When you consume protein, it is digested and used to replace protein that is constantly being broken down in your body. It is essential for your body, and high protein diets are often used for a variety of reasons, including weight loss. A high protein diet might consist of mostly protein food sources with a limitation of carbohydrates. However, the Centers for Disease Control and Prevention states that many people already eat more protein than necessary, and eating too much protein for an extended period can be harmful.
Protein Benefits
Your body needs protein for energy, growth and development. Without sufficient protein intake, you could experience slow growth, reduced muscle mass and a lowered immunity. Protein is used in every cell, organ and tissue in your body.
Sources
If you follow a high protein diet, you primarily eat sources of protein. You can find protein in animal sources such as eggs, milk, chicken, red meat and fish. It is also found in smaller amounts in beans, such as lentils and black beans. Nuts and soy products, such as soy milk and tofu, also contain protein.
Weight Loss
According to Katherine Zeratsky, R.D., L.D., following a high protein diet can help you to lose weight and is typically not harmful if it is only followed for three to four months. This may be because high levels of protein cause ketones to form and release into your bloodstream, lowering your appetite and possibly causing nausea. The American Heart Association does not recommend following a high protein diet for weight loss purposes.
Dangers
Since a lot of protein comes from animal sources that contain saturated fat, eating a high protein diet can raise your cholesterol, cause you to consume extra calories and lead to diabetes or heart disease. If your body cannot handle the extra protein effectively, you may also be at risk for osteoporosis and kidney and liver disorders. Restricting your diet to include mostly protein can prevent you from getting other essential nutrients and vitamins that you need.
Recommendations
The Centers for Disease Control and Prevention recommend that 10 to 35 percent of your daily calories come from protein sources. When you choose protein sources, lean toward low fat dairy products and lean cuts of meat to cut back on saturated fat. If you are trying to lose weight, talk to your doctor about a healthy diet and physical activity plan that works best for you.
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