High Protein Diet Plans have gotten more and more popular in recent years as research has shown that protein can help to curb your appetite and may even increase calorie burning for a while because the body finds it harder to digest protein than other nutrients and so requires more calories to do so.
These diets often call for a reduction in carbohydrate consumption in addition to the increase in protein. This, some believe would lead to a faster fat burning, the obvious desire of anyone trying to go on a diet program to begin with. So, when you think about these plans you should really see them as High Protein Low Carb diet plans.
Some high protein diets are more strict than others. While some programs simply call for an increase in protein to higher percentage ration of your overall calorie consumption or to a specific number of grams per day depending on your gender and weight, other programs call for a severe limitation in carbs. The Atkins Diet is famous for this but it is not the only example. The Dukan Diet also has a very strong protein element in it and a low carb element.
Many high protein weight loss plans suggest that protein should make up between 30-50% of your daily calorie intake. This is higher than what the American Heart Association advises for a healthy diet. In fact, here’s a quote from their site on these kinds of diets exactly:
The American Heart Association doesn’t recommend high-protein diets for weight loss. Some of these diets restrict healthful foods that provide essential nutrients and don’t provide the variety of foods needed to adequately meet nutritional needs. People who stay on these diets very long may not get enough vitamins and minerals and face other potential health risks.
Source: AHA
The AHA goes on to name some of the diet plans it does not recommend, including the Atkins Diet, the Zone diet, the Protein Diet, and the Sugar Busters Diet (although the latter only calls for 30% of your calories to come from protein). The AHA claims that some of these diets may deprive the body of certain nutrients that it may require for healthy long term function.
However, it is worth to note that the scientific community is not conclusive in its views on these diet plans. Some doctors and nutrition experts extol the virtues of High Protein Low Carb diets and claim that they do work. And, there are testimonials from people who show that they can lead to a quick weight loss.
How do High Protein Diets Work?
There are various ways by which these diet plans are supposed to work:
1. By curbing your appetite they help you to eat less calories, something that helps when losing weight, obviously.
2. The thermal effect of protein digestion boost calorie burn rate.
3. Some high protein plans are also low carb plans, can also induce Ketosis, a state of the body in which it stops using carbohydrates as the source of fuel for its functions, as it normally does, and turns to its fat stores as the primary source of energy. This seems like the best thing possible for some who is trying to burn the fat off their body but Ketosis has been linked to kidney problems so it’s not without its negative aspects. Ketosis can be avoided by consuming about 100 grams of carbs each day (according to WebMD).
High Protein Diet Food Sources
Most High protein programs advocate eating lean protein, found in low fat sources. This includes:
- Eggs
- Chicken
- Low fat dairy
- Turkey
- Ostrich
- Fish
- Seafood
- Protein powders and shakes
- Lean meat
Health risks associated with too much Protein
As with everything, too much protein can prove dangerous to your health. Here are some of the risks associated with High protein weight loss plans:
1. Lack of a balanced diet – Due to the focus on protein, you may not give your body all it needs in terms of other nutrients, vitamins, and minerals.
2. Kidney Trouble – A consumption of too much protein can lead to kidney problems. One way to reduce the risk of this happening to you is to increase your consumption of water while on such diet plans.
3. Ketosis can prove to be dangerous – During Ketosis, elements named Ketones are created which may lead to organ failure. There is a range of opinion as to the actual risk this poses but it is still worth noting.
Tips for High Protein Weight Loss Plans
1. Don’t overdo it – if you do go on an all protein or very high protein eating plan, keep it short.
2. Make sure to take frequent “free days” to each more carbs.
3. Drink lots of water each day.
4. Don’t neglect eating fruit, vegetables, grains, cereals to make sure your body gets the nutrients it needs. If this goes against the guidelines of a certain diet plan, you should reconsider using it.
An example of an excellent non high protein program is Truth About Abs.
Did you enjoy this article? Click here to get my Free Abs Flattening Report!
Fat Burning Videos To Watch:
|
 |
