High Protein Diet
A promising diet ideal for weight loss or building muscle.
BACKGROUND
High Protein Diets may help you lose weight thanks to the satiating powers of protein. Different from the low-carb diets, but similar in the low glycemic count, High Protein Diets, when used in combination with exercise, have shown in clinical studies to take off excess pounds and fat while also controlling hunger and managing blood lipid levels.
The Dietary Reference Intake for protein currently suggests consuming anywhere from 10 to 35 percent of calories from protein. Experts recommend to consume about 120 grams of protein a day to receive the weight loss benefits.
Scientists aren't sure why protein seems to suppress appetite, but research does show promise that a diet high in protein with moderate carbohydrate consumption and regular exercise can effectively take off weight.
PRO
- Studies show promise for weight loss success
- Too many carbs can lead to a surge in blood sugar levels
- Moderates appetite
- Endorses an exercise plan
- Strongly restricts the consumption of refined carbs
- Can be followed by vegetarians
- Ideal for body builders
CON
- Carb cravings may be strong when diet is initially followed
- No research yet on long-term success
- Should not be followed by those with kidney disease
- Difficult for vegans to follow
DIET and NUTRITION
The High Protein Diet calls for consuming about 120 grams of protein every day, or about 35 percent of daily calories. Carbohydrates should amount to no more than 50 percent of total calories and fat reduced to approximately 20 percent of calories.
In following the High Protein Diet, protein needs to be consumed at every meal and snack. In addition, high carb foods that spike blood sugar are restricted and replaced by carbs with plenty of fiber and slow-releasing sugars or starches.
Breakfast might be an egg white or whole egg omelet with a side of smoked salmon or turkey bacon.
Lunch might be a poached chicken breast on a bed of lettuce topped with other low glycemic vegetables.
Dinner might be grilled tenderloin and a side of steamed lentils and asparagus.
Snacks include low-fat cottage cheese, low-fat cheese sticks, hard-boiled eggs, edamame and yogurt.
EXERCISE
While specific exercise requirements might differ according to a particular High Protein Diet, regular physical activity must be performed on most days of the week in order to receive weight loss benefits.
CONCLUSION
The High Protein has shown significant promise in the initial clinical trials for reducing weight, controlling appetite and reducing blood lipids. With carb counts kept at a moderate level and fat content reduced as well, the High Protein Diet can support weight loss, particularly when coupled with a regular exercise program.
In order to rule out any contraindications, talk to your doctor before increasing your protein levels.
Common Misspellings
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Related Diets: Prevention's Peanut Butter Diet, Atkins Advantage, Atkins Diet, South Beach Diet, Dr. Sear's Zone Diet, Low-Carb Diet, Protein Power, Body Building Diet, Biggest Loser Protein, Unjury
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