Many foods that have high protein content such as red meats and cheeses also have high fat content. High fiber foods such as fruits and vegetables typically have fewer fat grams and help create a feeling of fullness after eating. Limiting protein intake and increasing fiber intake may lead to weight loss. Consult your physician before making dietary changes to ensure adequate nutrition.
The Need for Protein
A report published by the McKinley Health Center at the University of Illinois states that protein plays a vital roll in tissue repair, immune system function, hormonal balance and the preservation of lean muscle mass. The healthy human body needs between 40 and 60 g of protein to function properly, according to Pennsylvania-based Jackson Siegelbaum Gastroenterology. Even when on a low protein, high fiber diet, you should plan to eat the recommended amounts of protein as protein is essential to proper body functioning.
Choosing Proteins
While the body does need protein to survive and thrive, choosing those proteins wisely will help you attain your fitness goals. You will find protein in meats, cheeses, nuts, legumes and beans. If you are trying to lose weight, choose lean proteins such as fish and lean poultry. For better overall health, the Harvard School of Public Health recommends choosing plant-based proteins, such as beans, nuts and legumes, rather than those that come from meat, because they also contain fiber and more vitamins and minerals than animal proteins. Limiting your intake of read meat to less than 18 oz. a week significantly lowers your risk of colon cancer.
Benefits of High Fiber
According to MayoClinic.com, the dietary fiber found in plant foods maintains bowel health and regularity, lowers blood cholesterol levels, regulates blood sugar and helps promote weight loss. For those trying to lose weight, a high fiber diet may keep them from overeating. Fiber-rich foods take a longer time to eat than other foods, giving your body more time to recognize that it is full. Fiber also keeps you feeling full for a longer period of time, which limits the temptation to continue eating after your body is satisfied.
Sources of Fiber
Fiber is found in plant-based foods such as beans, vegetables, fruits, whole grains, nuts, seeds and legumes. The fresher and less processed a food item is, the more fiber it will have. For instance, bread made with processed flower has much less fiber than bread made with unprocessed whole grain fiber. The skin of fruits and vegetables contains high amounts of fiber, so whenever possible, eat the food without removing the skin. To increase the amount of fiber in your diet, add fiber rich fruits and vegetables to every meal, and change from white breads, pastas and rice to whole grain counterparts.
Caution
A high fiber diet filled with fruits and vegetables carries very little risk to the dieter, provided the diet has sufficient amounts of protein. Eliminating protein can create some risk. When the body does not get enough protein to meet its dietary needs, it begins taking amino acids from its own muscle tissue. This can lead to muscle loss and disease, so individuals considering a drastic decrease in their protein intake should consult a doctor prior to beginning the diet plan.
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