Benefits Of High Protein Diets

High protein diets require you to eat as much as 35 percent of your daily calories from sources that include meat, dairy, fish, poultry, soy and eggs. Although once reserved for body builders seeking growth in muscle mass, many weight loss diets feature a high protein approach. Although some health experts, like those at the American Heart Association, still warn about the possible long term effects of following a high protein diet, studies reveal there are some very real benefits to following this type of diet.

Weight Loss

Research suggests that high protein diets are more effective than low fat diet plans in creating significant weight loss. The "Journal of the American Medical Association" reported a study in 2007 where Christopher D. Gardner, PhD lead a team who compared four weight-loss diets ranging from high to low carbohydrate intakes. The 311 participants showed that the Atkins diet, which represented the lowest carbohydrate intake (and thus highest protein intake) lost more weight and experienced metabolic boosts after 12 months than participants who followed diets with less protein emphasis.

Muscle Growth

Those seeking to develop more lean muscle mass often eat as much as 1g of protein per pound of body weight daily. Protein is the macronutrient that, when combined with a focused strength training program, encourages muscle synthesis and repair. Researchers from the University of Texas at Galveston reported in a study published in the "Journal of American Dietetic Association" in September 2009 that ingesting 30g of protein in one meal increases muscle synthesis by 50 percent. Eating more than 30g in one sitting, however, is not recommended. This same study showed no measurable gains from eating additional amounts in one sitting, meaning that you will either excrete extra protein out in urine or store it as fat.

Less Hunger

Protein has a satiating effect because it takes longer for the body to digest. As a result, you feel full longer and do not feel the urge to eat as often. Nutritionists at the Harvard School of Public Health also point out that a protein does not spike blood sugar like sugary carbohydrates, leading to less cravings.

Less Carbohydrates

In order to follow a high protein diet, you cut back on carbohydrates and sugars. Usually this means you eat less of the calorically-dense snack foods, baked goods and soda that contribute to weight gain and health issues like type 2 diabetes. A high protein diet should still feature some carbohydrates---but make them come from healthy sources like whole grains and vegetables.

Higher Metabolism

Protein requires slightly more body energy to digest than do carbs or fats. As a result, a high protein diet slightly raises your metabolism because your body must work harder to simply digest your meals. This thermic effect of protein is not so great that you can disregard calorie counting and exercise, but it does offer some benefit for weight loss.