Lean Protein For Weight Loss

The Atkins Diet popularized low-carbohydrate, high-protein diets as a means of losing weight. Many medical experts expressed concern about the diet, particularly because of the restrictive nature of the diet and its predisposition to include high-fat foods as a part of its meal plan. However, studies performed at the Pennington Biomedical Research Center and the University of Washington have shown that dieters who eat foods rich in lean protein can achieve weight loss without drastically reducing their intake of complex carbohydrates.

Function

Foods high in protein take a longer time than carbohydrates to move from the stomach to the intestines, and as a result remain in the stomach longer than foods high in starch or sugars. Lean protein stabilizes the blood sugar, preventing sugar levels from rising or falling too quickly. High-protein foods keep you fuller longer, and prevent steep drops in blood sugar, according to the website for the National Digestive Diseases Information Clearinghouse.

Effectiveness

Researchers at the University of Washington found that people who received 30 percent of their daily calories from foods rich in lean protein reduced their daily food intake by 441 calories, and lost 11 pounds of weight on average, according to a 2006 article in the Washington Post. Based on a study conducted in 2007 at the Pennington Biomedical Research Center, participants on a low-calorie, low-fat diet, who ate a breakfast rich in protein lost 65 percent more weight, consumed fewer calories and had more energy than participants who ate a carbohydrate-rich breakfast, according to the Medical News Today website.

Implementation

Adding three extra ounces of lean protein a day to your recommended daily allowance can reduce hunger cravings and help you lose weight, according to Wayne Campbell, who led a team exploring protein at Purdue University's Campbell Laboratory for Integrative Research in Nutrition, Fitness and Aging. Campbell suggests replacing some of the foods in your existing diet with protein-rich alternatives.

Options

Some lean protein foods include skinless turkey breast and skinless chicken breast, fat-free cheese, egg whites or egg substitute, low-fat or nonfat cottage cheese, tuna (canned in water), cooked black beans, kidney beans, chick peas and lentils, shellfish and fish fillet, peanut butter, pudding with skim milk and nonfat cream cheese. Some of these foods are as low as 35 calories per serving.

Warnings

According to a study conducted at Purdue University, postmenopausal women who eat high-protein, meat-rich diets are at a higher risk of losing bone mineral density than women who eat vegetarian diets, with eggs, vegetables or dairy as a source of protein. Older women should discuss with a doctor or dietitian the best means to achieve weight loss without risking health.