User:Lvogel1/High-protein diet

[[copied from High-protein Diet article]]

Health Effects

Efficacy

Plant-based protein vs. animal protein

Common animal protein sources include beef, chicken, eggs, milk, and whey protein. Common plant protein sources include soy protein isolate, pea protein concentrate, chickpeas, and wheat.

The quality of a protein source is defined by its digestibility and amino acid profile. Animal protein is considered to be more digestible than plant proteins and to contain more essential amino acids. Plant-based proteins contain more fiber which can make them harder to digest. Plant-based proteins also contain more antioxidants which benefits its renal profile and effect on kidney health.

Whey protein is an animal-based dietary supplement that has become well-known for its ability to assist in muscle growth, weight loss, and satiety. A higher content of leucine, one of the essential amino acids necessary for muscle protein synthesis, is found in whey proteins as opposed to plant-based proteins.

A high-protein plant-based diet can be just as effective as a high-protein carnivorous diet in its ability to build muscle in healthy individuals when coupled with strength training. However, more research must be done to confirm the specific effects of protein quality.

Weight loss

High-protein diets can help preserve lean muscle mass while losing weight. The human body requires more energy to metabolize protein as opposed to other macronutrients.

Improved bone mass and osteoporosis prevention

Osteoporosis is more common in women than men, and the risk of osteoporosis increases with age. Eating a high-protein diet can allow people to build and maintain muscle, therefore they are able to more safely engage in weight bearing activities that will aid with preserving bone mass. However, there are individual factors that may influence proteins' impact on improving bone health.

Mental and Cognitive Health

"Milk and dairy products are good sources of high-quality protein." Some research shows evidence of an inverse association between cheese, and perhaps dairy, consumption and certain types of cognitive decline, though the evidence is mixed and the mechanisms are not well known.

Fermented dairy products might assist in prevention of dementia and cognitive decline due to “specific components of dairy products including bioactive peptides, colostrinin, proline-rich polypeptides, α-lactalbumin, vitamin B12, calcium, and probiotics”, which can encourage healthy cognitive function.

Additionally, consumption of low-fat dairy products can contribute to a reduced risk of obesity, type 2 diabetes, and other cardiovascular diseases. Good physical health is linked to good cognitive health. Staying physically healthy can decrease the risk of “age-related cognitive dysfunction," but it is unknown whether a high-protein diet is necessary to maintain good physical health.

Safety

Chronic Kidney Disease

The long-term effects of a high-protein low-carbohydrate diet are still being researched.

Some studies suggest that "red and processed meats" can contribute to a higher risk of chronic kidney disease, whereas "nuts, low-fat dairy products and legumes" are more protective. A long-term high-protein diet may lead to chronic kidney disease, but the quality of the protein will contribute to kidney health.

A high protein diet would not be recommended to someone with chronic kidney disease or who has only one kidney.

Meatfluencers

"Meatfluencers" are social media influencers who follow a high-protein mostly-meat diet and encourage their following to do the same by showcasing the purported benefits. In a WBUR story on the topic, producer Ben Brock Johnson noted that "Carnivore dieters online vary by race, age, gender, but the biggest influencers tend to be muscular, middle-aged white guys". Prominent meatfluencers are Jennifer Guissert and Dr. Shawn Baker. Dr. Paul Saladino, a leading meatfluencer, claims that the diet can even prevent and treat disease. These diets have gained popularity through social media, such as Tik Tok, but are lacking scientific evidence for long term effects.

All-meat diets are ketogenic diets that limit carbohydrate intake and are high in protein and fat. Nutrition experts agree "that an animal-based diet puts you at risk for nutrient deficiencies." These deficiencies may result in scurvy, fatigue, digestive issues, and increased risk of heart disease due to high saturated fat consumption in an all-meat diet.

Three of the common mostly-meat diets advanced by meatfluencers are "animal-based", "carnivore", and "lion". The animal-based diet allows for fruit, honey, and raw dairy although the main focus is on meat. The carnivore diet is more strict and does not allow for carbohydrates and consists of meat, dairy, and eggs. The lion diet is the most severe as it does not allow for anything but ruminant meat, salt, and water.