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Video tags
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Russian
00:00:00
Are you ready to instantly lose
weight, gain muscle, and live longer? 00:00:04
Well, no matter what anyone says, there is no
miracle diet that can do these things for you. 00:00:09
Staying healthy is a balance between eating
the right foods and being active. However, 00:00:12
a high protein diet may be a good place to
start. There are a lot of positive things 00:00:16
that eating protein can do for your body. But
too much protein can cause some nasty side 00:00:20
effects. How much is too much? And does it matter
where your protein comes from? Let’s find out.00:00:25
Proteins are arguably the most
important molecules in your body. 00:00:28
They make up your cells, allow your body to carry
out essential functions, and without protein, 00:00:33
you’d die. There are over 80,000
different proteins in the human body, 00:00:37
and each one has a function. In fact, proteins
make up around 20% of your entire body. So, 00:00:42
it should come as no surprise that consuming
enough protein is vital to your survival.00:00:46
Proteins are made up of smaller molecules called
amino acids that are joined together and aligned 00:00:50
in unique ways to create different shapes.
The crazy thing is out of the 21 amino acids 00:00:55
used by the human body to make proteins; there
are 9 that can’t be synthesized by your cells. 00:01:01
This means the only way to get them is by eating
foods that have these amino acids stored in them.00:01:05
Which foods contain the amino acids and proteins
I need to stay alive, you may be wondering. 00:01:09
Don’t worry; The Infographics Show
has got you covered. We will tell you 00:01:13
exactly where to find the protein your body
so desperately craves later on in the video.00:01:17
Let’s start with the basics. When you eat
something, your body tears it apart, breaks 00:01:21
it down, and then circulates the molecules and
nutrients contained within the food around your 00:01:25
body so that your cells can get what they need.
For example, if you eat a slice of pork belly, 00:01:30
the fats, proteins, and other molecules
that are contained within the piece of meat 00:01:34
don’t go straight to your belly. Instead, the meat
is broken down in the stomach and intestines, and 00:01:39
the individual nutrients get circulated to every
part of your body via your circulatory system.00:01:44
Therefore, we eat to provide our bodies
with the molecules necessary to function 00:01:48
and keep us alive. And proteins are one
of the most important molecules of all. 00:01:52
So, how much protein should you actually be
eating? And what does it do to your body?00:01:56
Everyone’s body is different, which means that
everyone's daily intake of protein will need to 00:02:00
be different to provide the optimum effect.
Researchers suggest that the average male 00:02:05
should consume around 56 grams of protein per
day while females should have approximately 46 00:02:10
grams of protein each day. However, since
everyone is a different size and weight, 00:02:14
there may be a better way to calculate
how much protein you should be eating.00:02:17
You should be consuming around .365 grams of
protein a day for every pound you weigh. An easier 00:02:22
way to think about this is for every 10 pounds of
body weight; you should eat 3.65 grams of protein. 00:02:27
This means if you weigh 150 pounds, you should
eat around 55 grams of protein throughout your 00:02:32
day. However, this is just a baseline. People who
are more active will need to consume more protein 00:02:37
to maintain or build their muscle mass. But these
calculations are a good baseline to start with.00:02:42
Surprisingly, there is still a decent amount of
debate within the scientific and medical community 00:02:47
on how much protein someone should
actually consume in a 24 hour period. 00:02:50
Some experts put the number twice
as high as previously mentioned, 00:02:53
but more research still needs to
be done to justify these numbers.00:02:57
Regardless of what the exact amount of
protein a person should consume is, there 00:03:00
is an even more important question. What does
the protein you eat physically do to your body?00:03:06
Since proteins play a vital role in many life
functions and literally make up the cells 00:03:10
in your body, a better question might be: what
don’t proteins do? There are definitely a number 00:03:14
of noticeable effects that a high-protein diet
can have on your overall health and physiology.00:03:19
Scientists have found that high-protein
diets end up reducing your appetite. 00:03:22
A number of studies revealed that out of all the
nutrients you consume on a daily basis, protein is 00:03:28
the one that makes you feel full the fastest.
