HIGH PROTEIN DIET EXAMPLE - DIET
Home / diet / 2021

High Protein Diet Example




Premise

The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies.

High-protein diet

The high-protein diet is a diet based on the extraordinary increase in proteins at the expense of the carbohydrate fraction and, to a lesser extent, of fats.
The term "high protein" is generic, since - considering what is mentioned by the LARN (Recommended Nutrient Intake Levels for the Italian population - SINU) - for the adult subject, protein coefficients higher than 0.75-0.8 g / kg of weight they are already EXCESSIVE and SUFFICIENT to define a HYPERPROTEIC diet; the fact remains that, for various reasons (such as intense sport or chronic malabsorption), it is possible to increase the protein coefficient in the diet up to double the basic recommendations (but not more!) without incurring the risk of exceed the urinary excretion of calcium, as the first drawback of common high-protein diets (Committee for Nutrition and Health of the Nutrition Board of the NRC USA - NRC, 1989). On the other hand, protein levels of 98g / day (> the Italian average) can already be correlated with an increase in urinary calcium excretion (Saba et al., 1990).
To be honest, it is very rare that a diet (albeit calibrated) uses protein values ​​of 0.75g / kg since, being almost "ubiquitous" macronutrients in foods, their contribution also derives from the sum of low and medium value peptides organic (legumes, cereals, vegetables, mushrooms and fruit). In my opinion, a coefficient of 1.2g / kg of PHYSIOLOGICAL weight (always corrected on the basis of "muscle size) is a good compromise between" recommendations "and" practicability of the diet ".
Logically, the term high protein "should" be associated with a diet that provides more than 1.5g / kg of physiological weight desirable in adults, including the risk of urinary excretion of blood and bone calcium. We also remember that high protein diets :

  • They increase the processes of deamination and hepatic transamination
  • They increase the urea cycle processes
  • They increase the renal filtration processes

therefore, they are potentially responsible for long-term hepato-renal overload; nevertheless, since this is a decompensation difficult to find in young adults, this aspect is often underestimated and considered as a form of "nutritional delirium" belonging to the old nutritional school.
NB: Again for ethical correctness, we remind you that in addition to high-protein, even diets excessively low calorie and unbalanced, intense and prolonged sport NOT adequately supported with nutrition And fasts they have the same effects as the hyperproteic diet due to the hyperactivation of neoglucogenesis, considerably depleting the skeletal muscle tissue.
The high-protein diet is also a potentially acidic diet, which favors the lowering of blood pH and requires the intervention of organic buffer systems, therefore, a useful dietary precaution would be to ensure good doses of magnesium and other alkalizing mineral salts.
Except for the estimate of the peptide share, there are no other essential considerations regarding the composition of the high-protein diet; we only remember that it can be used both for weight loss and, in association with the increase of carbohydrates and fats, for the increase of body mass.
NB. The high-protein diet, albeit low in carbohydrates, is to be considered potentially ketogenic; this feature further worsens the tendency to metabolic acidosis and furthermore favors body dehydration with loss of numerous electrolytes.

Useful supplements in case of a high-protein diet

The high-protein diet, if properly managed, does not require any dietary supplement; however, in cases where the organization of meals is particularly problematic, the following may be useful:

  • Protein supplements: protein powder (whey, casein, soy, egg), gainer and protein bars; with these products the achievement of the daily protein quota is facilitated with the advantage of shelf life and portability.
  • Supplements of branched or essential amino acids: if well contextualized, they can favor the achievement of the plastic requirement at lower doses, thus limiting liver and kidney overload. The branched ones have a good anti-catabolic function, especially in association with maltodextrin to be taken before, during and immediately after training.
  • Purifying herbal teas for the liver, as long as they are not excessively draining: some herbal teas can promote the purification of suffering liver cells; a classic example is the herbal tea based on: cumin, turmeric, milk thistle, dandelion and mint. It would therefore be advisable to associate such products with high-protein diets, making sure that, in the case of ketosis, this does not favor dehydration and worsens the electrolyte imbalance.

