How High-Protein Diets Work

The Diet

High-protein diets are considered to be ones in which about 30 to 35 percent of total calories are consumed in the form of protein. It is recommended that high-protein dieters aim to consume between 120 to 200 g protein per day, assuming a daily intake of 1,800 calories. Another rule of thumb is to aim for about 1 g protein per lb. body weight, so a 150-lb. person should try to consume about 150 g protein every day.

Lean (low in fat) protein is the most heart healthy, as well as being filling without running up the calorie count. Some of the best sources of lean protein include cooked dried beans and lentils (7 to 9 g protein per half-cup serving), lean meat, poultry or fish (about 7 g protein per oz.), nuts (7 g protein per oz.), cheese (7 g protein per oz.), cottage cheese (14 g protein per half-cup serving), eggs (6 g protein per egg), yogurt (6 g protein per 1/2 cup serving), and tofu (13 g protein per 3 oz. serving).

Benefits

The American Journal of Clinical Nutrition published a study in which participants reported feeling less hunger and greater satisfaction, as well as experiencing increased weight loss, when they increased their protein intake to 30 percent of total calories consumed. The remaining calories consisted of 50 percent carbohydrates and 20 percent fat. Subjects who followed this type of diet reported consuming about 440 calories a day less than when they consumed a diet lower in protein. Another publication, the Journal of Nutrition, published a study that concluded high-protein diets in conjunction with exercise not only improved weight loss but also resulted in lower levels of blood fats (lipids).

Risks

The American Heart Association is on record as not approving of high-protein diets as a method of weight loss. Its concern is that many types of animal protein have high levels of saturated fat, consumption of which is linked to increased risk for diabetes, heart disease, stroke, certain kinds of cancer, liver and kidney disorders and osteoporosis. In addition, the association feels that overemphasis on protein may lead to underconsumption of the high-fiber, high-carbohydrate plant foods such as whole grains, vegetables and fruits that can help keep cholesterol low and promote cardiovascular health. The heart association urges, instead, that weight loss be the result of a sensible, balanced eating plan--one in which fat intake is restricted and lean protein takes its place alongside plant-based carbs as the basis of a healthy diet.