A few days ago, a friend mentioned: Since getting on the ketogenic low-carbon thief ship, I am particularly afraid of staple foods, and I have no psychological burden at all to eat meat and vegetables, and even let go of the state of eating, but I don't dare to eat staple foods, and the result is naturally not thin, my aunt is not well, and I feel that my stomach is also big.
Think about it, a ** braised pork ribs also have calories, and the vegetables are also fried in oil, not boiled vegetables, because subconsciously thinking that as long as you don't touch the staple food, you won't get fat no matter how you eat, but it is precisely because you don't eat the staple food, and you don't feel full after eating a lot, even if the stomach is full, but the chopsticks can't be contained.
After strict control or even direct cutting of staple food, many sisters not only eat more meat and vegetables than before, but also eat more snacks, biscuits and bread are carbs and dare not eat, so snacks are also vacuum chicken breasts, as well as beef jerky, pork jerky, starch-free ham sausages, hillbilly eggs, quail eggs, and nuts and various so-called ketogenic snacks.
So it is really not recommended that people who do not have certain nutritional knowledge try keto, ketogenic is not a high-protein diet, it is not "eat big fish and meat casually, as long as you don't eat staple food, you won't get fat", and it is not to eat pork belly and butter, coconut oil, and avocado as a meal.
And even if you have a certain nutritional foundation, have done a lot of research on ketogenesis, and are indeed scientifically performing ketosis, you will encounter such and such problems, and a large proportion of the girls who came to me for consultation on amenorrhea and binge eating are people who have experienced the ketogenic diet.
That's right, even if someone else loses weight through ketosis, but you try it, and you have binge eating and amenorrhea, and even thyroid problems, insulin resistance problems, then it really doesn't work for you.
Coupled with the ketogenic that many people understand, that is, high protein, low fat and low carbon, today we are discussing what health problems will occur in such a long-term diet?What are some of the physical symptoms that indicate you may be eating too much protein?How much protein do you need to eat under normal circumstances?
1. What are the symptoms that indicate that you are eating too much protein?
Often low back pain, dizziness, very smelly farts, bad breath, fatigue, joint pain, drinking many people are still thirsty, frequent urination, the smell of urine is very strong and foamy, often feel tired, sleep is not relieved.
Low back pain is due to excessive protein intake, and the burden on the liver and kidneys is too heavy. The protein eaten by people is digested in the intestine to form ammonia, which is toxic, and the liver needs to be processed to synthesize urea to relieve the toxicity, and then metabolized by the kidneys and excreted from the body. The two important organs involved in this process, the liver and the kidney, if either side goes wrong, it will prevent ammonia from being metabolized smoothly.
The liver's ability to process ammonia is limited, and when excess ammonia cannot be converted into urea, the toxic ammonia re-enters the bloodstream, poisoning the brain, making people dizzy, and potentially disturbing the nervous system.
Arthralgia is caused by high uric acid due to high protein intake. Thirst and frequent urination are due to the fact that the body needs water to break down proteins, and eating too much protein will increase urination. When the body is dehydrated, it is natural to feel thirsty often, and it may also be accompanied by headaches.
On the one hand, bad breath is the small molecule ketones that appear in the body due to low carbon exhalation from the mouth, and the second is the intake of too much protein, which may leave excess amino acids in the mouth, which combine with anaerobic bacteria in the mouth and may form sulfides, causing bad breath.
Exhaustion is a low-carb and high-protein diet, and the body needs the adrenal glands to constantly secrete stress hormones to carry out gluconeogenesis reaction, and the adrenal glands are tired and unable to lift their spirits. After a big meal of fish and meat, your digestive system and endocrine system are really tired, very tired.
2. Is there a health risk associated with excessive protein intake?
When the body consumes large amounts of protein (especially leucine-rich proteins, such as red meat and dairy products), it activates a protein calledMammalian target of rapamycin（mtor）signaling pathways.
This signaling pathway is associated with cell growth, cell**, and protein synthesis. Therefore, athletes will eat a lot of protein to stimulate this signaling pathway, so that the damaged tissues caused by exercise can recover quickly.
However, as we age, this pathway becomes more susceptible to dysfunction. These disorders are associated with many diseases, including diabetes, obesity and cancer. In fact, in many cancers, there is a problem with the MTOR pathway, which sends abnormal signals that encourage tumor cells to grow,** and invade new healthy tissue.
It has also been found that a high-protein diet increases the level of homocysteine, which is currently a very common indicator in blood biochemistry and is mainly used to determine the risk factors of cardiovascular and cerebrovascular diseases. Generally, it is necessary to cooperate with triglycerides to make a comprehensive judgment. Elevated homocysteine can easily lead to an increase in the incidence of cerebral infarction, cerebral hemorrhage, coronary heart disease, arteriosclerosis and other diseases.
In addition,A high-protein diet produces excess acid, bone calcium dissolves to buffer acid, and the remaining calcium is excreted in the urine。In the long term, this can cause osteoporosis, especially for women with amenorrhea and post-menopause, because of low estrogen and more serious calcium loss, it is extremely important to avoid a high-protein diet and pay attention to calcium supplementation.
3. How much protein do you really need?
In some cases, such as fitness, pregnancy, breastfeeding, or recovery from illness, the body needs to consume more protein, but it is best not to exceed 35% of calories. As mentioned earlier, when the human body metabolizes proteins, some proteins will be deaminate and decomposed.
In this process, toxic ammonia is produced, which needs to be converted into urea and excreted in the urine.
Before the protein intake reaches 35%, the process of converting ammonia to urea is limited;But once this upper limit is exceeded, toxic ammonia will accumulate in the human body, which will greatly increase the metabolic burden on the human body.
For the average person,is a relatively safe and appropriate range for protein intake. How much?It can be followedThe number of weight kilograms is multiplied by 08-1.3This interval is used to calculate the number of grams of protein, and if there is less daily exercise and low muscle content, then follow 08 to count such as thin, light physical labor girls.
If you insist on exercising daily, and there is a lot of strength training, or you are in the period of physical development, pregnancy, lactation, or illness, you can follow 13 to count, and even a little more, depending on the actual situation of your body.
It is worth noting that the body of the elderly is already in negative nitrogen balance, and the protein in the body is broken down more than synthesized, so for the elderly who have no problems with kidney function, they can follow 11. To prevent and reduce muscle atrophy.
How to arrange our three meals a day in terms of ingredients?
Everyone's physical conditions are different, and the protein content and even amino acid scores of each ingredient are also very different, so it is difficult to give a one-size-fits-all answer. 100 help plan