What is protein-based nutrition and how to do it?
Protein ağırlıklı beslenme, günlük enerji alımının %20’sinden fazlasının protein kaynaklı olduğu bir diyet şeklidir. Özellikle kas gelişimi, kilo kontrolü, tokluk hissi ve enerji artırmak amacıyla tercih edilir. Bu tür bir beslenmeye başlamadan önce, kişinin sağlık durumu ve hedeflerine uygun bir plan oluşturmak için bir uzmana danışmak faydalı olacaktır.
What is the purpose of a protein-based diet?
A protein-heavy diet is targeted towards goals such as muscle repair, weight control, increasing satiety and supporting bone health. High protein intake can reduce the risk of cardiovascular disease while maintaining body balance. By providing positive effects on calcium absorption and bone health, it is especially beneficial for athletes and those who experience muscle loss with aging. Thanks to its blood sugar regulating effect, it can also be recommended for diabetic patients.
Risks of a protein-heavy diet
Although a protein-heavy diet has not been proven to pose a major risk in generally healthy individuals, diets based on low-quality protein sources may pose a risk. Processed meats such as sausages, salami, pepperoni or some vegetable proteins can cause digestive problems. In addition, people with health problems such as kidney disease and gout should limit their protein consumption.
Possible side effects of a protein-heavy diet
A protein-heavy diet may cause side effects such as constipation, bad breath, headache, muscle cramps and rarely hives. As it is low in carbohydrates, it may adversely affect cognitive functions and cause mood changes in some people. Therefore, it is important to consume all food groups in a balanced way.
Dehydration and Protein Based Nutrition
High protein intake can increase the concentration of urea and other waste substances, which can lead to fluid loss. Increasing fluid intake, especially in athletes, is important to prevent this loss.
Foods that can be preferred in protein-based nutrition
Some foods recommended for a protein-based diet:
- Animal protein sources: Red meat, chicken, fish, milk, eggs.
- Vegetable protein sources: Dried legumes (chickpeas, beans, lentils), oilseeds (flax, chia, sesame), soya products, spinach, potatoes.
- Tags:
- nutrition
- Carbohydrate
- protein
English 
Turkish