Many diet plans feature higher protein intake to encourage weight loss or build muscle mass. Although some experts, including the American Heart Association, feel that too great of an intake of protein may cause an over-consumption of saturated fat and lead to health problems, evidence exists that protein diets succeed in helping people lose weight and build muscle. A protein diet features foods, such as eggs, soy, poultry, fish, dairy and meat and asks that you consume about 1 g of protein per lb. of body weight per day. You will experience the most benefits by choosing lean and low-fat sources of these products and augmenting the diet with healthy carbohydrates.
Effective Diet
A low-calorie diet that features protein as the primary macronutrient encourages more weight loss than diets that emphasize a higher carbohydrate intake. Lead author Christopher D. Gardner reported in a study published in the "Journal of the American Medical Association" in 2007 that of 311 dieters following one of four plans with varying levels of protein intake, those eating the greatest amount of protein experienced the most weight loss over the course of 12 months.
Muscle Development
Protein diets have long been followed by body builders and some athletes who seek growth of muscle mass. Protein helps muscles repair after stress, particularly the stress of strength training and carefully timed consumption can enhance the body's ability to synthesize muscle. The "Journal of American Dietetic Association" reported in September 2009 that ingesting 30 g of protein in a meal increases muscle synthesis in varying aged populations by 50 percent. The researchers from the University of Galveston also showed, however, that eating more than 30 g in one meal adds no extra value--so it is best to distribute protein calories throughout the day for most benefit.
Satiation
In an editorial in the "American Journal of Clinical Nutrition" published in 2005, author Arne Astrup from the Department of Human Nutrition and Centre for Advanced Food Studies in Copenhagen, Denmark offers evidence that protein has a greater satiating effect than either fat or carbohydrates. He maintains that higher protein diets provide a possible solution to over-consumption of calories that lead to weight gain and obesity. Experts at the Harvard School of Public Health share that protein digests slowly, making you feel full for longer. Protein also reduces cravings because it provides a more steady effect on blood sugar--preventing the cravings that result from quick spikes and drops caused by some carbohydrates.
Healthier Options
A protein diet pushes out other foods and oftentimes, these are high-calorie, low-nutrient carbohydrates like soda, sugary cookies and cakes and white flours. If you choose low-fat dairy---cottage cheese, plain yogurt and 1 percent milk---and lean proteins---fish, skinless poultry and whey protein---a protein diet offers some healthier food options than a diet higher in refined carbohydrates.
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