal consists of a protein, fruit or vegetable, fat, and a complex carbohydrate.     

                Anytime a new diet regimen is started its good to know if there are any risks associated.  There have been reported health problems associated with following the Atkon’s diet.  Recently the Atkin’s diet has become very controversial on whether or not the development of certain diseases are a result of the diet or simply coincidence.  Dr. Neal Barnard of the Physician’s committee for Responsible Medicine conducted a survey that showed prior to starting the Atkin’s diet people were given a clean bill of health and only developed health problems after being on the diet for two years.  One man had an echocardiogram done with no history of heart disease prior to starting the Atkin’s diet and was told he was in perfect health.  Two years into the diet he started having chest pain and an abnormal stress test showed a massive heart block.  Other reports show that people also reported other changes after following the high protein diet.  Overall, this included: 42% loss of energy, 31% difficulty concentrating, 22% kidney problems, and 20% heart problems.  (Barnard, 2007)

                What makes the Atkin’s diet different from other low-carbohydrate high-protein diets such as the South Beach Diet and the Eat Clean Diet, is the daily intake of fat.  Dr. Atkin’s claims that high-fat associated with high-protein helps individuals lose weight.  But in fact, fat is stored in the arteries, increases cholesterol and over a long period of time can lead to severe health problems like cancer and heart disease.  The Atkin’s diet also uses a lot of red meat and pork which we also know isn’t good all the time.  Dr. Atkin’s telsl people that something is healthy for you when really in the long run can lead to horrible consequences.  How many different diet fads have people tried because it claims to produce amazing results?

Size of an average Kidney Stone

                Four years ago I started suffering from chronic kidney stones.  The first question the specialist asked me was if I was following any kind of high protein diet like Atkin’s.  Of course I have always watched what I eat and I even tried a few diet fads myself not including the Atkin’s.  I said no but asked him why.  He said that since the Atkin’s diet grew in popularity he has seen an increase in kidney stones.  His hypothesis was because of the high protein intake and the kidneys not being able to filter out so much protein.  . 

                In the last year and a half I have made a change in lifestyle by working out and following the Eat Clean Diet.  Just like the Atkin’s diet I eat 5-6 meals a day, incorporating protein, fruits or vegetables, and complex carbs.  Unlike the Atkin’s , I stick to more lean meats and fish.  Recently, I had to cut back on my protein intake because in the last year I have gotten more kidney stones than I have in all four years combined.  Why, because of to much protein.  The reason found for my development of kidney stones is because my kidneys don’t filter out all the wastes normally.  This puts me at higher risk for the negative impacts of a high protein diet.  But if my kidneys did function normal would I still be at risk?

Use of Protein by Athlete’s and Fitness Competitors

As discussed before the average daily intake of protein is 60-80g or 1g/kg of ideal body weight.  A fitness competitor’s diet consists of almost double that amount.  When competing in fitness a goal weight is set and high protein is believed to help achieve this goal.  The largest amount of protein is eaten at the first meal in the morning, within an hour of waking up.  Each meal throughout the day which is typically six is perfectly proportioned to meet their protein goals for the day.  Pre and post-workout drinks are taken which contain an adequate amount of protein.  The reason for this is even after a workout your muscles are still building  while at rest which is where the protein plays its role.  Protein builds and restores muscles.  High-protein diets have been followed by fitness competitors for over half a century.

Results

                The original hypothesis was that too much protein in the diet over a long period of time will cause significant health problems.  In doing research this subject is very controversial and has been a big debate for years.  Anything in excess has a negative impact on the body because the body is overloaded so it tries to overcompensate for the excess.  Because certain organs are working so hard, they start to become damaged.  Doctors are concerned with how high protein can affect the cardiovascular system, those diagnosed with diabetes, and most importantly those with decreased renal function.

