High protein diets are those that feature foods rich in protein, such as meats and dairy products. Katherine Zeratsky, R.D., L.D. of the Mayo Clinic suggests that high protein diets can help healthy people lose weight but only in the short term. She recommends making sure you're getting enough carbohydrates, vitamins and other nutrients in your diet to ensure your body is getting adequate nutrition.
The Facts
Protein is composed of amino acids that are the essential building block of muscle and organ tissue in the body. This nutrient enters the body in various types of foods. The Centers for Disease Control and Prevention recommends that women aged 14 and over eat 46 g of protein per day while adult men should shoot for 56 g each day. Younger children need between 13 and 34 g of protein each day depending upon their age and physical activity level. Weightlifters and bodybuilders often consume double or even triple these recommended amounts in order to maximize their muscle gains.
Types
Proteins come in two major types, according to the CDC: complete and incomplete proteins. Complete protein sources are those that provide all of the essential amino acids, and these are often called high quality proteins. A total of 20 different amino acids encoded by the genetic code exist, and complete protein sources contain all of these. Some examples include meat, fish, milk, eggs and cheese. Incomplete protein sources are low in one or more of the essential amino acids, such as rice, dry beans, corn and tofu. Foods that contain incomplete proteins can be combined to form complementary proteins to ensure that you get all 20 amino acids in your diet.
Sources
Protein can be found in many different types of foods, including vegetarian choices, according to the CDC. A cup of milk has about eight grams of protein. Three ounces of meat has just over 20 grams of protein. Vegetarians can get their protein intake through beans, nuts, seeds and legumes. For example, a cup of dry beans contains about 16 grams of protein.
Effects
High protein diets can help you lose weight, according to the American Heart Association and the Mayo Clinic. However, they may also restrict some of the necessary vitamins and nutrients needed by your body for good health--primarily carbohydrates. Because of this fact, the AHA doesn't recommend high protein diets, such as the Atkins Diet, Zone Diet, Protein Power, Sugar Busters and Stillman Diet. The AHA points out that the weight loss associated with high protein diets is usually short term, so it's not a healthy way to live over the long term.
Considerations
Diets high in protein tend to include animal meats and other proteins sources that are high in saturated fats. Excessive saturated fats in your diet can lead to increased risk of coronary heart disease, according to the AHA. The Mayo Clinic recommends focusing a high protein diet on sources that are lower in saturated fats, such as skinless chicken, non-fat dairy, lean beef and fish. People with heart disease, liver problems, kidney disease, diabetes or are pregnant should consult their doctor prior to starting a high protein meal plan.
Misconceptions
Eating excessive amounts of protein will not help you build more muscle. While some bodybuilders may consume between one and three grams of protein per pound of body weight, this quantity is not necessary for the average person. Consuming too much protein will only contribute additional calories and saturated fat to your diet, according to the CDC.
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