The reason for this is that protein reduces 00:03:32
the amount of a hormone called ghrelin in your
body. Ghrelin is one of the molecules that tells 00:03:36
your brain that you’re hungry. Therefore, the less
ghrelin in your system, the less hungry you feel.00:03:41
Protein also boosts the levels of peptide
YY, which signals the body that it’s full. 00:03:46
With the reduction of ghrelin and the increase of
peptide YY, the body feels nutritionally satisfied 00:03:51
much sooner than you would with a low-protein
meal. This reduces the urge to overeat, 00:03:55
which in turn can help you
lose weight and stay healthier.00:03:58
In a study conducted at the University
of Washington School of Medicine, 00:04:01
people who increased the number of calories
they consumed from a protein source from 15% 00:04:06
to 30% ate around 441 fewer calories per day than
someone on a lower-protein diet. The craziest part 00:04:13
was that the people in the study were
allowed to eat as much as they wanted. 00:04:16
The group that increased their protein intake
just felt fuller quicker, so they ate less. 00:04:21
What this implies is that subbing out foods that
are higher in fats, sugars, and carbohydrates 00:04:25
for meat or high protein veggies might make
you feel more satisfied with fewer calories.00:04:30
Along with suppressing appetite, high protein
diets can help you lose weight in another way.00:04:35
High protein intake has been
shown to increase metabolism, 00:04:38
at least for a short period of time. Even as you
eat, your body is using energy to break down the 00:04:42
food and circulate the nutrients to your vital
organs and muscles. The energy expended and the 00:04:47
increase in metabolic rate to aid in digestion
is called the thermic effect of food or TEF.00:04:53
The interesting thing is that protein has a much
higher thermic effect than most other types of 00:04:57
molecules like carbohydrates or fats. Studies
have shown that by eating high protein foods, 00:05:02
your thermic effect can increase by 5 to
15 percent more than consuming food with 00:05:07
little or no protein. What this means
is that your body has to work harder 00:05:10
to break down protein than other molecules. This
causes you to use more energy during digestion 00:05:15
while simultaneously increasing your metabolism.00:05:18
All of these factors combined can cause your
body to burn 80 to 100 more calories a day 00:05:23
just from eating. And this might be a
conservative number. One study showed 00:05:26
that a group of people eating a high protein
diet burned on average 260 calories more per day 00:05:31
than a group of people on a low protein diet.
This is the equivalent of the amount of energy 00:05:36
expended from a moderate workout session. Who
knew that eating could be such a good exercise?00:05:40
And speaking of working out, protein is
literally the building block for all your 00:05:44
muscles. So, does eating more protein
correlate to increased muscle size?00:05:48
Not exactly. However, increasing the amount of
protein in your diet will impact your muscles 00:05:52
in a number of different ways. Eating more
protein does not necessarily build more muscle, 00:05:57
but it does help maintain muscle mass and
promote growth. If all you did was eat protein, 00:06:01
your muscles would not magically become
bigger. However, if you engaged in a 00:06:04
weightlifting regiment on a regular basis
while also increasing protein intake, 00:06:08
your muscles would likely get larger more
quickly than if you stuck to your typical diet.00:06:12
Someone who is active and trying
to bulk up their muscle mass should 00:06:15
definitely increase the amount of
protein they put into their bodies. 00:06:18
There is also another important factor to consider
when trying to build, or more importantly, 00:06:22
maintain muscle mass. If for some reason you
need to stop lifting weights or reduce your 00:06:26
time working out due to an injury or life just
getting in the way, you should still maintain a 00:06:31
high protein diet. The rationale for this is that
if you go from being highly active to less active, 00:06:35
you will begin to lose weight as your muscles
shrink. However, a high protein diet can slow 00:06:39
the rate of and even prevent muscle loss
if the right types of food are consumed.00:06:44
Perhaps the biggest selling point for
high-protein diets is that not only 00:06:47
will they help you lose weight, but they
will help you keep the pounds off as well.00:06:51
Over the course of a year, high-protein diets
seem to be much more effective at helping people 00:06:55
maintain weight loss. Now, it is important
to remember that just eating a lot of protein 00:06:59
will not cause you to lose weight instantly.
However, there may be some huge benefits if you 00:07:03
stay active, eat the right types of protein,
and keep track of your calories. For example, 00:07:08
a study that tracked 130 people on high-protein
diets over the course of a year found that they 00:07:12
lost 53% more body fat compared to a control
group of people on a regular-protein diet.00:07:18
In a clinical trial conducted by the Department
of Human Biology at Maastricht University in the 00:07:22
Netherlands, researchers found that high-protein
diets reduced weight regain by around 50%. 00:07:28
This is huge for people who want to lose weight
and keep the weight off. As many dieters know, 00:07:33
losing the weight is only half the battle;
it’s keeping the weight off that can be hard. 00:07:36
But it seems from a number of studies that
a high-protein diet and healthy lifestyle 00:07:40
may be one of the best ways to do just that.00:07:43
You probably have heard that one side
effect of a high protein diet is that 00:07:46
it can be damaging to your bones.
