An excess dietary protein in your anti aging fat loss diet can adversely affect bone health. Following the average American diet that is high in protein and found to be normally low in fruits and vegetables, may produce a large amount of acid, usually in the forms of sulfates and phosphates. As a response, the kidney is challenged with a net acid excretion, as well as an ammonium and titratable acid excretion. Unless buffered by the consumption of alkali-rich foods or supplements, the excessive protein from foods presents a high potential renal acid load that can adversely affect the bone.
The weight loss diet meal plan you follow may cause your bones to lose calcium. Unaware of this fact and still believing a high protein diet can help you lose weight, you may now be experiencing a gradual decline of your bone health, because a high protein diet with lots of dairy and meat products promotes loss of bone density, and can result in the development of an osteoporosis.
Recently, a study about bone density loss among postmenopausal has been found to be accelerated eating lots of meat based proteins. Going vegetarian may be a healthier alternative, because the acidity that is associated with foods containing amino acids, such as meat, may promote the loss of calcium. The way our kidneys handle that acid highly influence the overall body system’s calcium regulation.
Eating acid forming foods such as meat can make you pee your bones down the toilet. What I mean is that you are going to get a big spike in the amount of calcium being lost in the urine. Meat and eggs have a lot of sulfur containing amino acids, which is about 2 to 5 times more than grains and beans, that are being metabolized into sulfuric acid, and which is usually buffered with calcium compounds by the body.
So, as you enjoy eating your steak, your body pulls calcium from your bones bit by bit, and over time may bring you at risk of developing osteoporosis. They say that for every 40 grams of protein added to the daily diet, a person pees out an extra 50 mg of calcium. Considering that the human body has only about 2 pounds of calcium in the skeleton, a loss of 50 mg a day would be about 2% of the bone’s storage of calcium in a year.
Perhaps, these acid forming diets would dissolve our bones away in a couple of years. Surprisingly, in some tests, there is more calcium wash found in the urine on burgers. The long standing dogma that an animal protein consumption results in a mild acidosis, which promotes an increased excretion of calcium may be true after all.
An estimated 15 to 20 million Americans suffer from osteoporosis. This thinning of the bones results in back pain, increased fractures, and frailty with extensive suffering.
What diet made you lose your calcium?
So, how did this protein thing get a bad reputation for causing calcium loss and osteoporosis? Actually, it partly stems from the acid-base balance of the body. When there is too much acid, the body needs to buffer it, and the calcium in the bones is the best place to get these buffering agents.
Meat, along with many other foods, especially grains, are known to produce acid. This is the reason why high protein diets can cause leeching of calcium from the bones, because it needs to alkalinize the acidity of the body.
A 12 year study by Harvard about women drinking milk every day to as much as three times a day found that they actually broke more bones than women who rarely drink milk. A study in Sydney about increased fracture risk published in 1994 found that elderly men and women with higher dairy product consumption were associated with an increased fracture risk.
In fact, individuals with the highest dairy consumption was noted to have doubled its risk of hip fracture. A high protein intake may increase the amount of calcium excreted in your urine. Vegetables and fruits, on the other hand, increase your potassium and magnesium intake, which builds calcium stores.
One way to make sure you do not incur bone loss is to eat enough veggies in addition to your protein diet. You should also understand that a heavy hand on the salt shaker can result in extra calcium loss. Too much salt can cause calcium loss.
Most people consumed excessive salt. Table salt is not a good source of sodium. The salty meats, such as bacon, ham and corned beef are high in acid forming sodium and are poor foods.
Deviations from your blood sodium level may have a catastrophic effect. The only people who need to replenish it are those who sweat a lot, exercising in hot environments.
Drinking colas can gradually lead to a lower bone density. No exception. Both regular and diet sodas may bring this negative effect on your bones. Some sodas may contain caffeine that increases the urine output and washes away the vital mineral stores.
Meat, salt, colas, dairy and sugar are acid forming foods. The major factors that cause body acidity are diets high in acid foods, such as the high protein diet, stress, lack of exercise, pollution and hormonal imbalances. Other factors are alcohol, smoking, caffeine, excess salt, fructose from soft drinks, raw spinach and wheat bran.