Example

  • Elderly sedentary gentleman, slightly overweight, who has undergone partial bowel resection surgery and has clear symptoms of malnutrition, most likely attributable to post-operative malabsorption.
Sex Male Age 73 Height cm 175 Wrist circumference cm 18,2 Constitution Robust Height / wrist 9,6 Morphological type Normolineo Weight kg 80 Body mass index 26,1 Physiological body mass index desirable 24,1 Desirable physiological weight kg 73,8 Basal metabolism kcal 1578,2 Physical activity level coefficient Lightweight, No Aus. 1.40 Energy expenditure kcal 2210 Diet NORMOCALORICA * 2110 Kcal * Lipids 25% 552.5Kcal 61.4 g Proteins 2g / kg 590.4Kcal 147.6g Carbohydrates 48,3% 1067.1kcal 284.6g Alcohol 0g Breakfast 15% 332kcal Snack 5% 110kcal Lunch 40% 884kcal Snack 5% 110kcal Dinner 35% 773kcal

* We have chosen NOT to administer a low calorie despite being overweight for 2 reasons:

  1. The presence of malnutrition, which must first be compensated for
  2. The need for the elderly to preserve a modest adipose layer as it is conservative towards injuries of a traumatic nature.

ATTENTION! By virtue of the foregoing on the effects of the high-protein diet towards urinary excretion of calcium, it is necessary to specify that, in this specific example, the protein fraction (even if it is> 98g / day) should compensate for the limitations of intestinal absorption and, therefore , would not be excessive; however, considering the age of the subject and the relative tendency to lose bone mass, it is advisable to continue the diet in question ONLY until the state of nutrition is recovered and at a later time supplement the diet of maintenance (characterized by a protein intake not exceeding 1.5g / kg) with essential amino acids in doses of less than or equal to 1g per 10kg of desirable physiological weight.


High Protein Diet Example - Day 1


Breakfast 15% kcal TOT Reduced fat milk, delactosed 300ml, 150kal Sweetened coffee 35ml, 20kcal Wheat bread, stale 60g, 159.6kcal Snack 5% kcal TOT Wheat bread 30g, 79.8kcal Sliced ​​turkey breast 30g, 33.3kcal Lunch 40% kcal TOT Pasta with tomato sauce Semolina pasta 90g, 320.4kcal Tomato puree 100g, 24kcal Parmesan 10g, 39.2kcal Low-fat cottage cheese, 2% 150g, 129kcal Lettuce 100g, 28kcal Wheat bread 30g, 79.8kcal Extra virgin olive oil 15g, 135kcal Apple 200g, 104kcal Snack 5% kcal TOT Pears 200g, 116kcal Dinner 35% kcal TOT Pork chop Lean pork chop 300g, 381kcal Beets or beets 200g, 38kcal Extra virgin olive oil 15g, 135kcal Wheat bread 90g, 239.4kcal

High Protein Diet Example - Day 2


Breakfast 15% kcal TOT Reduced fat milk, delactosed 300ml, 150kal Sweetened coffee 35ml, 20kcal Wheat bread, stale 60g, 159.6kcal Snack 5% kcal TOT Wheat bread 30g, 79.8kcal Baked ham 15g, 32.3kcal Lunch 40% kcal TOT Mushroom risotto Polished rice 90g, 336.6kcal Champignons 100g, 22kcal Parmesan 10g, 39.2kcal Grilled chicken breast 150g, 165kcal Red radish 100g, 23kcal Wheat bread 30g, 79.8kcal Extra virgin olive oil 15g, 135kcal Kiwi 150g, 91.5kcal Snack 5% kcal TOT Oranges 150g, 94.5kcal Dinner 35% kcal TOT Baked sea bass Sea bass, various species 300g, 291kcal Fennel 200g, 22kcal Extra virgin olive oil 20g, 180kcal Wheat bread 90g, 239.4kcal

High Protein Diet Example - Day 3


Breakfast 15% kcal TOT Reduced fat milk, delactosed 300ml, 150kal Sweetened coffee 35ml, 20kcal Wheat bread, stale 60g, 159.6kcal Snack 5% kcal TOT Wheat bread 30g, 79.8kcal Raw ham, lean 15g, 32.7kcal Lunch 40% kcal TOT Stewed beans Ripe beans 300g, 351kcal Parmesan 10g, 39.2kcal Natural tuna, drained 120g, 153.6kcal Rocket 100g, 25kcal Wheat bread 30g, 79.8kcal Extra virgin olive oil 15g, 135kcal Clementine 200g, 94kcal Snack 5% kcal TOT European grape 200g, 138kcal Dinner 35% kcal TOT Grilled sirloin Veal sirloin 300g, 330kcal Spinach 200g, 46kcal Extra virgin olive oil 15g, 135kcal Wheat bread 90g, 239.4kcal

