GROUP :- 12

HIGH PROTEIN DIET

SANTRA, SURAJ

RIMAL, KHUSHBU

SANSUK, MANOP

SEBE, AFIA SERWA

SAH KANU, SANDIP P.

REDEBOINA, SRUJANA REBEKAH

INTRODUCTION

 A high-protein diet is low in fat or carbohydrate

consumption, and is not the same as a  low-
carbohydrate diet which may not be food-energy
controlled and may include fat.
 Example of foods rich in a high-protein diet include lean
beef, chicken or poultry, pork, salmon and tuna, eggs,
and soy.
  A diet is considered "high in protein" if daily protein
consumption exceeds 15% of total energy intake.
 High Protein diets typically obtain 30%–60% of
their calories from protein, 15%–30% from fat and the
remainder from carbohydrates.
HEALTH EFFECTS

 Extreme protein intake (in excess of 200 g per day),

coupled with inadequate intake of other calorie sources
(fat or carbohydrates), can cause a form of metabolic
disturbance and death commonly known as rabbit
starvation. (Protein Poisoning).
Protein poisoning (also referred to
as rabbit starvation, or fat starvation) is a rare form of
acute malnutrition thought to be caused by a near
complete absence of fat in the diet.
 Even when consuming other calorie sources, consuming
more than 285 g of protein per day (for an 80 kg person)
may be unsafe.
 While elevated amounts of protein consumption are
beneficial during athletic training, particularly when
attempting to gain muscular mass and strength, there is
little evidence of any benefit from increasing protein
intake above 2g/kg bodyweight/day.
SAMPLE DIET

serving kJ/100 net

Breakfast weight protein carbs fat
size g energy

High
2.2
Protein ¾ cup 22g 22.1% 68.2% 1641 88 kCal
%
Cereal

Fat-free  large 0.1 117

250g 5.7% 5.6% 195
Milk glass % kCal
 Some of the milk can be put towards cups of coffee or
tea throughout the day.
 If required, artificial sweeteners should be used
instead of sugar. Milk is an important weapon against
osteoporosis, not just because of its calcium content,
but because it also contains enzymes that promote bone
growth.
 serving net
Lunch weight protein carbs fat kJ/100g
size energy

Soya/Linseed 7.0 268

3 slices 111g 15.5% 29.8% 1011
Bread % kCal

1.7
Low-fat Ham 50g 14.7% 2.0% 343 41 kCal
%

Lean Sliced 1.7

50g 23.8% 0.3% 474 57 kCal
Roast Beef %

Sliced 
0.8
Turkey 50g 23.9% 1.9% 446 53 kCal
%
Breast
 In order to achieve the recommended six meals a day, one
sandwich should be eaten mid-morning, one at lunchtime and
one mid-afternoon.
 Soya/linseed bread has very low Glycemic Index (36), which
also helps to ensure a steady release of energy during the day.
Lettuce/sliced tomato may be added to make the sandwiches
more interesting.
The Glycemic Index (GI) is a relative ranking of
carbohydrate in foods according to how they affect blood glucose
levels.
 serving net
Dinner weight protein carbs fat kJ/100g
size energy

1 large 10.1 343

Red Salmon 210g 16.8% 0.0% 683
tin % kCal

Fresh or
22
Frozen 1 cup 85g 2.7% 3.4% 0.2% 110
kCal
Vegetables
 Red salmon is a very good source of Omega-3 essential
fatty acids (2.7%).
 Other fish or seafood may be substituted if salmon is
unavailable. The meal can be microwaved, or stir-fried
without oil in a nonstick pan.
 "Zero-calorie" condiments such as herbs, spices and soy
sauce may be added.
Pre/post
serving net
- weight protein carbs fat kJ/100g
size energy
workout

Protein ½ large 159

45g 44.4% 21.0% 10.9% 1480
Bar bar kCal
 The protein bar may be more suitable as a pre-workout or
post-workout meal, depending upon when the workout occurs.
 It can be useful pre-workout if the workout would otherwise
occur more than two hours after the last meal.
 Alternatively, it can be consumed immediately following the
workout, because both protein uptake and protein usage are
increased at this time.
 serving kJ/ net
Nightcap weight protein carbs fat
size 100g energy

Milk-Powder 1 heaped
16g 32.0% 43.4% 0.9% 1334 51 kCal
Diet Shake tbs

Whey Protein 1 heaped

16g 73.0% 6.5% 3.9% 1420 54 kCal
Shake tbs

Psyllium 1 heaped
5g 0.0% 0.0% 0.0% 0 0 kCal
Dietary Fiber tsp
 The protein shake should be taken shortly before going to
bed to maintain protein availability during the night, when
HGH (Human Growth Hormone) levels are at their peak.
 The milk-powder based diet shake adds slow-release casein
to the mix of proteins, and offsets the sometimes poor
taste of whey-based shakes.
 The added dietary fiber aids digestion.
References

 Eades, Michael and Mary (1997). Protein Power. Bantm.

(ISBN 0553574752)
 https://en.wikipedia.org/wiki/High-protein_diet

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