Purpose Of A High-protein Diet

Among the commonly used weight loss diets in use, many are based on the simple principle of reducing the amount of carbohydrate or fat while increasing the amount of protein consumed. High protein diets are very popular and include the Atkins, Zone, South Beach and Paleo diets. The purpose of a high protein diet is to shift the your body's metabolism from a fat storage mode to a fat burning one.

The Average Diet

The average diet provides a properly proportioned mix of the three major macronutrient groups carbohydrate, protein and fat along with the recommended vitamins, minerals and water. In the average diet, protein accounts for approximately 12 percent of total daily calories while fats comprise about 30 percent and carbohydrates 58 percent. For a variety of reasons, you may wish to adjust these percentages.

The High Protein Diet

In a high protein diet, the percentage of proteins consumed daily is increased from the typical 12 percent to levels approaching 30 percent or greater. Aside from the benefits of eating a diet with a higher protein content, there are additional benefits to be gained by reducing the amount of dietary carbohydrates. As carbohydrates become displaced from the diet in favor of additional proteins, the carbohydrate content is reduced from 58 percent to 40 percent or less.

The Benefits of Carbohydrate Reduction

By displacing carbohydrates with proteins in a high protein diet, several important benefits are achieved. The glycemic load, a measure of the rate at which the sugar glucose enters the blood after a meal, is reduced helping to level out the peaks and valleys of insulin release during the day. Reducing peak levels of insulin can help to prevent to storage of fat which is one of the effects of high insulin levels.

Protein Shifts Your Metabolism

A review published in "The Journal of the American College of Nutrition" provides evidence that a high protein diet has multiple effects of metabolism including increased thermogenisis, or metabolic rate, a reduction in feelings of hunger, an overall lowered calorie intake, and increased fat and weight loss.

Good Sources of Dietary Protein

Good sources of dietary protein include meats such as beef, pork, veal and lamb, seafood including fish, lobster, shrimp, and scallops, and foul such as chicken and turkey. Milk, cheese, yogurt and dairy products also provide a good dietary source of protein as do nuts, legumes, and certain whole grain foods.