          The kidneys act as a filter for waste products.  Tiny capillaries in the kidneys filter out wastes not used by the body and help us eliminate them. (Manninen, 2005)  Once the kidneys filter wastes it is passed from the kidney through tiny tubes no bigger than a strand of hair called the ureters.  The ureters connect to the bladder where the urine is then passed through the urethra.   Because protein molecules are so big the kidneys can only filter so much so any excess is sent to other parts of the body like the blood or urine.  When there is too much protein trying to be filtered through the kidneys they work harder to process it.  This leads to decreased renal function.  When the kidneys can’t filter waste it builds up causing it to calcify.  A calcification, also known as a kidney stone will drop down into the ureters  (the tubes connecting the kidneys to the bladder) causing severe pain and difficulty urinating.   Protein also starts getting dumped into the urine itself because there is too much, so it is finding places to store itself.  When it is present in the urine this can cause an increase in blood pressure and is common in pregnant women.  A glomerular filtration rate (GFR) is a simple blood test used in determining how well the kidneys are filtering out wastes from the body.  A study done by students at Harvard University showed that women with an already decreased GFR consuming a high protein diet, had greater decline in the GFR than women with normal kidney function on a high protein diet. (Knight, 2007) 

                Diabetics are already at high risk for decreased renal function so any form of high protein diet is cautioned against. (ADA, 2011)  In fact diabetics are usually placed on a renal diet or more commonly known as a low protein diet.  The increase in blood sugar causes the kidneys to overwork, causing them to stop working properly.  Because diabetics already have a decreased GFR they are at higher risk of End Stage Renal disease (ESRD), kidney transplantation, and dialysis because of a high protein diet. (Reed, 2010) Insulin already contains protein from the pancreas because of the higher blood glucose level in many diabetics more insulin is being pumped in the body causing an increase in protein.  (ADA, 2011)

                When a high-protein diet is followed along with a high fat diet it leads to severe cardiovascular issues.  Many high-protein, high-fat diets like the Atkin’s diet use large amounts of red meat because of the fat content.  Red meat has always been stressed to eat in limited amounts because the fat stores itself with in the arteries.  When the arteries become blocked the heart has to work harder to pump the blood which will eventually cause a heart attack.  Literally the fat accumulates around the heart.  We see what grease and fat look like now imagine that around one of our organs!

                The most popular high-protein diets have been followed by fitness competitors for years, studies show no health problems directly related to the consumption of high protein diets.  Along with the consumption of protein competitors also take other supplements in high amounts so it would be hard to tell which is causing a problem if any unless in depth studies were performed.  The only case in which people showed signs of damage because of the protein were those who already had health problems such as diabetes and decreased renal function.  Other people who should a change in health were those taking in protein along with increased amounts of fat in the diet.  (Manninen, 2010)

                The idea that high protein diets cause significant health damage is just a theory.  Doctors still continue to question what long-term outcomes will be, but as of yet there is no solid evidence that high protein diets cause damage in healthy adults.  They will continue to do research, surveys, and tests to try and prove their theories.  The original hypothesis states that long-term use of high protein diets cause health related issues.  By sticking to the original hypothesis I was able to explore more on high-protein diets and learn many things that I never knew before and I plan on continuing my research.

Conclusion

                Even though the hypothesis was not proven, by doing this research a lot was learned.  And the question still remains “does long-term use of high protein diets cause long-term health effects?”  Normal healthy people didn’t seem to have a problem following a high-protein diet for long periods of time.  On the other hand when looking at the Atkin’s diet showed closed arteries after following the diet for two years when he was originally healthy.  The only people who showed to have significant damage due to the high protein consumption were those already experiencing related health problems.  The hypothesis was not proven but research will continue to be looked at as more people whom have followed a high protein diet for long periods of time are studied.

Works Citied

 Atkins, Robert C.(2011)  Dr. Atkins New Diet Revolution.  Rozycki

Toma, Komika (2011).  Effects of High-carbohydrate and Low-fat Versus High-protein and Low-carbohyrdrate Diets on High Intensity Exercise. Proquest LLC. 

Halton, Thomas.  Hu, Frank MD PhD (2004).  The Effects of High Protein  Diets on Thermogenesis, Satiety, and Weight Loss: A Critical Review.  The    Journal of the American College of Nutrition.

