High-protein diets can help you to lose weight. Many different variations of this type of diet exist, making it possible to find a variation you are willing to follow for at least a short time. However, there are some health concerns if you follow high-protein diets for a long time.
Examples
Examples of high-protein diets include Atkins, the South Beach Diet, the Zone, Sugar Busters, Protein Power and the Stillman Diet. The diet typically followed by diabetics is also sometimes a high-protein diet, since diabetics need to limit carbohydrates to help control their blood sugar levels. Some crash diets are also high-protein diets, such as the Dukan Diet.
Features
High-protein diets contain higher amounts of protein because they limit carbohydrates, especially refined carbohydrates. Depending on the diet, they may limit carbohydrates to extremely low levels. Some of these diets also limit fats to make the diet a little healthier, since some of the concerns about these diets focus on the high fat consumption of high-protein diets.
Considerations
These diets may make it hard to consume enough fiber and vitamins and minerals to meet your requirements for these nutrients. Consuming large amounts of protein can also lead to ketosis, which may be dangerous. Following a high-protein diet for more than a few months may increase your risk for certain health problems, including heart disease, cancer, diverticulitis, constipation and liver and kidney problems.
Making Your Diet Healthier
To make your high-protein diet healthier, eat mainly lean sources of protein, such as fish, poultry and beans or other plant sources of protein. Make sure the carbohydrates you choose are of high-quality, focusing on non-starchy vegetables, whole grains and fruits. This makes it more likely you will meet your fiber, vitamin and mineral requirements while following the diet. Make most of your fats the heart-healthy unsaturated fats from nuts, seeds, avocados and olive and other vegetable oils.
References
- American Heart Association: High-Protein Diets
- MayoClinic.com; High-Protein Diets: Are They Safe?; Katherine Zeratsky, R.D., L.D.; June 19, 2010
- Channel4.com; Will My Crash Diet Kill Me?; Jan. 26, 2011
- Brigham and Women's Hospital; Low Carb, High Protein Diets; Caitlin Hosmer, M.S., R.D., L.D.N.; March 2009
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