High Protein Diets and Weight Loss, the high protein diet was discussed in a general way. This article will offer some suggestions for foods that are good sources for high protein.
If you think a high protein diet is only useful for bodybuilders or marathoners, it might be time to rethink: not only can high protein diets build muscle and optimize body composition, they can also curb hunger, enhance satiety, and promote weight loss. I think we’d all say that choosing an egg is better for you than a waffle. What you might be wondering is just how much better is it, and why is it so effective? Whether you want to lose weight, keep weight off, or maintain, research shows that a high protein diet is most effective for all three goals. Is a high protein diet right for you.
High protein foods help to keep you feeling full for a longer time and are important for building and maintaining muscle. They also help with weight loss. Most high protein diets are generally low in the carbohydrates that contain essential vitamins, minerals, antioxidants, and fiber. In addition, some protein foods are high in the unhealthy fats that can lead to heart disease, stroke, diabetes and cancer. Selection is important.
Healthy High Protein Diets
While a high-protein diet can be effective for weight loss, it may not be an optimum diet for every client who is trying to lose weight. “I’ve seen some clients who cut out carbohydrates and their energy output goes way down,” says Jim White, a personal trainer and RD in Virginia Beach. “They just become very fatigued.” For those individuals, higher carbohydrate diets work best.
Weight Watchers Diet
The Weight Watchers Diet contains about 26% protein. You are allowed to eat what you wish as long as it is within the parameters of the daily PointsPlus target. The target number is based on gender, weight, height and age. Low-fat, protein rich meals are the recommended choices on this diet.
High-protein diets tend to be heavy on red meat. Even though data are inconclusive, high intakes of both red meat and processed meats, particularly if cooked at high temperatures, have been linked to an increased risk of prostate cancer in men.6 Dietitians need to encourage and educate clients about other sources of lean protein, such as chicken, turkey, and fish.
Since high-protein diets are directly related to higher outputs of urinary calcium, researchers in the 1990s concluded that high protein intakes had an adverse effect on bone. We now know that’s not the case. If accompanied by adequate calcium (about three servings of low-fat dairy per day), high-protein diets can not only increase calcium uptake (absorbing as much as 25%) but also enhance bone health, preserving bone even during weight loss.
Although research has shown high-protein diets produce positive effects on blood glucose and blood lipid levels by decreasing circulating insulin, reducing triglycerides, and raising HDL levels—there is minimal effect on LDL levels—it’s important to remember that even with an emphasis on lean protein, this type of diet is still higher in total fat, saturated fat, and cholesterol than lower protein, high-carbohydrate diets, and long-term effects remain unknown.4 Furthermore, keeping the diet lean can be a challenge, particularly for clients who like fatty meats.
The Atkins Diet is about 29% protein. It is one of the more popular low-carb plans and pushes the protein. A menu for the day might include salmon for breakfast, grilled chicken at lunch, ham for dinner, and roasted turkey slices as snacks along the way.