               

Physicians Committee for Responsible Medicine (2004).    Atkins Diet Alert. http://www.atkinsdietalert.org/legal.html \

Burrell, Diana.  Build Muscle, No Steak Required.  http://www.eatright.org/Public/content.aspx?id=6442463961&terms=High+Protein+Diets

Knight, Eric (2007).  The Harvard Gazette Archives. To Much Protein May Cause Reduced Renal Function.  President and Fellows of Havard College.  http://news.harvard.edu/gazette/2003/03.13/09-kidney.html

Barnard, Neal (2007).  CBS New.  A Warning to Atkin’s Dieters.  CBS.  http://www.cbsnews.com/stories/2003/11/19/earlyshow/health/main584585.shtml http://www.atkinsdietalert.org/

American Diabetes Association (ADA) (2011).  Living with Diabetes: Kidney Disease (Nephropathy).  American Diabetes Association

Reed, Susan (2010).  Diet in Renal Disease.  Edinburgh Renal Unit.  http://www.edren.org/pages/edreninfo/diet-in-renal-disease.php

Johnston, Carol (2004) The Journal of Nutrition: High-protein, Low-fat Diets Are Effective for Weight Loss and Favorably Alter Biomarkers in Healthy Adults.  American Society for Nutritional Sciences.

Herman, Janice (2011).  Oklahoma State University: Protein and the Body.  http://pods.dasnr.okstate.edu/docushare/dsweb/Get/Document-2473/T-3163web.pdf

Every Diet (2011).  Protein Benefits: Protein in the Human Body.  Everydiet.org.  http://www.everydiet.org/999/protein-benefits

Manninen, Anssi (2005).  Oxford Journals.  High Protein Diets are Not Hazardous for the Healthy Kidneys.   Oxford University Press

Update!

It has been crazy and hectic these last few weeks.  Finals are over for the summer semester and senior year starts in three weeks.  My wedding is also coming up so my blog has been neglected and lacking some new content.  I have been working on some new stuff that I plan on posting soon.  Don't forget about my friend Jillian McKee's blog on cancer and nutrition.  She has some great stuff on her page.  I know most of us have been affected by cancer somehow so please give her page a looksy!!!
 Here is the link to her page: http://www.mesothelioma.com/blog/authors/jillian/

Nutrition Needs For Cancer Patients

Nutrition Needs For Cancer Patients
by Jillian McKee

Nutrition Needs for Cancer Patients

Cancer is always a difficult disease to deal with – whether one has just been diagnosed with it or even if one has been undergoing treatment for the same. Even when cancer is in remission, it requires extensive and intensive care and healthy habits to help maintain as comfortable a life as possible.

Many experts advocate lifestyle, diet and exercise to help in sustaining the body’s health and eating right has always showed huge benefits as far as the strength of the body and mind are concerned.

Eating Well

Even for the rarer forms of cancer, like mesothelioma, a person can help in reinforcing the strength of the body as it goes through the rigors of treatment, like radiation and chemotherapy. According to The American Cancer Society, eating healthy helps in increasing the chances of staving off cancer. Eating well or eating a balanced and nutritious diet will also help keep up the spirits or morale, which is a crucial component in the battle against cancer.

The Difference Between Normal Diet and Diet During Cancer Treatment

For most people, a healthy diet is easily structured around fruit, vegetables, meat, dairy products and whole grain products. For cancer patients though, the dietary needs may be slightly different. There may be a requirement for more proteins and calories and a qualified nutritionist may be able to draw up a diet plan and also incorporate the changes needed on a periodic basis. Some of the common problems during cancer treatment can be loss of appetite, diarrhea, nausea and even weight gain or loss. Thus, a cancer diet will need to cater for these differences.

Making It Easier to Eat Healthy

Some of the steps elucidated to help a cancer patient eat healthier (see http://www.cancer.gov/cancertopics/coping/eatinghints/page2#b9) involve stocking up on frozen dinners, getting friends and family to help in preparation of healthy meals and cooking food and freezing the same.  For some helpful hints please visit, The National Cancer Institute.

It may also be a good idea to opt for foods that are easier to digest, such as eggs, soy and soy products, dairy products including cottage cheese, yogurt and even nuts like almond and walnuts. All these can fortify one’s strength levels.

The Contents of the Diet

Medical and nutrition experts state that it is important to get enough calories in with every meal since this is the best possible source of the body’s strength. There should also be a daily intake of a healthy amount of vitamins and minerals of a wide variety. It is also better to get these vitamins and minerals through food rather than through capsules. In fact, it is better to get even protein contents through food rather than supplements.

