Bethany Tomlinson Diet – Here is a look at Tomlinson diet, what she eats, her favorite food, meal plan and what her nutrition is like. Your diet is of a great importance relating to your ultimate gold towards and having an amazing health and body. Bethany will explain the importance and we will be introducing you to the deadliest side effects of consuming too much protein. Protein diets have achieved much popularity in recent years. The Atkins diet is an example of these programs, which promise that increasing protein intake helps reduce fat, build muscle and lose weight.
Although they are an essential part of any healthy diet because they help repair and create muscle, bones, and organs, proteins must be consumed in a limited way to avoid failures in the body.
However, there are risks associated with high protein consumption.
In general, they can be ingested through food with products of animal or vegetable origin, but also if you consume special supplements.
The way you eat them, you must calculate your amount of protein that you must consume to not exceed.
Potential risks of high protein consumption
Sticking to a high-protein diet has potentially several benefits, such as being satiated faster and retaining muscle.
But it also brings risks that you should be aware of.
The high consumption of proteins can cause various health problems, from weight gain and obesity to more serious effects such as kidney failure.
1. You can gain weight
Although they sell them as beneficial for losing weight, high protein diets only achieve this effect in the short term.
The body can only process a limited amount of proteins.
If you consume more, the excess will be stored in your body as fat, while excess amino acids will be discarded by your body.
In the long term, this will cause the opposite effect to the desired one: your fat levels will increase and you will gain weight
In a study in 2016 it was shown that there was a relationship between weight gain and diets with high protein consumption in which they replaced carbohydrates. But this relationship could not be demonstrated when proteins replaced fats in the diet. ( 1 )
2. Causes Bad breath
Consuming large amounts of protein can cause bad breath, especially if you decrease or limit your carbohydrate intake.
A study conducted in 2003 concluded that 40 percent of participants who had high protein intake reported bad breath. This could be caused by ketosis, a metabolic process in the processing of proteins that gives off an unpleasant fruity odor.
To finish off the smell, it will not be enough to brush your teeth. To try to hide it you must double your water intake, increase the frequency of tooth brushing and chew gum. ( 2 )
3. You can Stink
The 44 percent of study participants mentioned in the previous point also reported constipation due to high protein consumption. This is due to the fact that high protein diets that at the same time restrict the consumption of carbohydrates imply a lower consumption of fiber. ( 3 )
Increase your consumption of water and foods with high fiber content. You should also monitor the number of times you go to the bathroom so you can see if there are any anomalies.
4. It can cause diarrhea Diarrhea
Consuming many dairies and processed foods on a diet with little fiber can cause diarrhea. This is intensified if you are lactose intolerant or consume protein in unhealthy foods such as fish or fried pork.
Drink plenty of water to prevent diarrhea and keep you hydrated. Also, avoid drinks with caffeine and increase your fiber intake.
5. You can produce dehydration
When you consume excess nitrogen, the body removes the surplus with fluids and water, which can cause dehydration even if you do not feel its effects.
In a study conducted in 2002 with athletes reported that as protein intake increased, hydration levels decreased. ( 4 ) To reduce this effect you must drink plenty of water throughout the day, especially if you have many activities.
6. * Danger * May cause renal failure
Because of the excess nitrogen found in the amino acids that make up the proteins, the kidneys must work much harder to metabolize the proteins and discard the excess nitrogen. ( 5 )
For that reason, maintaining a high-protein diet for a long time may increase your risk of kidney failure. In fact, eating lots of protein hurts those who already have this condition.
The same study that talks about dehydration caused by high protein diets, showed that high protein intake causes abnormal levels of blood urea nitrogen (BUN), one of the indicators that measure kidney function, as well as the production of a much more concentrated urine.
7. Increase cancer risk
A relationship between high-calorie diets and an increased risk of cancer has been determined, possibly due to a high consumption of red meat as a source of protein.
Eating a lot of meat is associated with colon, prostate and breast cancer. ( 6 )
Some studies have determined a decreased risk of cancer in people who do not eat meat. Scientists believe that this is due to the use of carcinogenic compounds, hormones and fats, commonly found in meat.
