Low carbohydrate diets typically involve avoiding foods such as breads, sweets and pastas, and instead eating foods high in protein. High protein diets can produce significant weight loss by decreasing your appetite. However, you should add protein sources to your diet that are low in fat. Managing your fat intake ensures that you do not risk developing health consequences from the diet. Speak to your physician before making any dietary changes.
Warning
High protein diets that involve you eating foods high in saturated fat increases your risk of heart disease, diabetes, stroke and certain types of cancer, according to the American Heart Association. To stay healthy, you should eat no more than 35 percent of your calories from fat sources and less than 7 percent from saturated fat. Less than 1 percent should come from foods high in trans fat.
Expert Insight
According to a 2005 study printed in the "American Journal of Clinical Nutrition," high protein diets have the ability to reduce a person's appetite, decrease calorie intake and lose a significant amount of body weight. The subjects increased dietary protein intake from 15 percent to 30 percent of their total daily calories.
Types
The best animal sources of protein include chicken, fish and turkey. Chicken breast and skinless turkey will have the least amount of fat than other cuts of the meats. To keep fat intake even lower, trim off any visible fat before cooking and use fat-free methods of cooking, such as grilling, steaming and baking. Fish is high in healthful sources of fat, such as omega-3 fatty acids. If you do crave red meat, choose the leanest cuts possible. Purchase extra lean ground beef, round steak, top loin, top sirloin and arm roast.
Considerations
Beans, peas and lentils are plant-based sources of protein that are low in fat. One whole egg has 5 g of fat while egg whites are virtually fat-free. Dairy products are good sources of protein, but can be high in fat. To keep fat intake low, choose cheese, yogurt and milk products labeled low-fat or fat-free.
References
- Harvard School of Public Health: Protein: Moving Closer to Center Stage
- "American Journal of Clinical Nutrition"; A High-Protein Diet Induces Sustained Reductions in Appetite, Ad Libitum Caloric Intake, and Body Weight Despite Compensatory Changes in Diurnal Plasma Leptin and Ghrelin Concentrations; DS Weigle et al.; July 2005
- "The Seattle Times"; A Protein-Rich, Low-Fat Diet Aids Weight Loss, Studies Say; Charles Stuart Platkin; Sept. 14, 2005
- American Heart Association: High-Protein Diets
Member Comments