Dealing with Weight Issues

Cancer treatment or cancer itself cause weight gain or weight loss in a big way and both are detrimental to dealing with cancer. Keeping up body weight is one of the critical ways in which the body deals with this disease, and eating to avoid weight and especially muscle loss is recommended by leading medical experts. Getting more calories in smaller quantities of food and including fat content in the diet is a good way of keeping up body weight.

This is a great article written by Jillian McKee.  She contacted me in helping share her cancer and nutrition research on my blog.  Please follow her blog, she has a lot of great stuff to share!

http://www.mesothelioma.com/blog/authors/jillian/
 

Always,
Kristen

No cheating Allowed!!!

For two years now I have been on a journey! It's called my health and fitness journey.  It has been a learning experience, an adventure, and a great accomplishment.  When Timo and I decided we were going to start going to the gym and eating better we did not change our entire lifestyle overnight.  In my opinion if you make to many drastic changes at once your more likely to give up.  It takes time, patience, and learning what works best for your individual body.  At first we thought eating healthy all week and working out meant on the weekends we could indulge, eat or drink anything we wanted.  After research and the lack of results this was considered binging.  If you eat healthy all week and then eat crappy all weekend your just undoing all the hard work you did.  Your body is going to hold on to all that unhealthy fat and sugar. Okay, so we decided on Sundays (football day) we would be a little more lax on the foods we ate.  Before I knew it I was eating everything I possibly could in that one day and by Monday I felt like I was starting all over again.  So now I was at a plateau I didn't want to totally give up the things I loved but still couldn't get myself where I wanted to be.  First, I cut out alcohol (other than a drink or two at dinner), most sugars other than with coffee or a good treat from time to time, salt, and bad fats.  I learned how to redesign recipes to make them healthier and made my own snacks.  Meals were planned ahead and I started tracking what I ate.  Tracking your food helps tremendously because you know what you are eating and how much of it you are eating.  Results started showing more and more, my fitness abilities were increasing, and I was feeling great.  Next, I had an issue with my cheats because it seemed like once I had one I convinced myself it was alright to have another and another and another.  Before I knew it I was cheating with an entire meal or not eating so good for an entire day.  One cheat is okay meaning a snack or a drink but it is not okay to just keep thinking you can have another and another all in one days time to the point your so full you make yourself sick.  Diet takes discipline plain and simple.  My diet is completely transformed and I am still learning.  Yeah I get funny looks from co-workers because I skip the bagels and doughnuts for breakfast.  Speaking of bagels did you know one bagel is the equivalent to one loaf of bread? Yikes!! Sometimes my family and friends don't understand the way I eat but its okay I have learned to deal with it.  Remember one bad cheat leads to another and another and you are back at square one.  If you don't have a drink with dinner who cares just revel in the fact that tomorrow your going to kick ass in the gym.  Now I am not going to say I don't enjoy some of my favorite ice cream from time to time or an ice cold beer with dinner every once in awhile.  Learn what you can do and what you can handle.

Obesity!

Childhood obesity is a growing problem in our country.  In fact the United States has the highest obesity rate in the world.  Being obese means you have a BMI (body mass index, fat to height ratio) of 30 or greater.  It is estimated that 35.7% of adults are obese and 17% of children are obese.  Recently there was a study done in Albuquerque and 8th grade students are pushing 100lbs.  So why the increase in obesity?  We are what we eat.  Due to an increase in fast food restaurants and easy to make processed foods and a lack of time management adults and children are gaining a significant amount of weight.  My instructor in my health promotion class always said if you get your food through a window it isn't real.  Kids are going to eat whatever their parents feed them and whatever they watch their parents eating.  I hear the excuse all the time "well I just don't have time to cook for my family or it's easier to stop at a drive thru"  which in my opinion are all pathetic excuses.  Any child suffering from obesity is 100% the parents fault.  More than half the time the parents won't admit that its their fault and don't seek help until the problem is out of control.  Obesity leads to Type II diabetes, heart disease, fatty organs, and bullying.  It is hard enough to send children to school these days but imagine how kids that are obese are teased. With the growing epidemic I have made it my mission to focus on obesity and children suffering from the disease.  This summer I will work with a diabetic educator and nutritionist that specializes in children with diabetes and obesity.