High-protein Diet For Women

For a time, high-protein diets such as Atkins, Protein Power, Sugarbusters and the Zone were all the rage, but soon, health experts began to question their benefits. Like any diet, if they lead to reduced calories, they will lead to weight loss. But more factors must be considered to determine if these diets are worth it. Learn about the risks and benefits of these plans to determine if one is right for you.

Weight Loss

Foods high in protein are often also high in fat. High fat content leads to increased feelings of fullness, so you may lose weight because you'll eat fewer calories overall. You may also lose weight because of water loss. When you increase protein in your diet, you increase blood levels of uric acid and urea, toxic by-products of breaking down protein. The body gets rid of these by-products by pumping lots of water into the urinary tract and kidneys to help flush it out. Weight loss also occurs because high-protein diets cause your body to enter a state of ketosis, a condition that lowers appetite and may cause nausea.

Risks

People on high-protein diets consume up to 53 percent of total calories from fat, according to the Feminist Women's Health Center. High-fat diets increase your risk of heart disease, diabetes, stroke and several types of cancer, according to the American Heart Association. Many people on high-protein diets experience an elevation in their LDL ("bad") cholesterol when they remain on this diet for long periods, according to the Feminist Women's Health Center. High LDL cholesterol is a contributor to heart attack and stroke. Because of the diuretic effect that high-protein diets have on the body, calcium is leeched from the bones, contributing to osteoporosis and kidney stones. Calcium is of special importance to women, because post-menopausal women are most at risk of a deficiency, according to the National Institutes of Health, or NIH. If followed for a long time, high-protein diets can also lead to nutritional deficiencies through a lack of fiber, causing diverticulitis or constipation. They may also lead to liver problems, according to the Mayo Clinic.

Benefits

Many high-protein diets eliminate or restrict intake of carbohydrates. The advantage of this limitation is a reduction in refined carbohydrates, such as white bread or white rice. Reducing these types of carbohydrates leads to better regulated blood sugar and insulin. Insulin is a hormone that takes the sugar out of your blood and gives it to your cells to use as energy or store as fat. Reducing refined carbohydrates also may reduce blood-triglyceride levels. Excess triglycerides are a risk factor for coronary artery disease in some people. Limiting refined carbohydrates also may lead to weight loss.

Types of Protein

Animal proteins contain large amounts of cholesterol and saturated fat. Vegetable proteins, or plant based proteins, are found in soy, beans, nuts and whole grains. They are low in fat and lower "bad" LDL cholesterol while raising HDL, the "good" cholesterol. Plant-based proteins also enhance calcium retention in the body, reducing the risk of osteoporosis and kidney stones. Vegetable sources of protein are also good sources of protein. Nuts, which contain protein, are a good source of healthy fat. If you plan to begin a high-protein diet, it's a good idea to emphasize plant sources of protein.

Recommendations

The Mayo Clinic says a high-protein diet isn't harmful if followed for a short time, about three to four months, but suggests you get most of your protein from fish, skinless chicken, lean beef, pork and low-fat dairy products. The American Heart Association warns against high-protein diets that don't provide a balance of essential nutrients. The AHA also recommends that no more than 35 percent of daily calories come from fat, which is difficult to do with a high-protein diet that mostly consists of red meat. To decide if a high-protein diet is right for you, talk to a doctor and disclose any medical conditions. When deciding how much protein to consume, remember that women need less protein than men. The Recommended Dietary Allowance (RDA) for women is 46 grams per day, while for men it is 56 g per day. To ensure you get enough fiber, eat plenty of whole grains, vegetables and fruits.