The high-protein diet and the ketogenic diet, both low in carbohydrates (hypoglucides), are generally effective for weight control and weight loss, as well as for maintaining muscle mass (and increasing it, with exercise).
The Ministry of Health, in the study 'High-protein diet and low-glucose diet'- offers a valuable analysis of the strengths and limits of these diets, in their different versions. (1) Noting, among other things, the risks of excesses that may arise from it.
Protein, the daily ration
SINU guidelines (Italian Society of Human Nutrition) indicate the average protein requirement in 0,8-1 g / day per kg of body weight. Other studies recommend up to 1,2-1,5 g / day per kg, in the elderly population in particular, as seen.
The energy supply in a balanced diet - according to the classical Mediterranean school - it should therefore be divided between carbohydrates, fats and proteins in their respective shares of 45-60%, 25-35%, 12-15%.
High-protein diet, 5 standards
The high protein diet it is not the prerogative of sportsmen or overweight individuals who document themselves on websites. Nutritionists adopt it under precise conditions, increasing the percentage of proteins according to individual needs, up to 25-30% of the daily Kcal.
Food protocols based on a drastic modulation of protein and carbohydrate intake, they are classified into 5 standards.
1) 'Pure' high-protein, normoglucidic and normocaloric diets
In this diet only the supply of amino acids / proteins is enhanced. It is the scheme used in competitive athletes, as well as in severe burns and nephropaths (nephrotic syndrome).
Athletes, however, they need to know that 'there is no evidence that beyond a certain limit (over 2g / kg / day) the protein intake, in healthy and athletic subjects, produces the desired results in terms of muscle mass implementation if not supported by an adequate intake of CHO ( carbohydrates, ed)'.
2) Low-glucose and low-calorie high-protein diets
It is the typical diet designed for overweight patients. In the short term they are more effective, even in weight loss, than the normoproteic diet with a higher carbohydrate content.
Such results however they are not confirmed in the long term. According to studies on overweight individuals, the advantages would also be essentially related to the containment of the carbohydrate and caloric share, rather than to the surplus protein.
3) Normocaloric ketogenic diets
These diets, hypoglucidal and normoproteic, are adopted in patients with neurological disorders, in normal weight individuals with insulin resistance or type 2 diabetes mellitus and in women with polycystic ovarian syndrome.
Ketogenic diets show similar efficacy to that of Mediterranean diet to achieve weight goals, glycometabolic and lipid compensations and to reduce overall cardiovascular risk. Maintenance is confirmed for the next 12-36 months.
4) Low calorie ketogenic diets
Le Very-Low-Calory-Ketogenic-Diet they are distinguished from normocaloric ketogenic for the very low carbohydrate content, even lower than 30g / day per kg of body weight.
They are useful to obtain in a short time (6 months) a consistent weight loss and an improvement of the metabolic syndrome. They are in fact adopted in obese patients, even with metabolic syndrome, in candidates for bariatric surgery and in cases of epilepsy combined with severe childhood obesity.
5) Hypoglucidic hyperlipidic normocaloric hyperproteic diets
In this category the paleo, ancestral, Atkins and similar diets are included. They are used for slimming purposes, but without the unanimous approval of the scientific community.
'Atkins-like diets and Atkins-like, with maximum carbohydrate restriction and high protein and lipid intake, have been associated with increased long-term cardiovascular risk mainly due to increased cholesterol, gastrointestinal disorders (nausea, constipation and other alterations of the microbiota ) colon cancer, central nervous system disorders (especially sleep, circadian rhythm changes)', the study authors warn.
Protein, without exaggerating
Frequent intake Excessive amounts of protein, without your doctor's advice, can pose health risks.
The side effects described mainly concern renal function and the development of tumors of the intestine, breast and prostate.
Marta Strinati
Footnotes
(1) Ministry of Health, Directorate General for Hygiene, Food Safety and Nutrition - uff. 5, Technical Table on Nutritional Safety (TaSiN) et al. High-protein diet and low-glucose diet. https://www.salute.gov.it/imgs/C_17_pubblicazioni_3148_allegato.pdf
A professional journalist since January 1995, she has worked for newspapers (Il Messaggero, Paese Sera, La Stampa) and periodicals (NumeroUno, Il Salvagente). She is the author of journalistic studies on food and has published the book "Reading labels to know what we eat".