8. Damage to your heart
The high consumption of dairy products and red meats can cause heart disease, mainly because the intake of these foods usually also bring high intake of saturated fat and cholesterol, not by the proteins themselves. ( 7 )
According to a study conducted in 2010, consuming large quantities of red meat and dairy products with fats demonstrated an increased risk of coronary heart disease in women. ( 8
Eating birds, fish and nuts as a source of protein helps reduce this risk
9. Calcium deficiency
The analysis of several studies on high protein consumption conducted in 2013 found a relationship between high levels of protein intake and worsening of bone health. Calcium deficiency associated with excess protein can lead to weak bones and even osteoporosis. ( 9 ) ( 10 )
However, one of the studies conducted that year indicated that there is no concrete conclusion about the effects that proteins could have on bones. In this sense, it is still necessary to develop more research that definitively determine this possible relationship. ( 11 )
What is the right amount of protein I should take?
According to your weight you can calculate the ideal amount of protein consumption: in most cases, adults need to consume daily 0.8 grams of protein per kilogram of weight.
This amount varies if you exercise with weights for more than an hour most days of the week. In this case, you should increase consumption to between 1.2 and 1.7 grams of protein per kilo of weight per day.
If you do not want to count for your weight, the recommended amount is generally 56 grams for men and 46 grams for women daily.
The best sources of protein for your body
If you make a diet high in protein, try to choose the healthiest options to consume them. Less harmful foods can help reduce the negative effects of this type of diet.
The best options to obtain your protein intake are:
- Meats from cattle fed grass or herbs.
- Low-fat dairy products
- Fish caught directly from the sea.
- Nuts and legumes.
- Integral products.
- Organic eggs
Try to avoid dairy products and meats with high amounts of fat, also fried or processed foods.
When to go to your doctor?
Before starting a high protein diet you should evaluate the risks you face and consult your doctor if you have any health condition that prevents you from eating a diet of this type.
Your doctor will help you measure the pros and cons of a high protein diet depending on your individual needs and medical record.
If you approve and start this high protein diet, be careful with the measures and go to your doctor if you present any symptoms that indicate the possible development of any of the ailments that we mention here.
In conclusion, if you want to start a high protein diet because you are looking to lose weight, remember the importance of maintaining a balance in everything you eat, always choose the healthiest options and maintain a regular physical training.
Share this article on your social networks and let us know what you think in our comment box. If you have any advice or doubt, we will be attentive to read them.
Bethany Tomlinson Diet and Meal Plan
FULL DAY OF EATING / tips, build your glutes
FULL DAY OF EATING / For strength and muscle mass (dairy and gluten free, IBS friendly)
Purpose: To give you some insight on my meal plan.
My weightlifting belt – the strength shop XS
My outfit – Gymshark leggings XS, Women’s Best hoodie XS
Body weight – 52kg, Height 5ft 3
Headphones: Sudio Sweden Regent wireless headphones – discount code is Beth15 for 15% off!
- – 45g of self raising flour (I use gluten free)
- – tsp of baking powder
- – 1 large egg
- – 2 scoops of protein powder (I use vegan vanilla by Women’s Best)
- – 60-80ml of almond milk but add little amounts at a time to find the right consistency
- – Blueberries (optional)
- – Cinnamon (optional)
- – jam and chocolate topping is also optional
32g protein, 40g carbs, 6g fibre, 8g fat
Tuna pasta bake for 4 portions:
Sauce – around 40g of self raising flour, 20g of soya smoked cheese (Tesco), mixed herbs and chive seasoning, salt and pepper
- – 2 cans of tinned tuna
- – 200g baby plum tomato
- – 1 red pepper
- – Spinach
- – 60g soya smoked cheese (Tesco) *Leave some to use as a topping
- – 200g pasta (I use Tesco gluten free)
- – Bfree brown seeded loaf (2 pieces)
Macros for 1 portion (on average):
25g protein, 62g carbs, 8g fibre, 11g fat
FULL DAY OF EATING | gluten, dairy & IBS friendly
HOW MUCH DO I EAT? / FOR MUSCLE GROWTH / 422g of carbs
Purpose: Sharing my recipe
- 2 scoops of Women’s Best protein powder
- 1 egg
- 70g self raising flour (I use gluten free)
- Baking Powder (1/2 teaspoon)
- Almond milk
- Toppings – I used: Dark chocolate, maple syrup and chia seeds
FULL DAY OF EATING + BOOTY WORKOUT / physique update, posing practice
WHAT I EAT ON A BULK TO GAIN MUSCLE – gluten and dairy free
HOW TO MEAL PREP – USING MY FITNESS PAL
FULL DAY OF FLEXIBLE EATING // MY NEW GYM – elite performance
Purpose: Hey beauties, just a taste of some of the things I like to eat during the day. 5 meals a day are good to split up the amount of protein I require a day without feeling sick!