The continued popularity of diets such as Atkins and South Beach suggests that people respond well to high protein diets, which help you lose weight relatively quickly while still eating some of your favorite foods. Following a specific plan, however, limits your choices and often requires dietary planning. Follow an easy formula to increase protein in your diet while limiting refined carbohydrates and sugars to shed pounds.
Significance
An editorial published in a 2005 edition of the American Journal of Clinical Nutrition suggested that high protein diets had great potential for weight loss. Health specialists at the Harvard School of Public Health acknowledge that diets higher in protein help dieters feel full longer, increase thermogenesis and prevent extreme spikes in blood sugar---all these together make high protein diets effective weight loss tools. The dietary guidelines from the Institute of Medicine now allow for the inclusion of higher amounts of protein than previously recommended in a healthy diet---up to 35 percent. Several studies in the American Journal of Clinical Nutrition have shown that no clear evidence exists that a diet with higher amounts of protein increases the risk of kidney stones, osteoporosis, cancer or heart disease.
Features
Some high protein diets emphasize protein, regardless of calories and fat content---the Atkins diet was famous for people losing weight on excessive amounts of cheese, whole eggs, bacon and other fatty meats. Now, many major institutions such as the U.S. Department of Agriculture and Harvard School of Public Health specifically recommend any protein you consume be of the lean variety. The healthiest ways to prepare protein are roasting (without added fats), broiling or grilling---all techniques that are quick and easy. When you shop, load your cart with protein sources that lend themselves to these preparation methods such as skinless poultry, fish, tofu, low-fat dairy and lean cuts of red meat such as tenderloin, flank steak and 90 percent lean ground beef.
Balance
Balancing your high protein choices with about 40 to 50 percent daily calories from healthy sources of carbohydrates is recommended by the USDA, Harvard School of Public Health and the American Heart Association. Choose whole grains such as oatmeal, brown rice and 100 percent whole wheat breads. Augment your protein meals with leafy green vegetables such as romaine, spinach and kale to obtain important fiber and phyto-nutrients. Although you should cut back on saturated fats found in butter and fatty cuts of meat, seek out plant sources of mono-unsaturated fat such as nuts and olive oil.
Ideas
Not everyone has time to prepare complex recipes, and many often turn to restaurants or fast food. Instead of heading to the drive-through and potentially derailing your diet, take a few minutes each day to plan easy options for your high protein focus. One day a week, prepare a dozen hard-boiled eggs and grab two for breakfast, use on a salad at lunch or have one as a snack. Whey protein added to a smoothie of low-fat milk and frozen berries makes a quick, easy breakfast or snack. At lunch, mix a few cups of green lettuce with tomatoes, avocados and 4 to 5 oz. of steamed shrimp (dethawed from a precooked frozen bag) or a can of tuna. In a pinch, put low-fat string cheese, a handful of almonds and a container of low-fat, plain Greek yogurt in your lunchbox. At dinner, grill skinless chicken or bison burgers for the whole family---just skip the rice or bun and load up 75 percent of your plate with green vegetables such as steamed broccoli, grilled asparagus or microwaved green beans. If you do end up eating out, select grilled or broiled meats with no added sauces and ask for extra steamed vegetables on the side. Most fast food restaurants offer salads with grilled meat and cheese---be sure to choose an olive oil-based dressing.
Risks
Many who seek an easy protein diet solution go for lots of quick meat choices such as deli meats, hot dogs and bacon. Whenever you can, select nitrate- and nitrite-free meats that do not contain these controversial additives that have been linked to cancer. No research on the long-term effects of eating high protein diets have been conducted, and some groups such as the American Heart Association are unwilling to endorse high protein diets because of potential risks of over-consumption of saturated fats as well as nutritional imbalances.
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