High Protein Diets: Are They Safe For Kidneys, Liver And Heart? (Latest Research)

Is eating a high protein diet safe for your kidneys, liver and heart? Here’s what the latest research has to say on the topic.

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Research on high protein diets and safety:

Latest one from Jose Antonio: https://www.hindawi.com/journals/jnme/2016/9104792/

Previous studies:
https://www.ncbi.nlm.nih.gov/pubmed/26500462
https://www.ncbi.nlm.nih.gov/pubmed/26778925
https://www.ncbi.nlm.nih.gov/pubmed/11737954
https://www.ncbi.nlm.nih.gov/pubmed/15007396
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4931593/
https://www.ncbi.nlm.nih.gov/pubmed/18175733
https://www.ncbi.nlm.nih.gov/pubmed/24092765

Protein and amino acid requirements in human nutrition – World Health Organization Report http://www.who.int/nutrition/publications/nutrientrequirements/WHO_TRS_935/en/

Practical Implications:

There’s been a decent amount of research on high protein intakes and so far what we can say is that: In the context that you have healthy kidneys, liver and heart there’s no negative health effects from a higher protein intake in your diet.

Moreover, high protein diets don’t cause damage to kidneys, liver or heart in healthy individuals.

Latest research from Jose Antonio and his team has shown that over a year long period even going up to 3.3 grams per kg in daily protein intake is completely fine.

It’s great to have such a long study looking at active individuals and athletes as these are the populations that will most likely aim for a higher protein intake.

Sadly, there’s still a lot of myths out there and a lot of sources claiming that high protein diets are harmful for health. Individuals claiming that high protein diets are harmful for health often quote observational research and fall into the trap of a confirmation bias through weak correlations present in this research.

Claims that high protein diets cause damaging health effects are not supported by the current body of evidence looking at the randomized controlled trials we have available.

If you’re someone who has health issues related to kidneys and impaired renal function it’s a good idea to consult with a registered dietitian about your protein intake.

However, in the context that you’re a healthy individual following a healthy diet plan there’s no evidence suggesting that you should worry about increasing your protein intake.

As a general recommendation, anywhere in the range of 2-3 grams per kg of Fat Free Mass or about 1 – 1.2 grams per lbs of FFM in protein per day is a good target to aim at if you’re interested in maximizing muscle growth and lean muscle retention.

If you’re looking to get getting shredded one of the best sources for protein intake is the review by Eric Helms over at https://www.ncbi.nlm.nih.gov/pubmed/24092765

Final note: If your goal is to build muscle it’s a good idea to base the majority of your protein intake on high quality sources rich in the amino acid leucine.

A good target to aim at is a minimum of 25-30 grams of high quality protein per serving which would yield about 2-3 grams of leucine.

For those on a plant-based diet a great source of leucine is powdered pea protein.

As always, post your questions in the comments below.

Talk soon, Mario

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RESEARCH REVIEW: Best diet for weight loss? (6 Articles)

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REFERENCES:
Aude, Y. W., Agatston, A. S., Lopez-Jimenez, F., Lieberman, E. H.,
Almon, M., Hansen, M., . . . Hennekens, C. H. (2004). The National Cholesterol Education Program Diet vs a Diet Lower in Carbohydrates and Higher in Protein and Monounsaturated Fat. Archives of Internal Medicine, 164(19), 2141. doi:10.1001/archinte.164.19.2141

Due, A., Larson, T. M., Mu, H., Hermansen, K., Stender, S., & Astrup, A. (2008). Comparison of 3 ad libitum diets for weight-loss maintenance, risk of cardiovascular disease, and diabetes: a 6-mo randomized, controlled trial. The American Journal of Clinical Nutrition. doi:10.3945/ajcn.2007.25695

Foster GD, Wyatt HR, Hill JO, McGuckin BG, Brill C, Mohammed BS et al. A randomized trial of a low-carbohydrate diet for obesity. N Engl J Med 2003; 348: 2082–2090.

Makris, A., & Foster, G. D. (2011). Dietary Approaches to the Treatment of Obesity. The Psychiatric Clinics of North America, 34(4), 813–827. http://doi.org/10.1016/j.psc.2011.08.004

Mohler, E. R., Sibley, A. A., Stein, R., Davila-Roman, V., Wyatt, H., Badellino, K., . . . Foster, G. D. (2013). Endothelial function and weight loss: Comparison of low-carbohydrate and low-fat diets. Obesity, 21(3), 504-509. doi:10.1002/oby.20055

Soenen, S., Bonomi, A. G., Lemmens, S. G., Scholte, J., Thijssen, M. A., Berkum, F. V., & Westerterp-Plantenga, M. S. (2012). Relatively high-protein or ‘low-carb’ energy-restricted diets for body weight loss and body weight maintenance? Physiology & Behavior, 107(3), 374-380. doi:10.1016/j.physbeh.2012.08.004
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The Calculus of Calories: Quantitative Obesity Research

Presented by Kevin Hall, PhD. (NIH)

In this talk, Dr. Hall describes a mathematical approach to understanding the causes and treatment of obesity. Along the way, he debunks many weight loss myths and introduces useful tools to better understand the relationships between diet, physical activity, and body weight.

