Most protein diets are fairly simple in design and chosen to accompany an increased exercise program, especially weight-resistance training aimed at producing muscle mass. Many diets are, by default, high-protein diets. Low-carb diets are, in effect, high-protein diets because the reduction in carbohydrates requires a person to replace carbs with fat, protein or both. The most important factor in choosing a protein diet, and making it as easy as possible to follow, is designing it to suit your personal weight-loss or muscle-building goals.
Step 1
Choose between a weight-loss protein diet and a muscle-building regimen. Although both will increase your protein intake, the ratios of other nutrients and calories will differ. For example, if you're simply looking to lose weight, a low-carb diet may suit your needs. You can follow a low-carb, high-protein diet that simply shifts calories from carbohydrates to protein --- which is the essence of many low-carb diets --- or you can combine an increase in protein intake with a reduction in calorie consumption. You also should consider exercise in combination with any diet. The "easier" of the two would be simply shifting calories from carbs to protein. A high-protein diet for muscle development might combine an increase in protein intake with little or no carb reduction and additional calories to support increased activity and calorie burning.
Step 2
Investigate macronutrients and the roles they play in relation to each other. Protein is one of the three macronutrients --- carbohydrates and fat are the others --- that provide your body with all the fuel, measured as calories, that you need. Every calorie you ingest, whether in the form of meat, fruit, candy or cauliflower, comes from macronutrients. Familiarize yourself with the foods that constitute the best and worst sources of these energy providers, especially protein. Make choices when increasing protein, and decreasing carbs and fat, that are palatable to make the transition as easy as possible. Your chances of success depend on how well you follow your own plan.
Step 3
Calculate your BMR (basal metabolic rate) and the additional calories you expend through daily activities. Online sites provide easy-to-use BMR calculators, which basically measure your at-rest calorie-burning rate. Figure out your additional calories burned by referring to activities charts, which provide information on calorie use for myriad activities, from vigorous exercise to walking to washing the dishes. Adding your BMR number to your activities number yields a total daily calorie count --- the number of calories you need to maintain your current weight at your current activity level. If you decide to accompany your protein diet with a calorie component, you'll need to either eat less or exercise more.
Step 4
Design your own protein diet. You might want to start with a protein diet in which you shift calories from carbohydrates, changing the carb/fat/protein ratio from 60/25/15, for example, to 50/25/25. The maintenance of your calorie intake, with the weight reduction coming strictly from the reduction in carbs, could make it easier to follow. This type of low-carb diet is said to stifle hunger pangs even when reducing calories.
Step 5
Add an exercise component. Any diet is easier to maintain when combined with exercise. Walking or running each night can allow you to cut fewer calories, increase your metabolism, make you more alert and fit and speed weight loss. Any evidence of success is a key factor in helping people stick to diet plans, and a protein-rich diet will, in turn, aid your exercise program.
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