But is there any truth to this?00:07:49
This myth probably originated from the idea
that protein can increase the acidity level of 00:07:54
the body slightly, which in theory could cause
calcium to leach from your bones. To be fair, 00:07:59
if your blood’s acidity was high enough,
it most certainly could cause the calcium 00:08:02
on your bones to break down and weaken
your skeletal system. But if your blood 00:08:06
ever ended up at that high level of acidity,
you’d be dead, so it really wouldn’t matter.00:08:11
What long-term studies have shown is that
both animal and plant protein can actually 00:08:14
help people maintain bone mass as they
get older. According to some research, 00:08:18
people who maintain a high protein diet over
extended periods of time also seem to be at a 00:08:22
lower risk of osteoporosis and bone fractures.
It is important to point out that this does 00:08:27
not mean you should immediately start consuming
massive quantities of beef to increase your bone 00:08:32
health. There are better sources of protein,
which we will break down for you in a bit.00:08:35
The same thing goes for this
next health benefit. It is all 00:08:38
contingent on what type of protein you are eating.00:08:40
It may seem counterintuitive, but a high-protein
diet can actually lower your blood pressure. 00:08:45
The exact mechanism for this is
not completely understood yet, 00:08:48
but in one study, it was found that a
high-protein diet did not just lower blood 00:08:52
pressure but also reduced LDL cholesterol and
triglycerides. This is important because these 00:08:57
factors in high levels can be a recipe for
heart attacks, strokes, and kidney disease.00:09:01
Although a high-protein diet can
have harmful effects on the kidneys, 00:09:04
you probably don’t need to worry too
much as long as you are in good health.00:09:08
Doctors recommend that people with kidney
diseases reduce the amount of protein they eat. 00:09:12
This is because high amounts of protein
can exacerbate problems in kidneys that 00:09:15
are already damaged. However, the same
thing cannot be said about people with 00:09:19
healthy kidneys. It is always
important to follow the advice 00:09:21
of doctors and medical professionals
when they recommend lifestyle changes. 00:09:25
However, no studies have connected high protein
consumption to causing damage to healthy kidneys.00:09:30
Protein may even be able to reverse
and repair the damage done to the body.00:09:34
Since it is the building block of
your cells, mussels, and organs, 00:09:37
eating more protein actually provides your body
with the resources it needs to help repair itself. 00:09:41
Several studies have even claimed that after you
suffer an injury, consuming more protein could 00:09:46
help speed up the time it takes to recover. Some
researchers even claim that if you are on a high 00:09:50
protein diet before you get injured, it may
cause your body to heal faster than someone 00:09:54
who is not. More analysis needs to be done, but
it is possible that in the future, doctors will 00:09:58
recommend foods high in protein after an injury,
along with other already established treatments.00:10:03
So, we know that high protein diets have several
immediate and short-term benefits for the body. 00:10:08
But what about as you get older? It may
sound crazy, but a high protein diet in 00:10:12
the middle stages of life can have lasting
benefits even into your more mature years.00:10:17
It is no secret that as you age, your body
becomes weaker. Your muscles start to shrink, 00:10:21
and your bones become more frail. However,
studies have shown by eating more protein, 00:10:25
these effects can be mitigated. It is important
that you also maintain some form of activity as 00:10:30
well because if you don’t use your muscles,
they will begin to atrophy no matter how 00:10:33
much protein you eat. But eating a high-protein
diet during your life and into your later years 00:10:38
may help your body retain some of its strength
and keep you in better overall health.00:10:42
There are definitely a lot of positives to eating
a high protein diet, but is there a downside? 00:10:47
Unfortunately, yes, so before
you go on a meat buying spree, 00:10:50
make sure to watch the rest of this video.00:10:52
As we said before, there is no miracle diet that
can solve all of your weight and health problems. 00:10:57
This is especially true of high-protein diets that
require you to cut out all other macronutrients 00:11:02
from your meals. You should steer clear of any
diet that tells you to remove all carbs or fats 00:11:06
from your life. In these types of situations,
you could develop nutritional deficiencies 00:11:10
such as low fiber, which can cause
headaches and constipation. Therefore, 00:11:13
a high-protein diet does not mean you should
remove all other types of food from your life.00:11:18
As we said before, the type of protein you’re
eating matters. And there are definitely some 00:11:21
foods that are better than others.
