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Protein mania: the rich world’s new diet obsession
Not all protein is equal
Ultra-processed whey is not the same as salmon, either in nutrition or in the experience of eating it. Salmon will be high in omega-3 fatty acids and vitamin B12, whereas whey protein is low in vitamins, most minerals and fat-free.
Many view vegetable proteins such as lentils and peas as "low quality" compared with meat, eggs, and dairy, even though they contain all essential amino acids in smaller amounts. With a varied diet, this shouldn't matter.
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Key Ideas
Protein Intake
Protein intake is considered a no-brainer. As obesity rates have doubled over the last 20 years, this is what we have been told to eat. It is common knowledge that we have to avoid sugar, refined o...
Protein is Essential
A high-protein diet is essential for us to help our body grow and repair. We have been told to eat approximately 55 gm of protein daily for males, and 45 gm for females, based on average weights.
Not eating enough of protein can also have side effects like hair loss.
Health Fad
The protein supplement market had a valuation of USD 12.4 billion in 2016.
The way protein is packed in everything from candy bars to ‘high protein’ versions of staple products, it is becoming clear that it is an ongoing health fad. Many experts believe that products with ‘inflated protein’ are a waste of money.
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Key Ideas
Documented uses of the keto diet
Doctors have been prescribing ketogenic diets to treat epilepsy for nearly a century, and increasingly believe it holds promise for people with Type 2 diabetes.
But the older keto regi...
The Ketogenesis process
It supplies energy under circumstances such as fasting or caloric restriction to certain organs (e.g. the brain, heart, and skeletal muscle).
In ketogenesis, our livers start to break down fat into a usable energy source called ketones. Ketones can stand in for glucose as fuel for the body when there’s a glucose shortage.
Once ketogenesis kicks in and ketone levels are elevated, the body is in a state called “ketosis,” during which it’s burning stored fat.
The Keto diet
That means eating mainly meats, eggs, cheese, fish, nuts, butter, oils, and vegetables while avoiding sugar, bread and other grains, beans, and even fruit.
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Key Ideas
Intermittent Fasting (IF)
The dietary practice of restricting your food consumption to a specific window of time. It is used as a supplement to your diet.
In this fasting state, our bodies can break down extra fat...
Approaches to intermittent fasting
- Skipped meals - when you skip over a meal to induce extra time of fasting.
- Eating windows - this condenses your entire macronutrient intake between a 4 and 7-hour window. The rest of the time you are in a fasting state.
- 24-48 hour cleanse - where you go into extended fasting periods and do not eat for 1-2 days.
Autophagy definition and benefits
The process by which the cell devours itself.
- Non-essential parts like damaged proteins are recycled and invading microorganisms and toxic compounds are removed.
- Autophagy plays an important role in stopping the aging process, reversing disease, and preventing cancer, but it doesn’t happen all the time.
- Autophagic processes can be initiated by fasting, protein restriction and carbohydrate restriction.