Every cell in the body contains protein and relies on protein sources from food to develop and regenerate cells. According to Medline Plus, most diets contain plenty of protein and supplements typically are not needed. High protein diets may help with weight loss in the beginning, but should be maintained only for a short time because they can cause serious complications.
Types
There are two types of protein, complete and incomplete sources. According to Medline Plus, all nine essential amino acids are present in complete proteins, which typically come from animal sources. Meat, poultry, milk and milk products, fish and eggs provide complete proteins. Soy is the only vegetable source of protein that contains all the essential nutrients. Incomplete sources of protein, such as beans, seeds, vegetables and grains must be combined with other proteins to make a complete nutrient. Acceptable combinations include rice and beans, corn and beans or wheat and milk.
Features
When relying on a protein-based diet to lose weight, you should limit your intake to lean sources of protein from meat. According to the University of Michigan Health System, lean meat is a complete protein and an effective source of iron and vitamin B12. Lean meat is low in fat as well. Ideally, your diet should include chicken and turkey without the skin, center cuts of pork and leg of lamb. The best sources of beef come from tenderloin, sirloin and eye of round steaks, rump roast and extra lean ground beef.
Options
Fish is another source of protein that typically is low in fat and contains other valuable nutrients, such as omega-3 fatty acids. According to the Mayo Clinic, low-fat and fat-free dairy products and egg whites are other sources that should be included in a high protein lean diet. Soy options, including those that are used as meat substitutes can help to lower fat and cholesterol levels even more.
Considerations
According to the Mayo Clinic, you need to learn how to decipher food labels to make the healthiest choices when buying meat. Preparation is another consideration you must make to keep the lean cuts you buy low in fat and calories. Percentages of fat on meat labels can help you make the wisest choices. Percentages of 90 percent or more of lean content are ideal to reduce fat intake. Meat labels such as "select" or "choice" usually indicate higher fat content. Cooking tips that can help you keep your protein low in fat include trimming excess fat, baking instead of frying, draining off excess grease and eating smaller portion sizes.
Effectiveness
In the short run, a diet based on lean protein can lead to significant weight loss. In the long run however, the diet may lead to an increase in weight when you return to normal eating, according to the American Academy of Family Physicians. High protein diets, such as the Atkins Diet, can lead to ketosis and dehydration. High protein diets usually are low in fiber and vitamins from fruit and vegetates that can lead to a host of other consequences.
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