High-protein And Low-fat Diet Plans

High-protein, low-fat diets are a popular way for many to approach weight loss and therefore become healthier. Protein is an essential macronutrient that is satisfying and may promote a decrease in body fat when you choose low-fat options. According to the Mayo Clinic, most people can follow a high-protein diet without harming their bodies when it is done properly.

Basic Principles

Different diets recommend different amounts of carbohydrates, protein and fat. A high-protein diet is typically 30 percent protein, 30 percent fat and 40 percent carbohydrates. Some, such as South Beach and Atkins, recommend cutting carbs drastically for a short period of time, then re-introducing them slowly back into your diet. They are not as concerned about fat intake or portions as they are about carb intake.

Protein and Fat Recommendations

In general, 20 to 30 percent of your total calories should come from protein and 10 to 30 percent from fat in a healthy diet. Dietitian Nancy Clark recommends that a sedentary person consume 0.4 grams of protein per pound of body weight while athletes and avid exercisers increase that to 0.7 yo 0.9 grams per pound. Fat should be limited to no more than 30 percent of your diet, but if weight loss is a goal, you may want to lower that to 10 to 20 percent of your intake.

Healthy Choices

Clark says no food should be considered bad or off-limits, but you can make more nutritious choices. Animal protein can be high in saturated fat and cholesterol, both of which can increase your risk of cardiovascular disease. Choose lean cuts of poultry, beef, pork and fish and grill or bake them without the skin. Low-fat dairy is also a good choice as well as nuts and legumes. You want to limit the amount of saturated and trans fats in your diet while increasing heart-healthy fats such as nuts, avocados, and olive and nut oils.

Avoiding Excess Calories

Regardless of your eating plan, if you overeat, you will gain weight. Fat is high in calories--9 calories in every gram--while protein is lower, at 4 calories per gram. You need to monitor your total caloric intake whether you want to maintain, lose or even gain weight and stay healthy. Understand what a portion size is for a specific food so that you know exactly how much you are consuming.

Importance of Carbs

A healthy high-protein, low-fat diet may limit carbs, but does not cut them completely from your diet. Carbs should account for 40 to 60 percent of your total calories. When you cut them too low, you may feel lethargic and constipated as well as put more stress on your kidneys and liver. Make smarter choices and include fruits and starchy vegetables that are low in calories, but provide healthy fiber. Avoid refined white flour and sugar and instead consume whole grains, oats and brown rice.