High Protein Diet Guidelines

High-protein diets may help you lose weight while building or maintaining your muscle mass. They are often called muscle-sparing diets, because eating dietary protein can help preserve your muscles as you lose weight. While you may be able to lose weight on a high-protein diet, you also need to be aware of potential drawbacks of the diet. Following dietary guidelines can help you to be healthy on a high-protein diet.

Identification

The recommended daily intake of protein is about 50 g, or 200 calories of protein foods, which is roughly 10 percent of your daily caloric intake. High-protein diets increase this amount so that you are eating 40 percent or more of your calories from protein . High-protein diets are typically low-carbohydrate diets, because as you increase your protein you will likely reduce your intake of other macronutrients like fat and carbohydrates. Atkins, Zone, Protein Power and Sugar Busters are all examples of high-protein diets.

Function

Many people use high-protein diets to lose weight. Athletes may also choose a high-protein diet to build or maintain muscle mass. High-protein diets may also be prescribed when weight gain is necessary.

Expert Insight

Dr. Michael Eades, who designed the Protein Power Lifeplan with his wife, Dr. Mary Dan Eades, explains that a protein-based diet can help to control insulin levels and allow your body to burn stored fat as its primary source of fuel while sparing muscle tissue. According to Dr. Eades, high-protein diets based on animal proteins mimic the diet of early man. Dr. Eades believes that humans have evolved very little in terms of nutritional needs, and that eating a protein-based hunter-gatherer diet can help to eliminate disease and bring about normal body weight.

Considerations

Because high-protein diets often rely on body chemistry to bring about a change in weight, it is best to follow a specific high-protein diet plan rather than trying to make one up on your own. Eat high-quality protein from animal sources and remember that fattier meats are higher in calories. If the plan eliminates whole grains, eat a variety of fresh vegetables along with your protein. Quality supplements may also help to assure that you are getting adequate nutrition. To magnify the effects of the diet for weight loss, combine it with cardiovascular and strength-training activities most days of the week. If you are eating a high-protein diet to lose weight, it is important that you follow the diet exactly as prescribed or it is unlikely you will experience results.

Warning

High-protein diets may result in nutritional deficiencies. Additionally, if there is insufficient fiber in the diet, you may also experience constipation. They may also increase the incidence of liver or kidney problems, as well as being high in saturated fat, which can lead to heart disease. In order to minimize these problems, select lean proteins like fish and poultry, and add fibrous foods like nuts, fruits and vegetables to your diet. Select brightly colored fruits and vegetables to assure that you are getting adequate vitamins and minerals. Always talk to your doctor if you are considering a high-protein diet.