Does Eating Much More Protein Make You Lose Weight Faster?

Following a high-protein diet may help you successfully lose weight. Since protein is one of the most satiating nutrients, it may fill you up and keep you fuller for longer periods of time, curb your cravings for other foods and help reduce your total calorie intake. However, there are also risks to high-protein diet plans.

High-Protein Diet

A high-protein diet regulates total calorie count by limiting the amount of carbohydrates you can eat and focusing on a variety of protein-rich foods, which offer a greater "fullness value" for a lower number of calories. These foods might include meat, fish, yogurt, milk, cheese, tofu, nuts, beans, legumes and eggs. Most high-protein diets do allow selections from other main food groups as well, such as fruits and vegetables.

Pacing

The pace at which you'll lose weight by eating more protein depends on several factors. If you are already on a diet and gradually losing weight, switching to a high-protein eating plan may not make a dramatic difference. But if you haven't yet taken any steps to lose weight, eating more high-protein foods may help you lose 1 to 2 lb. per week if you can cut your total daily calorie intake by 500 to 1,000.

Benefits

According to research from the University of Cincinnati, published in the October 2008 issue of "Current Opinion in Endocrinology, Diabetes and Obesity," following a high-protein diet for up to a year may enhance satiety, reduce cardiovascular risk factors and positively affect weight control, body composition and metabolic rate. MayoClinic.com dietitian Katherine Zeratsky also acknowledges that high-protein diets can be an effective way to lose weight during a three- or four-month period.

Risks

Maintaining a high protein intake for more than three or four months, however, may have negative health effects. Zeratsky notes that extended high-protein diets can exacerbate or cause liver and kidney problems and increase risks for cancer, constipation and heart disease. The American Council on Exercise also points out that excess protein consumption can lead to dehydration and calcium loss.

Considerations

In 2004 research published in "The Journal of Nutrition," researchers at Arizona State University found that subjects who followed low-calorie, low-fat diets for a six-week period lost approximately equal amounts of weight whether those diets were high in protein or low in protein. One key difference, however, was that subjects on the high-protein diet felt more satiated more often. If you believe that eating more protein could be a useful measure to help you lose weight, talk with your physician or a registered dietitian before you make significant changes to your current diet.