People go on high protein diets to lose weight rapidly. Although advantageous for the short term, the health risks and long-term effects of these diets are still largely unknown. Mayo Clinic nutritionist Katherine Zeratsky says that high-protein diets probably won't hurt you as long as you don't extend the diet past three or four months. The health risks associated with high-protein diets for weight loss are still being studied.
Protein Popularity
You need protein for cell repair, says the National Institutes of Health, and to help your body make new cells. Protein makes up a large part of your body, and is found in your skin, muscles, vital organs and body fluids. Most people need around 8g of protein for every 20 pounds of body weight, per day. The Harvard School of Public Health states that there was little public interest in protein until high-protein diets gained popularity. Diets such as the Atkins, Ornish, Zone and LEARN (Lifestyle, Exercise, Attitudes, Relationships and Nutrition) focus on eating a high-protein diet with limited carbohydrates.
High-Protein Diets
High-protein diets such as the Atkins weight loss plan couple high protein with very low net carbohydrates--as few as 20g to 80g a day, writes Joan Salge Blake, MS, RD, LDN, for the American Dietetic Association, or ADA. Dieters who go on high-protein diets might lose weight more quickly than those who eat low-fat, high-carbohydrate diets for several reasons. The Harvard School of Public Health explains that high-protein foods such as beef, fish and beans take longer to digest, which means you get hungry less frequently. Additionally, protein stabilizes your blood sugar, which also prevents sudden hunger pangs. Finally, your body has to exert itself more to digest protein than it does fats or carbohydrates.
Effects
People who go on high protein diets might achieve rapid weight loss temporarily. The Harvard School of Public Health cites a study published in the "Journal of the American Medical Association" in 2007 that studied the effects of diets such as the Atkins, Ornish, Zone and LEARN in overweight premenopausal women. The women who were a part of the Atkins group exhibited the quickest weight loss, with steady weight loss noted in all of the other groups for six months, after which study participants began to gain weight again. Moreover, levels of "bad" cholesterol were similar across all of the study groups. Also problematic was that participants did not adhere to their respective diets, consuming carbohydrates and fat that exceeded the amounts allowed by the diet.
Cautions and Concerns
In addition to the unknown health effects of eating a high-protein diet, the Weight-Control Information Network points out that these diets, which focus on getting most calories from foods such as meats and cheese, can give dieters too much fat and cholesterol. Constipation can be another effect of a high-protein diet, since dieters don't eat enough fiber. High-protein diets aren't appropriate for pregnant women and people with diabetes and heart disease. Eating restricted carbohydrates--less than 130g daily--causes ketosis, which makes your body produce too much uric acid. High levels of uric acid can cause gout and kidney stones. The Weight-Control Information Network stresses the importance of talking to your doctor if you have medical conditions that put you at risk for complications should you opt to try a high-protein diet.
Healthy Weight Loss
If you go on a high-protein diet, choose healthy types of dietary protein, such as lean cuts of beef and pork, skinless chicken breasts and low-fat milk products, Zeratsky says. Make sure to eat carbohydrates that give you plenty of dietary fiber, such as whole grains, vegetables and fruits. Blake, on the other hand, recommends you eschew high-protein diets entirely. Choose a health-friendly, well-balanced diet that includes plenty of plant-based foods, whole grains, vegetables, fruit and foods low in saturated fats, trans fats and cholesterol.
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