High Protein Diet Example - Day 4


Breakfast 15% kcal TOT Reduced fat milk, delactosed 300ml, 150kal Sweetened coffee 35ml, 20kcal Wheat bread, stale 60g, 159.6kcal Snack 5% kcal TOT Wheat bread 30g, 79.8kcal Sliced ​​turkey breast 30g, 33.3kcal Lunch 40% kcal TOT Pasta with zucchini Semolina pasta 90g, 320.4kcal Zucchini 100g, 16kcal Parmesan 10g, 39.2kcal Low-fat cottage cheese, 2% 150g, 129kcal Lettuce 100g, 28kcal Wheat bread 30g, 79.8kcal Extra virgin olive oil 15g, 135kcal Apple 200g, 104kcal Snack 5% kcal TOT Pears 200g, 116kcal Dinner 35% kcal TOT Ricotta Cow ricotta, from partially skimmed milk 300g, 414kcal Carrots 200g, 82kcal Extra virgin olive oil 10g, 90kcal Wheat bread 90g, 239.4kcal

High Protein Diet Example - Day 5


Breakfast 15% kcal TOT Reduced fat milk, delactosed 300ml, 150kal Sweetened coffee 35ml, 20kcal Wheat bread, stale 60g, 159.6kcal Snack 5% kcal TOT Wheat bread 30g, 79.8kcal Baked ham 15g, 32.3kcal Lunch 40% kcal TOT Pumpkin and gorgonzola risotto Polished rice 90g, 336.6kcal Pumpkin 100g, 26kcal Gorgonzola 30g, 105.9kcal Parmesan 10g, 39.2kcal Grilled chicken breast 150g, 165kcal Red radish 100g, 23kcal Wheat bread 30g, 79.8kcal Extra virgin olive oil 15g, 135kcal Kiwi 150g, 91.5kcal Snack 5% kcal TOT Oranges 150g, 94.5kcal Dinner 35% kcal TOT Bull's-eye eggs Whole medium chicken eggs, 60g in shell 100g, 143kcal Boiled potatoes 200g, 154kcal Extra virgin olive oil 15g, 180kcal Wheat bread 90g, 239.4kcal

High Protein Diet Example - Day 6


Breakfast 15% kcal TOT Reduced fat milk, delactosed 300ml, 150kal Sweetened coffee 35ml, 20kcal Wheat bread, stale 60g, 159.6kcal Snack 5% kcal TOT Wheat bread 30g, 79.8kcal Raw ham, lean 15g, 32.7kcal Lunch 40% kcal TOT Stewed lentils Dried lentils 100g, 353kcal Parmesan 10g, 39.2kcal natural tuna, drained 120g, 153.6kcal Rocket 100g, 25kcal Wheat bread 30g, 79.8kcal Extra virgin olive oil 15g, 135kcal Clementine 200g, 94kcal Snack 5% kcal TOT European grape 200g, 138kcal Dinner 35% kcal TOT Horse Steak Horse Steak 250g, 332.5kcal Eggplant 200g, 48kcal Extra virgin olive oil 15g, 135kcal Wheat bread 90g, 239.4kcal

High Protein Diet Example - Day 7


Breakfast 15% kcal TOT Reduced fat milk, delactosed 300ml, 150kal Sweetened coffee 35ml, 20kcal Wheat bread, stale 60g, 159.6kcal Snack 5% kcal TOT Wheat bread 30g, 79.8kcal Sliced ​​turkey breast 30g, 33.3kcal Lunch 40% kcal TOT Pasta with meat sauce Semolina pasta 90g, 320.4kcal Ragout with tomato 100g, 150kcal Parmesan 10g, 39.2kcal Lettuce 100g, 28kcal Wheat bread 30g, 79.8kcal Extra virgin olive oil 15g, 135kcal Apple 200g, 104kcal Snack 5% kcal TOT Pears 200g, 116kcal Dinner 35% kcal TOT Baked sea bream Sea bream 300g, 363kcal Beets or beets 200g, 38kcal Extra virgin olive oil 15g, 135kcal Wheat bread 90g, 239.4kcal
Tags:  spinning non-alcoholic cocktails leaflets 





Recommended








Editor'S Choice
Genital warts
Genital warts
High-protein diet example: what is the high-protein diet? Basic principles. How is it organized? Pros and cons. Useful supplements. Practical example