Are you trying to build muscle, but your bones are weakening? The Surprising Truth Behind High Protein Diet lifestyle news


High-protein diets have gained widespread popularity in the pursuit of health and vitality, often promoted for their muscle-building benefits and weight management potential. However, amid the focus on protein intake, one aspect that is often overlooked is effect on bone health,

“Inflammatory diets or diets rich in animal proteins can make your bones weak,” nutritionist and content creator Lavneet Batra claims in an Instagram reel.


But, is this true?

According to Neelima Bisht, head of clinical nutrition, department of dietetics, Paras Health, Gurugram, “High protein diet with limited fruits and vegetables can have detrimental effects on bone health due to various reasons. Fruits and vegetables are rich sources of essential nutrients needed for bone health, including calcium, magnesiumPotassium, vitamin C, vitamin K, and various phytonutrients.”

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Bisht said, “These nutrients play an important role in bone mineralization, collagen synthesis and bone turnover regulation. Without adequate intake of these nutrients, bone mineral density may decrease, and bone structure may become weak. Additionally, the acidic nature of a high-protein diet may increase calcium excretion, further compromising bone health.

Bisht said, essential nutrients found in fruits and vegetables to keep bones strong include calcium, vitamin C, vitamin K, potassium and magnesium.

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Bisht emphasizes, “Calcium is a fundamental components of bone tissue, while vitamin C is important for collagen synthesis and bone strength. Vitamin K aids bone mineralization, while potassium and magnesium regulate bone turnover. Inadequate intake of these nutrients can reduce bone density and increase the risk of fractures.

Protein diet, bone health, fruits and vegetables, plant-based proteins, “These nutrients play an important role in bone mineralization, collagen synthesis and bone turnover regulation,” said Neelima Bisht, head of clinical nutrition, department of dietetics, Paras Health, Gurugram. (Source: Freepik)

High-protein diet poses greater risk

“High-protein diets relying primarily on animal protein sources such as red meat and processed meats, which lack adequate fruits and vegetables, pose a greater risk to bone health,” Bisht noted.

Animal-based proteins are often rich in sulfur-containing amino acids, which can increase the acidity of the body and induce leaching of calcium from the bones to neutralize the acidity. Ahead, rich diet of animals Protein may lack alkaline minerals present in fruits and vegetables, which may increase bone loss, Bisht said.

Role of plant-based sources of protein

Plant-based protein sources offer significant benefits in bone strength compared to animal-based sources, Bisht said.

“Foods like beans, lentils, tofu, tempeh, nuts and seeds provide not only protein but also a range of bone-supporting nutrients like calcium, magnesium, potassium and vitamin K,” suggests Bisht. “

Plant-based diets are more alkaline, which helps preserve bone mineral density by reducing calcium excretion. Diversifying the diet with different plant-based protein sources can significantly contribute to overall bone health, Bisht said.

How much protein does your body need?

“Individual protein needs depend on factors such as age, gender, weight, activity level and overall health status,” recommends Bisht.

“Although the general recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for adults, individual requirements may vary. consultation with a Doctor Or a registered dietitian is advised to find out tailored protein requirements based on specific health objectives and circumstances”, said Bisht.

How can you reduce these risks?

As a preventive measure, Bisht advises, “Individuals considering or following a high-protein diet should adopt strategies to reduce potential risks to their bone health. It is paramount to prioritize adequate intake of fruits and vegetables to supply essential bone-supporting nutrients such as calcium, vitamin C, vitamin K, potassium and magnesium.

“Integrating a diverse range of plant-based protein sources into the diet can balance the acidity of high-protein foods and maintain optimal bone health. Additionally, engaging in regular weight-bearing exercise and ensuring adequate vitamin D intake are important to strengthen bone strength and density”, said Bisht.

“Seeking guidance from a health care professional or registered dietitian can provide personalized advice and recommendations tailored to individual needs and circumstances,” recommends Bisht.

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