High Protein Diet Characteristics

High protein diets are widely marketed in the weight-loss industry. The Atkins diet is one of the most well-known and successful high-protein diets that restricts or limits carbohydrate intake. These diets are based on the consensus that protein has a satiating effect on the appetite, thus reducing appetite levels and keeping weight in check. In contrast, carbohydrates cause fluctuating blood sugar levels, leading to increased hunger shortly after eating, which increases overall calorie consumption.

Food High in Protein

High protein diets all allow most foods that are high in protein and have little to no carbohydrates. Protein helps maintain steady blood glucose levels, thereby, functioning as an appetite suppressant; dieters are less likely to overeat or binge between meals. Protein also takes longer to digest in the stomach, which helps with the fullness factor and reduced hunger. Typical high-protein foods that are allowed on these diets include chicken, turkey, beef, pork, fish and eggs. A 110 g serving of chicken breast yields 30 g of protein, zero carbohydrates and 8 g of fat. One large egg contains only 75 calories, 6 g of protein and zero carbs.

Foods High in Fat

Many high-protein diets recommend lean meats and proteins; however, foods high in healthy fats are permissible as well. Many foods that are high in protein may also have moderate to high fat contents with little to no carbs. Similar to protein, fats have a satiating effect on the appetite helping you to feel full longer on less food. Foods such as oils, olive and canola, fatty fish, such as salmon and nuts, are higher-fat foods that are characteristic of high protein diets. A 3-oz. serving of cooked Atlantic farmed salmon has 175 calories, 10.5 g of fat, zero carbs and 18 g of protein. Nuts, such as dry roasted almonds, are also permissible with a 1-oz. serving containing 169 calories, 15 g of fat, 5.5 g of carbs and 6.3 g of protein.

Non-Starchy Vegetables

High-protein diets do not allow consumption of refined, processed carbohydrates and sweets. Many, such as the Atkins diet, also restrict or severely limit the intake of complex carbohydrates such as whole-grain bread. However, these diets do allow for carbs in the form of non-starchy vegetables that are low in sugar. These low-carb vegetables have a high water content, which allows you to eat more volume for less calories. They are also low in calories and a source of fiber which aids in healthy digestion. Vegetables that are recommended on high-protein plans include green, leafy vegetables such as lettuces, spinach and Swiss chard, celery, cucumber, mushrooms, asparagus, bell peppers, broccoli, cauliflower, zucchini and tomatoes. One cup of diced celery has only 19 calories, zero fat, 3.6 g of carbs and 0.8 g of protein. In comparison, a starchy vegetable such as a medium-sized baked potato contains 168 calories, 37 g of carbs and 4.5 g of protein.