Is A Diet High In Fat Or High In Protein Better?
Every time someone decides to go on a diet, the same question always arises: what kind of diet do I make? And immediately afterwards the phrase “I do not want to go hungry” is heard.
“Dieting” or “dieting” does not mean going hungry. You will simply reorganize your eating habits and adjust the amounts of macronutrients to achieve it. So when we talk about “low-carb” or low-carb diets, the question you’ll have to answer is: “Fat or protein as an energy source?” And of course, banish myths such as “fat they are bad “or” proteins damage the kidneys “.
The secret lies in knowing how to choose the origin of the macronutrients (for example, 150 grams of fat from a package of sausages from a salmon fillet is not the same) and how to combine them to achieve our objectives: reduce the percentage of body fat and not die trying.
How should any diet be started?
Undoubtedly, the first step to plan our diet is to reduce the amount of carbohydrates we eat, but how should that reduction be?
Depending on our needs, specialists talk about “low carb diet “when it has an amount of between 50-150 grams daily (even some have reached this limit between 20-50 grams daily). For example, one of the best known low-carb diets is the famous “Atkins Diet”
However, as we all know, carbohydrates are the main source of energy in our body, so … Where are we going to get the energy if we reduce their consumption?
Obviously, everything will depend on our needs, since too drastic a reduction in carbohydrates could even be dangerous to our health.
Once we have set the amount of carbohydrates that will form the basis of our diet, it is time to face the million dollar question: High fat diet or high protein diet?
What is a high protein diet?
First, we should ask ourselves what we mean by high protein diet, because if we look at the typical classification, we find that the recommended protein intake ranges from 15% to 35% of our daily intake. So, where do we set the limit?
If we talk about “normal” amounts, we find the protein consumption around 1’2-1’8 gr / kg / day of protein depending on the activity and type of training. Therefore, we could point out that from 2 gr / kg of protein we would already be talking about a high protein diet (for a person of 80 kg it would be 160 gr of proteins that would give 640 Kcals of the total intake).
To reach these amounts, we can obtain protein from food (chicken, turkey, veal, etc …) and certain supplements.
What is a high fat diet?
It is what is commonly known as “ketogenic diet “, because by reducing the intake of carbohydrates our body seeks its source of energy in other nutrients. And this is where fats come into play.
But, what can we call a high-fat diet? In this case the most correct answer would be that we should increase the consumption of fats until these are the main macronutrient ingested (approximately this amount could be around 55% -60% of our daily calories).
For example, if we have an individual of 80 kilos that consumes 2500 kcals, he only consumes 50 grams of carbohydrates and we have a consumption of 2 gr / Kg / day of protein (that is, 160 grams of proteins, for a total of 640 Kcals), we would be talking about fats would represent a total of 185 grams per day (1665 Kcals of the total of 2500).
The most important thing about this type of diet is to select the origin of the fats well , since it is not the same as our fat source comes from the salmon that comes from the sausage. The latter is very important so as not to undermine our objective.
What type of diet is better?
- Combining a high protein diet with a good physical exercise plan , allows to achieve a greater reduction in the percentage of body fat, since the protein will help us create more muscle mass (which together with the loss of fat will give us a better composition body and a better look).
- Diets high in fat, despite being the ones with the highest fat consumption, may be the most effective for obese people due to their satiating capacity caused by the high consumption of fats and proteins.
- The high – protein diets are not suitable for those who have or have had kidney problems.
- High-fat diets are against the handicap of the popular belief that “fat is bad”, but if the sources of these fats are well chosen, in addition to losing body fat, we can achieve a reduction in blood pressure and blood pressure. The cholesterol levels .
- In the end, the best diet will be the one that we are able to follow without leading to a state of anguish and stress for food.
Related Wiki Link: https://en.wikipedia.org/wiki/High-protein_diet