Dr. Kevin Hall is a Senior Investigator at the NIH where he studies body weight regulation. His laboratory develops mathematical models to help design, predict, and interpret the results of clinical research studies. Dr. Hall has been the recipient of the NIH Director’s Award, the NIDDK Director’s Award, the Lilly Scientific Achievement Award from The Obesity Society, the Guyton Award for Excellence in Integrative Physiology from the American Society of Physiology, and his award-winning Body Weight Simulator (http://bwsimulator.niddk.nih.gov) has been used by more than a million people to help predict how diet and physical activity dynamically interact to affect human body weight.

The views expressed in this video are those of the speaker and do not necessarily reflect the views of the National Capital Area Skeptics.
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Benefits of Chia Seeds – Chia Seeds Weight Loss – Top 5 Benefits Research

Benefits of Chia Seeds – Top 5 Benefits: Chia Seeds Weight Loss etc. Subscribe To YouTube Channel – FREE Health Updates http://bit.ly/1Hvvp6L We covered these topics: 1. Why Chia Seeds are versatile, 2. Top 5 Benefits of Chia Seeds (Based on Research),
3. What’s the Nutritional value of Chia seeds per 100g, 4. How much Chia seeds should we eat, 5. Other Benefits of Chia Seeds, Also these tips are helpful for both men & women.

Please read the detail post to know more about the Benefits of Almond Flour
http://healthmusk.com/health-tips/benefits-of-chia-seeds-a-great-superfood/10997/

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The information shared in this video(s) is not a substitute of a professional medical advise. It’s recommended that please consult your physician or health care professional before taking any supplements or medicine or going on a regimen diet.

Heart Healthy Eating – Research on Aging

(Visit: http://www.uctv.tv/) Learn the latest practical dietary suggestions to reduce risk and progression of heart disease, including strategies for reducing inflammation and lowering LDL cholesterol (i.e., the “bad” cholesterol). Vicky Newman, a Registered Dietitian and Nutritionist with years of experience in dietary behavior change research, talks about the protective compounds found in big color, big flavor plant foods, including dark chocolate and red wine. She also discusses the benefits of fiber-rich foods, and the special role that soluble fiber plays in controlling cholesterol. Additionally, Ms. Newman offers her perspective on the continuing controversies regarding vegan diets (elimination of all animal foods), egg consumption, and saturated fats like coconut oil. Series: “Stein Institute for Research on Aging” [7/2016] [Health and Medicine] [Show ID: 30568]

PHES (Research group in prevention and health in exercise and sport). Project older adult 2015.

This is our research line on physical exercise for older adults that we are developing from PHES (Research group in prevention and health in exercise and sport).

It is a multidisciplinary project with the collaboration of the following departments and services:
– Department of Physical Education and Sports. University of Valencia (Spain).
– Department of Physiotherapy. University of Valencia (Spain).
– Department of Physiology. University of Valencia-CIBEROBN (Spain).
– Department of Biochemistry and Molecular Biology-CIBEROBN. University of Valencia (Spain).
– Servide of Clinical Analysis. University Hospital Dr. Peset (Spain).
– Seniors section of the Service of Social Well-being and Integration of the City of Valencia.

Also they are collaborating prestigious companies such as:
-Thera-Band.
-Laboratories Quinton.
-Aerobic & Fitness.
-Lesis.

We are waiting to have the first results in October of 2015.
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Sit Stand Walk: Why Physical Activity Research Is Evolving – Research on Aging

Sit Stand Walk: Why Physical Activity Research Is Evolving - Research on Aging

(Visit: http://www.uctv.tv) Exercise is good for you, no matter how old you are. Jacqueline Kerr, UCSD School of Medicine, discusses new findings on physical activity and how to apply novel research to your daily life. Series: “Stein Institute for Research on Aging” [12/2014] [Health and Medicine] [Show ID: 28364]

Vitamin D research & disease with Rhonda Patrick Phd – Podcast 94

http://bencoomber.com – Rhonda Patrick Phd joins me on Podcast 94. The show for a knowledge heavy episode on micronutrients and there role in health and disease. We talk about vitamin E, Vitamin C, magnesium, energy production, the expression of cancer, gene expression, cellular metabolism, the mitochondria, and how the science if often a confounding issue.

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