One popular diet concept is the high-protein diet, which emphasizes eating more protein than carbohydrates for your primary caloric intake. Versions of this diet include Atkins and South Beach. A high-protein diet operates on the premise that your body converts carbohydrates into fat, which makes you gain weight. The science behind the concept is inconclusive, but some people have had weight-loss success.
Protein Needs
Your body uses protein for a variety of purposes. When you eat protein, your body digests it into smaller molecules, called amino acids. These amino acids are used to replace proteins in the body such as your muscles, organs and hormones. You can consume protein from meat, legumes, dairy foods, whole grains, nuts, tofu, eggs and vegetables. You need about 0.8 g protein per kg body weight; calculate your requirements by multiplying your weight, converted to kg, by 0.8. Convert your weight from lbs. to kg by dividing your weight by 2.2. Some individual protein needs will vary by their exercise output, by pregnancy, or by growth needs, but the average protein requirements are about 50 g per day.
Low-carbohydrate Diets
The primary concept behind low-carbohydrate diets is that carbohydrates cause a spike in insulin, which leads to increased hunger and weight gain as a result. The response, according to low-carb diet fans, is to follow a high-protein diet, substituting protein foods for carbohydrates. In 2006, researchers at the Basel Institute of Epidemiology at the University Hospital in Basel, Switzerland, found that obese patients following a low-carbohydrate diet lost more weight than obese patients following a traditional low-fat diet. However, the reasons for the greater weight loss are unclear, and the study's results should not inspire you to rush into a low-carbohydrate, high-protein diet.
High-protein Diets
The American Heart Association discourages following a high-protein diet for weight loss. High-protein diets do not provide adequate variety in food nor do they offer sufficient nutrients to be considered healthy. As a result, individuals following high-protein diets may develop nutritional deficiencies. These diets provide excessive protein in diets that are usually already overly sufficient in protein. In addition, the weight loss that results is due to body fluid loss rather than fat loss. The high protein and usually high fat intake in these diets also cause the formation of a metabolic byproduct called ketone bodies, resulting in ketosis.
Healthy Weight Loss
Healthy weight loss should be achieved by following a well-balanced diet of lean meats, low-fat dairy, whole grains, fruits, vegetables, nuts, legumes, eggs and soy foods. In addition, you should also include regular exercise to help you maintain your caloric balance. If you choose to follow a specific diet, make sure it encourages you to eat a balance of food, without cutting out any particular food group.
References
- American Heart Association: High Protein Diets
- Centers for Disease Control and Prevention: Nutrition for Everyone: Protein
- University of Maryland Medical Center: Low-Carb Diets - The Right Way to Go?
- PubMed.gov: Effects of low-carbohydrate vs low-fat diets on weight loss and cardiovascular risk factors
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