High protein diets are popular because they produce quick results, and the permitted menu appears to be less restrictive than a traditional diet at first glance. While it may be a useful jump-start to a long-term, weight-loss plan, a high protein diet is not the key to permanent fat loss as most of the initial weight loss is water and the menu is more limited than it may seem.
Calorie Restriction
The primary reason you lose weight quickly on a high-protein diet is because you are eating fewer calories. It may not seem like it as you chow down on steak and bacon, but carbohydrates generally have more calories than protein ounce for ounce. It's not just the carbohydrates either; it's the toppings. The butter on your potato, the peanut butter on your toast and the duck sauce on your rice can all add a couple of hundred calories to the meal. When you severely restrict your carb intake, your calorie consumption decreases as well, especially if you focus on lean proteins like poultry and fish.
Water Weight
The other cause of the rapid weight loss is a dramatic drop in water weight. When you eat carbohydrates, your body uses some of it for immediate energy and stores the rest in your muscles and liver. This stored carbohydrate, called glycogen, holds up to four times its weight in water. When you stop eating carbs, your body turns to glycogen for fuel. As the glycogen is burned off, the water it was holding onto is released and excreted. This registers as weight loss on the scale, but it's not actually fat loss.
Long-Term
Registered dietitian Caitlin Hosmer of Brigham and Women's Hospital says that a high protein diet is more effective than a regular low-fat diet at the six-month mark, but the benefits taper off after that. After a year, the high-protein diet showed no benefit over the low-fat diet. Mayo Clinic nutritionist Katherine Zeratsky notes that following a high-protein diet for more than four months can strain your liver and kidneys, leading to long-term medical conditions.
Better Alternative
There are more effective ways to permanently shed pounds than following a high-protein diet. Practice portion control and replace junk food snacks with fruits and vegetables. Keep eating carbohydrates, but choose only whole grains and avoid high-calorie, high-fat toppings. Choose lean protein sources, such as fish, poultry and soy, and severely limit processed foods. Get daily exercise to increase your calorie burn -- as little as 30 minutes per day can make a difference when you're starting out.
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