High-protein diets are often followed by athletes and bodybuilders to boost muscle growth and improve body composition. They consist of increasing protein intake while restricting fats or carbohydrates. High-protein diets are also becoming popular among non-athletes as an effective way to increase the metabolism and boost fat loss. Increasing your protein intake will only cause weight loss if you are burning more calories than you are taking in. Otherwise, extra protein calories will be stored as fat.
Mechanism
High-protein diets enhance fat loss by increasing thermogenesis and satiety. Thermogenesis refers to the energy expenditure required for digesting nutrients. Protein increases energy expenditure greater than fats and carbs during digestion. As a result, you burn more calories and enhance weight loss. Increasing your protein intake also boosts feelings of satiety, or fullness. This in turn decreases calorie intake and stimulates the body to use stored body fat for energy, according to research published in the October 2004 issue of the "Journal of the American College of Nutrition."
High-Protein, Low-Fat Diet
Scientists from Arizona State University studied the impact of high-protein, low-fat diets on weight loss in healthy men and women. Participants followed a low-fat, high-protein diet consisting of 30 percent of total calories from protein or a low-fat, high-carbohydrate diet consisting of 60 percent of total calories from carbohydrates for six weeks. Researchers found that both diets were equally effective for dropping body fat, but subjects in the high-protein group experienced less hunger compared to the high-carbohydrate group, according to the March 2004 issue of the "Journal of Nutrition."
High-Protein Diet Versus Standard Protein Diet
In another study published in the October 2009 issue of the "Nutrition, Metabolism, and Cardiovascular Disease," scientists from CISRO Human Nutrition in Australia compared the effects of a high-protein diet versus a standard-protein diet on weight loss. Subjects consumed either a high-protein diet or a standard-protein diet for 12 weeks. Body fat was measured at baseline and after the study. Researchers found that both groups lost body fat, but the high-protein diet group achieved greater fat loss.
Safety
Although high-protein diets help boost fat loss, concerns over their safety, especially regarding kidney function, have been raised. According to a review conducted by scientists from the University of Connecticut, high-protein diets have no adverse effects on kidney health in individuals with normal kidney function. However, individuals with kidney dysfunction or kidney disease should avoid increasing their protein intake, according to findings published in the September 2005 issue of the "Nutrition & Metabolism."
References
- "Journal of the American College of Nutrition"; The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review; Thomas L. Halton, Frank B. Hu, et al.; October 2004
- "Journal of Nutrition"; High-Protein, Low-Fat Diets Are Effective for Weight Loss and Favorably Alter Biomarkers in Healthy Adults; C.S. Johnston, et al.; March 2004
- "Nutrition, Metabolism, and Cardiovascular Disease"; High Protein Diets Decrease Total and Abdominal Fat and Improve CVD Risk Profile in Overweight and Obese Men and Women with Elevated Triacylglycerol; P.M. Clifton, et al.; October 2009
- "Nutrition & Metabolism"; Dietary Protein Intake and Renal Function; W.F. Martin, et al.; September 2005
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