PROTEIN IN RED MEAT-BEEF
Meat is the among the richest source of protein. As meet contains all the important amino acids the body requires to build proteins, it is classified as high-qualityprotein. The amount of protein present in 3 ounces of one portion of meat, varies by type and cut.
BENEFITS OF PROTEIN
Protein helps in building muscles.it is the essential part of a women’s diet. Protein also adds strength to the cell walls. It also helps in repairing tissues of the body. High protein foods take more work to digest, metabolize and use, this shows that more calories will be burnt processing it. The also make you feel full for longer.This helps women shed more weight. Protein also promotes bone health and hormone production. High protein diets help women shed more weight.
Unlike of other nutrients like fats and carbohydrates our bodies cannot sore protein to it is better to use and lose it.
In a study published in Nutrition Metabolism, dieters who increased their protein intake to 30 percent of their diet ate nearly 450 fewer calories a day and lost about 11 pounds over the 12-week study without employing any other dietary measures.
For athlete women it is necessary to grab on more protein to strengthen their muscles.The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. This is the minimum amount of protein you should be taking per day to keep from getting weak and sick. It is not the specific amount a woman should intake every day.
HOW TO MEASURE RDA?
To determine a woman’s RDA for protein, multiply your weight in pounds by 0.36.
For a 50 years old woman weighing 140 pounds woman who is not active, does not exercise that makes it 53 gms of protein per day.
REACTIONS OF PROTEIN-RED MEAT ON HEALTH
Do not get carried away on he benefits of having high protein diet.There are many health issues too related to having high intake of protein for too long. Some research shows that people who are on high protein diets that are rich in red meats also have higher levels of uric acid in their blood which increases the chances of gout-a condition causing painful joint inflammation.
Nutritionist Christy Brisette, the founder and president of 80 Twenty Nutrition, says people on high protein diets may experience calcium and Vitamin D deficiency which leads to higher risks of osteoporosis in their later life.
HIGH-PROTEIN DIET IS NOT WORKING?
Sometimes a high protein diet does not make you feel good. Mentioned below are the few symptoms your protein diet is not working:
FEELING EXTREMELY THIRSTY
Excess protein intake, makes the kidney to work twice as hard to flush it out of the body through urine, and that makes you feel extra thirsty. These women are peeing more often and wasting more potassium, sodium and magnesium.Nutritionist Christy Brisette, says “People on high-protein low-carb diets tend to need more of these electrolytes”.
Fruits, Vegetables as well as beans, legumes and whole grains are important sources of potassium and magnesium.
EXPERIENCING CONSTIPATION AND DIARRHEA
Cutting Fruits, Vegetables, Whole grains, Nuts and seeds are good sources of fiber and not including these foods in the diet leads to severe constipation. Diet high on proteins and low on carbs can also wipe out healthy gut bacteria from the body because the body is not getting enough prebiotics. Prebiotic are a type of fiber that fuels healthy bacteria.
“Sometimes if gut flora is out of whack, it can lead to bowel irregularities including diarrhea or alternating diarrhea and constipation, and you might experience some bloating and cramping,” says Nutritionist Christy Brisette.
So, another issue of the low carb diet is the weight gain. Researchers show that throwing off the healthy balance of gut bacteria can lead to weight gain.Brisette says that she’s noticed sometimes when clients excessively cut back on carbs, their bodies hold onto excess weight. By adding back in healthy sources of carbs, “their bodies go out of starvation mode, and clients often drop stubborn weight”.
Another common mistakes women make in their diet is adding and focusing more on proteins than any other nutrition, which can result in overdo of calories.
Going on high protein diets and cutting off carbs and fiber from your diet may also lead to moodiness in the long term. While some people feel energized on a high protein diet other may feel crabby ad sluggish. “Carb-rich foods increase levels of serotonin in your brain, which is a happy neurotransmitter,” says Nutritionist Christy Brisette.
If a woman is experiencing moodiness she should start adding slow carbs in her diet like, half a sweet potato, half a cup of brown rice, or a couple of pieces of low sugar fruits i.e. apples, peaches, pears, berries every day.
If a woman is on super low carb i.e. ketogenic diet she experiences bad breath as bad breath is the sign of ketosis, where the body has churned through all your stored carbs and is burning fat for energy.
Keep in mind always that going into ketosis can be dangerous if you have other health conditions where carb intakes should be kept consistent, like in diabetes and pregnancy.
CHANGES IN MENUSTRAL CYCLE
If a woman is trying to get pregnant going into a ketosis diet for too long can lead to irregular cycles or can also lead to stopping periods entirely. This happened because the body has to burn too many fats stored, which leads to change in metabolism in a way that impacts the hormone level and fertility. Women needs certain amount of fats to maintain their hormone levels ,for fertility and for overall health and ketosis can cause troubles.