Promises of rapid weight loss tempt followers of fad diets, and the claims of high-protein diets are not an exception. Stories of 10 to 20 lbs. of shed weight are in abundance across the Internet. The vital question, however, is often overlooked: How permanent is the weight loss? Manifesting in various forms, such as Atkins, Protein Power or Stillman, high-protein diet plans provide oft-debated results which studies have set out to prove or disprove.
Although there exists variations of the high-protein, quick-weight loss diet, the common factor present among all of them is overemphasis of specific food groups. Overemphasizing foods that are loaded with protein, followers of this diet plan will consume primarily animal products. Focusing strongly on one type of food invariably leads to minimizing other food sources, and in this case those food groups are high-carbohydrate, high-fiber plant foods. The significant reduction of carbohydrates in this diet leads to water weight being the primary factor behind the weight loss, according to the American Heart Association. To prevent dehydration, it is important that dieters drink six to eight glasses of water each day.
Tips
Different variations of high-protein diets simply restrict different kinds of food that participants can eat. The Atkins Diet works in phases, completely cutting carbohydrates at first and slowly adding them back into the diet as the phases progress. Diets such as Protein Power allow participants to consume as much protein from animal sources as they desire, but they must eat at least a minimum amount calculated from their lean body mass and activity level. Slightly healthier versions of the diet exist, such as the Stillman diet, that encourage dieters to eat six small meals each day that consist of exclusively protein-based foods from lean sources such as seafood, poultry and egg whites.
Plan
In order to achieve weight loss while following this plan, dieters must strictly adhere to it. Intended as a three- or four-month plan, the high-protein diet dictates that an extremely low-carbohydrate regiment is followed on a daily basis. Meals throughout the day consist primarily of animal products such as eggs, skim milk, yogurt, cottage cheese, skinless chicken breast, fish fillets or cuts of lean beef or turkey. Allowed carbohydrates include whole-grain bread, beans and fresh fruits, as long as they are eaten in small amounts.
Risks
Omitting nutrients that come from plant sources from the diet can pose several risks. High-fiber plant foods are known to reduce cholesterol levels, according to the American Heart Association; the increased consumption of meat, eggs and dairy combined with the decreased consumption of plants can raise the risk of coronary heart disease. Additionally, the high consumption of saturated fat, which is found in many animal products, has been linked to the formation of several types of cancer. A body that is being starved from carbohydrates will undergo a process known as ketosis where substances called ketones are formed; while ketones act as an appetite suppressant, in large quantities they often cause nausea, dizziness, weakness and dehydration, says MayoClinic.com.
Results
The effects of following a high-protein diet will lead to short-term weight-loss results. Decreased water weight, a suppressed appetite and lower daily-calorie consumption all result in rapidly-lost weight; however once the diet is discontinued, participants find themselves gaining much of it back. Fad diets like this one do not encourage balanced, nutritional eating habits that support a long-term, healthy lifestyle.
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