High-protein diets, also called low-carbohydrate or "low-carb" diets, promote increased protein intake for weight loss and enhanced overall wellness without the need for calorie counting or, in some cases, exercise. Although high-protein diets are generally safe if followed for a limited time, according to MayoClinic.com dietitian Katherine Zeratsky, they also pose risks. Learning more about the diets may inspire you to make wise lifestyle decisions. Before starting a high-protein diet, seek guidance from your doctor or dietitian.
Theories
High-protein diets abide by the premise that insulin, a hormone your body produces while digesting carbohydrates, prevents the breakdown of fat in your body by allowing sugar to be used for energy. Proponents of the diets believe that reducing your carbohydrate intake lowers your insulin levels, according to MayoClinic.com, causing your body to utilize stored fat for energy. To accomplish this, high-protein diets encourage you to eat more protein-rich foods, such as meat, eggs and cheese, and few carbohydrate-rich foods, such as grains, vegetables, fruits and sugar.
Benefits
Although the long-term risks and benefits of high-protein diets remain unknown, eating more protein can provide some short-term benefits, according to the Harvard School of Public Health. Protein-rich foods slow the movement of food from your stomach to your intestine, which enhances fullness between meals. Protein's steady, gentle effect on your blood sugar further promotes appetite control. Reduced hunger may ease the process of calorie control, enhancing the overall weight loss process. Your body also uses more energy to digest protein compared to fats and carbohydrates, so you may burn more calories during digestion.
Research
Research findings regarding the effectiveness of high-protein diets are limited and mixed. One study published in the "Annals of Internal Medicine" in May 2004, however, showed some benefits. During the study, 132 obese adults, 83 percent of whom had metabolic syndrome or diabetes, consumed a high-protein, carbohydrate-restricted or a reduced-fat, reduced-calorie diet for one year. Although 34 percent of the participants dropped out, the low-carbohydrate dieters among the remaining 66 percent showed more favorable blood sugar control and blood fat content than the reduced-calorie, reduced-fat dieters. Both groups lost similar amounts of weight.
Suggestions
If you want to follow a high-protein diet, Zeratsky suggests doing so as a short-term weight loss aid and choosing lean protein sources, such as chicken, lean meats and low-fat dairy products to avoid cholesterol and heart disease risks associated with fatty sources. For enhanced appetite control, emphasize fiber-rich carbohydrate sources, such as whole grains, vegetables and fruits. Potential side effects of high-protein diets include digestive problems such as constipation and diverticulitis, kidney problems, nausea, dehydration, weakness and irritability. To avoid these risks, seek guidance and supervision from your doctor or dietitian, particularly if you have a medical condition, such as diabetes or kidney disease.
References
- MayoClinic.com: High-Protein Diets: Are They Safe?
- MayoClinic.com: Low-Carb Diet: Risks
- Harvard School of Public Health: Protein: Moving Closer to Center Stage
- "Annals of Internal Medicine"; The Effects of Low-Carbohydrate versus Conventional Weight Loss Diets in Severely Obese Adults: One-Year Follow-up of a Randomized Trial; Linda Stern; May 2004
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