Further… your body…
Your blood should have a pH within the range of 7.3 to 7.45. If your blood varies even slightly from its normal pH level, then it draws on these reserves to correct it. When you have no reserves left and calcium has to be taken from your bone structure, then your spine and pelvic bones are usually the first to suffer.
If you eat a diet that is too acid, then this is your primary consequence. In the long term, having an acidic condition would mean your body poorly eliminating the fat and protein wastes. Ouch, fat!
With poor elimination of the waste, you feel exhausted and you get your adrenal glands stressed. This state may lead to diabetes and other degenerative diseases.
Lack of calcium leads to a loss of bone strength and weight, and an increase of body acidity. You may need to consume more fruits, because they are alkaline forming.
You should avoid sugar and refined carbohydrates because they cause blood acidity, which leaches calcium from your bones. Dairy products have been pasteurized and homogenized and are highly acid forming. Wheat products may cause hypocalcemia and the recommended treatment is a wheat free diet.
Studies found the relationship between dairy and high protein diet to bone fracture. Dairy and meat are acidic. Although the protein and calcium in the human body play a crucial role in regulating the pH balance of your blood, if taken too much, can make the blood slightly acidic.
Foods that are acidic
When the blood becomes even slightly acidic, the calcium from the bone leaches to try to neutralize the acidity resulting in a loss of bone density. Here are common acid forming foods
- Dried beans are mildly acid forming
- Grains and seeds are acid forming with the exception of quinoa, amaranth, and millet
- Bleached, refined, white flour
- White rice
- Bread, cereals, and pastas
- Meat, fish, and poultry
- Alcoholic drinks
- Caffeinated or carbonated soft drinks
- Burned or browned food, especially fried or deep fried
- Tomatoes, pomegranates, cranberries, plums, and prunes
- Butter, cheese, milk and eggs
- Caffeinated or carbonated drinks
Stress has an important effect on your body’s acidity or alkalinity. Stress and strong negative emotions increase your body’s acidity, and the acidity of the ash in your urine. Physical trauma or injury, emotional loss, conflict, and excessive burdens are very acid forming.
Alkaline forming foods
- Nearly all fruits are alkaline forming, such as lemon, melon, date, fig, lime, mango, and papaya
- Quinoa is neutral
Comparing the American and the Asian diet
If you are like most of the Americans today who are surrounded by fast food restaurants and barraged by junk foods, then you are at risk of depleting your calcium. Even though the food depletes your vitality and degrades your beauty, I understand eating these comfort foods can be most satisfying.
A little dietary tweak can change your life. A good diet has always been the most powerful weapon against diseases and aging. In fact, by simply changing the level of dietary protein consumed, such as taking on a low protein diet, you are able to turn on and turn off cancer growth. Several studies have found close associations between the food people eat and their body shapes and bone health.
Osteoporotic fractures are rarely seen in the Asian countries, because their diet does not consume much milk as compared to the Americans who consume milk every day. Generally speaking, the Asian diet consists mostly of rice, more fish, and vegetables with less meat, while the American diet consists mostly of meat and fast food.
Asians do not cook with cheese and butter or eat lots of bread and drink milk every day. Asians do not eat processed meat much, such as bacon, ham or red meat like beef or lamb.
Overall, the Asian diet is much lower in fat when compared with the diet of the Americans. In fact, the Asian population has lower rates of obesity and osteoporosis than the Asian-Americans in the North America.
A little about your bones
The bones of the human body continuously break down and then rebuilds itself. When the rate of breakdown exceeds buildup, it eventually becomes weaker. The bones are the storage tank of calcium.
The anorexia nervosa in particular, which is characterized by disturbed eating behavior and distorted perception of body size, is associated with a reduced bone mass and increased risk for fracture.
If your doctor says you have thinning bones or osteoporosis, you need to eat food rich in calcium and Vitamin D as well as get plenty of exercise. If you do not eat right and get the right amount of exercise, your bones become weak and may break easily.