You should not be eating all red meat 00:11:25
or full-fat dairy foods because they can
cause an increased risk of heart disease. 00:11:29
This is because these types of food are often
full of saturated fats and high in cholesterol.00:11:34
So, this brings up the question: what
type of foods should you be eating in 00:11:37
your high protein diet? You obviously want
to receive the benefits of consuming more 00:11:40
protein but don't want to put yourself at
risk for high cholesterol or heart disease. 00:11:44
Luckily, The Infographics
Show has got you covered.00:11:47
The best meats to eat to get your
protein fix are a mixture of birds, 00:11:50
fish, and one other animal that you won’t believe.00:11:53
Chicken is a relatively low-priced meat that is
healthy and can provide enough protein to meet 00:11:57
your daily requirements. Chicken contains around
31 grams of protein in every 100 grams of meat. 00:12:03
The best thing about chicken is
that about 90% of the calories 00:12:06
in the meat come directly from protein.
We discussed earlier how important this 00:12:10
is for speeding up your metabolism
and reducing daily caloric intake.00:12:13
However, an even healthier option for high protein
meat is fish. Yellowfin tuna contains around 30 00:12:18
grams of protein per 100 grams of meat. Other
fish possess slightly less protein per serving, 00:12:23
but not by much. However, the benefit of
eating fish as part of a high protein diet 00:12:27
is that they also contain omega-3 fatty acids and
vitamins such as D and B2. Omega-3 has shown to be 00:12:34
extremely good for your heart and reduce plaque
buildup around blood vessels. This means that 00:12:38
fish is a two-for-one meal that provides both high
amounts of protein and essential vitamins as well.00:12:43
Another seafood that is high in protein
is shrimp. These crustaceans contain 00:12:47
23 grams of protein for every 100 grams of meat.
They also might provide a cheaper way to get 00:12:52
your daily protein from seafood as shrimp tend
to cost less per pound than higher-end fishes.00:12:57
The most surprising animal that can
serve as a good source of protein 00:13:00
isn’t a fish, bird, or mammal.
Instead, it is an insect.00:13:04
Crickets are an excellent source of protein. They
contain around 60 grams of protein for every 100 00:13:08
grams of crickets consumed. Right now, crickets
tend not to be the main source of protein for any 00:13:13
diet. However, as scientists and nutritionists
work to make crickets more mainstream, 00:13:17
this is changing. The great thing about
these insects is that they are plentiful, 00:13:21
reproduce rapidly, and have minimal impact on
the environment. When they are eaten whole, 00:13:26
crickets don’t really have much of a taste other
than whatever seasoning is put on them. Some 00:13:29
companies are even using crickets in their protein
bars and powder. Regardless of your feelings on 00:13:34
bugs, crickets may be the most sustainable,
cost-effective source of protein we have.00:13:38
Meat is not the only way to get your protein,
though. If you are a vegetarian or just looking 00:13:42
for plant-based options, there are plenty of
high-protein plants that will allow you to 00:13:45
meet your daily intake goals. These foods
also are healthier than eating most meats 00:13:49
and can either be used as a substitute or
an extra source of protein during a meal.00:13:54
One of the richest plant proteins is seitan.
This durable food is made from the gluten of 00:13:58
wheat and contains around 25 grams of
protein for every 100 grams of seitan. 00:14:03
It also boasts the highest amount of protein per
gram out of any plant-based alternatives to meat.00:14:08
Tofu is also high in protein as well.
