High-protein diets such as the Atkins diet, Protein Power diet and South Beach diet require dieters to eat large amounts of protein and minimize carbohydrate intake to lose weight. Menus for these diets emphasize animal products including meat, eggs and cheese, which are good sources of protein but also may contain high levels of saturated fat, according to the American Heart Association, or AHA. Because some health concerns such as higher cholesterol levels are associated with this type of eating, consult a qualified health care provider before beginning a high-protein diet.
Protein Sources
Choose fish, chicken without the skin, lean beef and pork, and low-fat dairy products, advises Mayo Clinic licensed dietitian Katherine Zeratsky. Drugs.com lists other high-protein foods to include shellfish, lamb, lentils, pinto and kidney beans, soy and tofu, almonds, cashews, walnuts, peanuts and peanut butter. Egg whites contain protein without the cholesterol of the yolk.
Low Carbohydrate Intake
The primary advantage of a high-protein diet is that it eliminates or restricts refined carbohydrates, according to licensed dietitian-nutritionist Caitlin Hosmer at Brigham and Women's Hospital. These foods include white bread, white rice, white pasta, sweet baked goods and most snack crackers, all of which can cause blood sugar spikes. However, because high-protein diets restrict all carbohydrate intake, particularly in the earlier weeks of the diet, they do not provide some essential vitamins, minerals and fiber, notes the AHA. High-protein diets in their most restrictive stages limit vegetables, fruits and whole grains, which can prevent people from meeting their nutritional requirements and could result in health problems. Supplements may be necessary when these foods are avoided.
Ketosis
When eating a high-protein diet and foregoing carbohydrates, your body initially burns all its carbohydrates in storage, which are known as glycogen, explains Net Doctor. Afterward, the body enters a condition called ketosis, in which it burns fat instead of carbohydrates. This leads to weight loss and fat loss. Some side effects are possible, including a loss of appetite or nausea, which can result in further weight loss. People in ketosis also may have bad breath.
Maintenance Phase
Some high protein diets, such as the Atkins diet and the South Beach diet, are intended as lifetime health choices, according to Net Doctor. After reaching their target weight, dieters learn how to maintain their weight with a high-protein diet that allows more whole grains, vegetables and fruit than in the early stages.
References
- American Heart Association: High-Protein Diets
- Net Doctor: How Safe is the Atkins Diet?
- Mayo Clinic: Are High-Protein Diets Safe for Weight Loss?
- Brigham and Women's Hospital: Low-Carb, High-Protein Diets
- Drugs.com: High Protein Diets
- University of Illinois at Urbana-Champaign: What's in Your Shopping Cart?
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