9 servings of fruits and vegetables daily
The finding about eating at least 9 servings of fruits and vegetables daily has been consistent among several federal health agencies. This amount can lower blood pressure and reduce the risk of developing heart disease, stroke, diabetes, cancer, osteoporosis, and Alzheimers.
Any fruit or 100% fruit juice counts as part of the fruit group. The amount of fruit you need to eat depends on age, sex, and level of physical activity.
Vegetables may be raw or cooked. Based on their nutrient content, vegetables are organized into 5 subgroups
- Dark green vegetables
- Starchy vegetables
- Red and orange vegetables
- Beans and peas
- Other vegetables
Someone who needs 2000 calories a day should eat 2 cups of fruit and 2 ½ cups of vegetables. Of course, this does not fit everyone. You should understand that variety is as important as quantity.
When researchers combined findings from the Harvard Studies, they found that individuals who ate more than 5 servings of fruits and vegetables per day had roughly a 20 percent lower risk of coronary heart disease and stroke compared with those who eat less than 3 servings per day.
What about meat?
Animal foods don’t contain much alkaline. They can hardly act to neutralize the acids as they enter into the bloodstream. The body draws its alkaline from the calcium found in the bones to try to restore the blood pH level.
Many of you are familiar with heartburn. It is the fiery sensation that grabs hold of your lower chest after you eat something you know shouldn’t have.
What often follows is the sour or bitter taste of an acid reflux in your throat and mouth that can last minutes or even hours. The only prevention is to refrain eating too much non-alkaline food.
Studies suggest that protein from vegetable sources can promote better bone health than the proteins coming from the animals. The American Journal of Clinical Nutrition found that women who ate four times as much animal protein than vegetable protein experienced more bone loss and fractures at the hip.
The low carbohydrate high protein diet meal plan is common among those who wanted to lose weight fast. However, several studies have successfully demonstrated the relationship between this diet and the acid base balance of the body, which puts you at high risk for kidney stone, calcium loss, and bone loss.
The consumption of this kind of diet for even 6 weeks demonstrated a marked acid load to the kidney, increases the risk for stone formation, decreases the estimated calcium balance, and can potentially increase the risk for bone loss due to the depletion of calcium.
Yes, protein is a vital nutrient for health, but too much animal protein can make you lose more than just weight. Excessive protein consumption can result in heart disease, stroke, osteoporosis, and kidney stones.
Animal proteins are loaded with cholesterol and saturated fat. You may observe an elevation of your LDL (bad cholesterol) when you remain on this diet longer. The increase consumption of meat and dairy products raises the levels of uric acid and urea in the blood.
The detrimental side effect of an increased uric acid and urea is the loss of essential minerals in the body, which definitely includes calcium. In addition, the high intake of protein raises the blood acidity and causes the bones to leach calcium, which could result in an osteoporosis.
A plant based protein can lower LDL cholesterol and raise the HDL (good cholesterol). It can prevent the arterial plaque buildup that usually leads to atherosclerosis and heart disease. It helps the body retain calcium. This means less excretion of calcium through the urine.
How much calcium are you leaching from your bones?
The human body loses an average of 1.75 milligrams of calcium in the urine for every 1 gram increase of ingested animal protein. The calcium and other minerals leached from the bones are deposited in the kidneys, which could turn into kidney stones. http://www.fwhc.org/health/high-protein-diet.htm
Computing your protein requirement
The American Heart Association and the National Institute of Health recommend as little as 50-60 grams of protein to break about 10-12% of calories in your body. Your body only needs 0.36 grams of protein per pound of body weight (ideal weight x 0.36 = protein optimum daily requirement in grams).
Very important to note
Perhaps the most controversial aspect of athletic diets has been that of high protein intakes, largely through the ingestion of meat and liquefied protein supplements. High levels of protein intake were found to be associated with increased urinary excretion of calcium, regardless of the amount (or lack of) physical activity.
Unfortunately, calcium losses accompanying high protein intakes have been found to be only partially reversible when concurrent ingestion has been increased. Be careful when following a high protein anti aging fat loss diet, because it may not give you optimal benefits.
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