Tofu is actually made of coagulated soy 00:14:12
milk that has been pressed together into a block. 00:14:14
Although this doesn’t sound super appetizing,
Tofu has the ability to fit into almost any dish 00:14:19
as it has very little taste of its own and its
texture can change based on how it’s cooked. 00:14:24
The best part about tofu is that it not only
contains high amounts of protein but it is 00:14:28
rich in iron and calcium as well. In 100 grams
of tofu, there are around 20 grams of protein.00:14:33
Beans are also a great protein source for
anyone trying to stay away from meat. Most beans 00:14:37
constrain around 15 grams of protein per cup. And
since beans can be cooked in a variety of ways, 00:14:42
they can easily be added to pretty much
any meal to boost your protein intake.00:14:46
Medical professionals recommend that most of
your protein should come from plant sources. 00:14:50
This is because they tend to be a healthier option
than meat due to the fact that plants contain many 00:14:54
nutrients and vitamins your body needs. If
you only eat meat, you will definitely have 00:14:58
a high-protein diet, but that will be about it.
There is no substitute for a well-balanced diet, 00:15:03
so make sure to incorporate different protein
sources in your meals throughout the day.00:15:07
This brings us to a very important
question. How much protein is too much? 00:15:11
And what side effects can
consuming too much protein have?00:15:14
It is always possible to have too much of a
good thing in life, and protein is no different. 00:15:18
When you consume too much protein the
risks outweigh the benefits. For example, 00:15:22
although protein has been shown to have
no long-term effects on healthy kidneys, 00:15:25
it can still cause other problems
in this part of the body. Eating 00:15:28
too much protein can lead to kidney stones,
which are incredibly painful until removed.00:15:33
Depending on the size of the stones, a doctor
may need to use a laser to break them up into 00:15:36
smaller pieces. There are two main ways
that the kidney stones can then be removed; 00:15:40
both are painful enough that the patient
needs to be given anesthesia. One method is 00:15:44
known as a cystoscopy, where the doctor inserts a
cystoscope into the urethra to locate and remove 00:15:49
the stones. You can imagine that having anything
stuck up your urethra would be unpleasant.00:15:54
Another method of removing kidney stones
is called percutaneous nephrolithotomy. 00:15:58
This is when the doctor cuts a hole in your side
and kidney and inserts a tool called a nephroscope 00:16:03
into it . This device then allows the doctor
to look around and remove any stones they find.00:16:07
As mentioned before, eating too much red meat can
also lead to high cholesterol and heart problems. 00:16:12
Therefore, it is important not to restrict
your high protein diet to just one type 00:16:15
of meat or protein source. There is still
disagreement amongst medical professionals 00:16:19
as to how much protein is too much, but there
are definitely some guidelines to follow.00:16:23
For the average person, it is recommended
you not eat more than 0.9 grams of protein 00:16:27
for every pound you weigh. This means that
a 150-pound person should not consume more 00:16:31
than 135 grams of protein in a day. And this
is the very upper limit. That being said, 00:16:36
if you are someone who is extremely active
or an athlete, you can probably get away 00:16:40
with eating slightly more protein as your
body will use it to repair and build muscle. 00:16:44
It is when the body becomes oversaturated
with protein that problems start to arise.00:16:48
There are some key steps you should take
before starting a high-protein diet, 00:16:51
especially if you are going to try and
consume the upper limits for your body weight. 00:16:54
The first is to discuss the decision
with your doctor. They will likely want 00:16:57
to run some tests just to make sure your
kidneys are healthy and in working order.00:17:01
You will also need to do your research.
We have tried to provide you with some 00:17:03
of the best food options to eat while on a high
protein diet, but there are many other choices. 00:17:08
Depending on where you live and what type of
foods you like, there are likely other sources of 00:17:12
protein that might be better for you. You can also
talk to a nutritionist who may be able to give you 00:17:16
further guidance. It is important to remember
that although some meats have higher amounts of 00:17:19
protein than other foods, fish, nuts, and beans
can all be healthy supplements to any meal.00:17:25
Regardless of what high-protein foods
you decide to eat, you should still 00:17:28
include fruits and vegetables in your diet.
They may not have as much protein as meat, 00:17:32
but they are rich in vitamins
and minerals your body needs.00:17:34
You also should identify exactly why you are
starting your high protein diet. If your goal 00:17:39
is to lose weight, you don’t need to consume as
much protein as someone who is working to bulk 00:17:42
up and gain muscle. Or maybe you are just planning
for the future and want to have a healthier body 00:17:46
in the long run. There are many benefits to eating
a high protein diet, but there can also be risks. 00:17:51
This is why it never hurts to discuss your
dietary plan with medical professionals.00:17:55
Now watch “What Happens To Your Body
When You Don't Eat (Fast).” Or check 00:17:58
out “What Happens To Your Body If You Never Move.”Description:
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