High Protein Diet Example

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Robert Maurer
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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.


Hyperprotein diet

The high-protein diet is a diet that is 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 population of your country - SINU) - for the adult subject, protein coefficients higher than 0,75-0,8 g / kg of weight 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 beyond!) without running the risk of exceeding 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 (> your country average) are already correlated with increased 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 desirable physiological weight in the adult, including the risk of urinary excretion of blood and bone calcium. We also remind you 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 excessively low-calorie and unbalanced diets, intense and prolonged sport NOT adequately supported with nutrition and fasting have the same effects as the high-protein diet due to the HYPERactivation of neoglucogenesis, greatly depleting 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 transportability.
  • 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 resection of the intestine and has clear symptoms of malnutrition, probably attributable to post-operative malabsorption.
Gender 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
Protein 2g / kg 590,4Kcal 147,6g
Carbohydrates 48,3% 1067,1kcal 284,6g
Alcol 0g
Breakfast 15% 332kcal
Snack 5% 110kcal
Lunch 40% 884kcal
Snack 5% 110kcal
Price 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.

WARNING! By virtue of the foregoing on the effects of the high-protein diet towards urinary calcium excretion, 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, it 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 nutritional state is recovered and later integrate the maintenance diet (characterized from 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
Spuntino 5% kcal DEAD
Wheat bread 30g, 79,8kcal
Sliced ​​turkey breast 30g, 33,3kcal
Pranzo 40% kcal DEAD
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
Spuntino 5% kcal DEAD
Pere 200g, 116kcal
Cena 35% kcal DEAD
Pork chop
Lean pork chop 300g, 381kcal
Offer o offer 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
Spuntino 5% kcal DEAD
Wheat bread 30g, 79,8kcal
Ham 15g, 32,3kcal
Pranzo 40% kcal DEAD
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
Spuntino 5% kcal DEAD
oranges 150g, 94,5kcal
Cena 35% kcal DEAD
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
Spuntino 5% kcal DEAD
Wheat bread 30g, 79,8kcal
Raw ham, lean 15g, 32,7kcal
Pranzo 40% kcal DEAD
Stewed beans
Ripe beans 300g, 351kcal
Parmesan 10g, 39,2kcal
Natural tuna, drained 120g, 153,6kcal
arugula (rocket salad) 100g, 25kcal
Wheat bread 30g, 79,8kcal
Extra virgin olive oil 15g, 135kcal
C 200g, 94kcal
Spuntino 5% kcal DEAD
European grape 200g, 138kcal
Cena 35% kcal DEAD
Grilled sirloin
Veal sirloin 300g, 330kcal
Spinaci 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
Spuntino 5% kcal DEAD
Wheat bread 30g, 79,8kcal
Sliced ​​turkey breast 30g, 33,3kcal
Pranzo 40% kcal DEAD
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
Spuntino 5% kcal DEAD
Pere 200g, 116kcal
Cena 35% kcal DEAD
ricotta cheese
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
Spuntino 5% kcal DEAD
Wheat bread 30g, 79,8kcal
Ham 15g, 32,3kcal
Pranzo 40% kcal DEAD
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
Spuntino 5% kcal DEAD
oranges 150g, 94,5kcal
Cena 35% kcal DEAD
Bull's-eye eggs
Whole medium chicken eggs, 60g in shell 100g, 143kcal
Lesse potato 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
Spuntino 5% kcal DEAD
Wheat bread 30g, 79,8kcal
Raw ham, lean 15g, 32,7kcal
Pranzo 40% kcal DEAD
Stewed lentils
Dried lentils 100g, 353kcal
Parmesan 10g, 39,2kcal
natural tuna, drained 120g, 153,6kcal
arugula (rocket salad) 100g, 25kcal
Wheat bread 30g, 79,8kcal
Extra virgin olive oil 15g, 135kcal
C 200g, 94kcal
Spuntino 5% kcal DEAD
European grape 200g, 138kcal
Cena 35% kcal DEAD
Horse Steak
Horse Steak 250g, 332,5kcal
Melanzane 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
Spuntino 5% kcal DEAD
Wheat bread 30g, 79,8kcal
Sliced ​​turkey breast 30g, 33,3kcal
Pranzo 40% kcal DEAD
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
Spuntino 5% kcal DEAD
Pere 200g, 116kcal
Cena 35% kcal DEAD
Baked sea bream
sea ​​bream 300g, 363kcal
Offer o offer 200g, 38kcal
Extra virgin olive oil 15g, 135kcal
Wheat bread 90g, 239,4kcal

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