In a research study on high-protein diets and satiety published in the "American Journal of Clinical Nutrition," researchers found that when subjects ate 30 to 40 percent of their calories from protein sources, more than double the current U.S. Department of Agriculture recommended daily, subjects reported feeling a stronger sense of fullness and satiety when compared to those who ate a smaller percentage of daily calories from protein. High-protein diets may help with quick weight loss, then, partly because of this satiety variable.
Significance
In addition to helping dieters to feel a stronger sense of fullness and satiety, protein helps to build muscle. Muscle burns more calories pound per pound than fat, aiding in boosting metabolism and long-term weight loss according to the article "Weight Loss" on the Mayoclinic.com website.
Function
One of the primary functions of a high-protein diet for quick weight loss is the reduction in carbohydrate intake that comes with balancing calorie restriction with high-protein intake, as noted in the Brigham and Women's Hospital website article "Low-Carb, High-Protein Diets." This reduction in carb intake helps to lower insulin levels and regulate blood sugar.
Considerations
As Mayo Clinic nutritionist Katherine Zeratsky, R.D., L.D. points out, one of the major risks of high-protein diets is the over-restriction of non-protein food sources. Low fiber intake can cause complications for people who follow extremely high-protein diets. For instance, if a dieter focuses on eating 200 g of protein or more per day, yet works to eat fewer than 1,500 calories, there is very little room for non-protein foods such as fruits, vegetables and most dairy products. The lack of variety can cause serious nutrition issues as valuable vitamins, minerals and micronutrients are missing from the diet.
Misconceptions
High-protein diets do not give dieters carte blanche to eat high-fat foods that also contain high levels of protein. Dieters need to stick to lean protein sources, such as low-fat milk, cheese and yogurt; lean chicken, beef, and pork; and lower-fat legumes.
Warning
Some well-established medical advocacy groups, such as the American Heart Association, do not endorse high-protein diets for a variety of reasons. Dieters often include too much saturated fat when consuming protein from animal sources; sticking to lean animal proteins such as boneless, skinless chicken breasts and 90-percent lean ground beef can help to counteract the intake of too many saturated fats from animal protein. Second, important nutrients from non-protein sources are often crowded out of the diet, especially if individuals restrict calories at the same time they eat a high-protein diet. Vegetables and fruits often contain carbohydrates but also other needed vitamins and minerals; high-protein diets can lead to a deficiency in micronutrients other than those provided by protein. Third, according to a 2002 article in "Advance" magazine from the University of Connecticut, athletes who follow a high-protein diet dehydrate faster than those who do not. Dieters may not realize the need for a higher level of fluid intake, inadvertently dehydrating themselves and causing health complications.
References
- "American Journal of Clinical Nutrition"; The satiating power of protein---a key to obesity prevention?; Arne Astrup; July 2005
- Mayoclinic.com: Weight Loss
- American Heart Association: High Protein Diets
- "Advance: University of Connecticut"; Too Much Protein Can Lead to Dehydration, Researchers Find; Janice Palmer; April 2002
- "Currrent Opinion in Gastroenterology"; Low Carbohydrate, High-Protein Diets Revisited; R.F. Kushner et al.; March 2008
- "Current Opinion in Diabetes, Endocrinology and Obesity"; Benefits of High-Protein Weight Loss Diets: Enough Evidence for Practice?; B.J. Brehm et al.; October 2008
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