Many high-protein diets are designed to restrict the intake of sugars, starches, and the excess calories associated with the foods that contain higher levels of these substances. High-protein diets aim to control blood sugar levels and reduce insulin surges by providing meals that focus on lean proteins and nonstarchy fruits and vegetables.
Suggested Foods
The main focus of high-protein diet is to consume lean protein at every meal. Lean meats, such as skinless chicken breast, lean red meats or fish selections such as salmon or tuna, are all healthy sources of protein. You can also consume low-fat and nonfat dairy products, such a yogurt, cottage cheese, milk and cheeses. Use egg whites and nuts in a variety of creative ways to add protein to entrees, side dishes or salads. You can also add green vegetables and fresh fruits to meals.
Restricted Foods
Prepared baked foods and sweets are strictly prohibited on a high-protein diet. In addition, avoid foods high in starch, such as breads, pastas and rice. Eliminate starchy vegetables, such a potatoes and yams, or high-sugar starchy fruits, such as bananas, during a high-protein weight-loss plan. Drink unsweetened or low-calorie, low-sugar beverages. Most eating plans encourage you to consume plenty of water.
Meal Planning
An essential aspect of a high-protein diet is the timing and content of the meals. You should divide your total calories evenly over the course of the day, ideally eating three meals and two snacks. Going too long between meals may leave you hungry, and this can lead to cravings for foods you should not eat.
Expert Insight
High-protein diets for rapid weight loss often produce results over the course of several weeks, notes MayoClinic.com. The downside is you may feel limited by the food restrictions and eventually return to your previous eating habits, which means you'll put the weight back on. Consulting with your doctor or a nutritionist is an excellent way to learn how to mix high-protein options into a healthy, balanced diet. Issues such as increased fat intake and a lack of fiber are also associated with high-protein diets, so a professional consultation can be critical.
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