Diets, such as the Atkins diet, South Beach and the Zone, all feature a high protein intake coupled with lower carbohydrates. High-protein, low-carb diets encourage protein sources, such as fish, meat and eggs, to make up as much as 35 percent of your daily calories. Depending on the particular diet plan, carbohydrates are restricted to 40 percent or less of daily calories. Although the American Heart Association warns about the possible long-term health effects of following such a diet plan, the Institute of Medicine of the National Academies and Harvard School of Public Health point to the potential health and weight management benefits of these plans.
Weight Loss
Low-fat diets have been promoted as a way to lose weight, but research suggests that high-protein, low-carb diets offer better results. The March 7, 2007 issue of the "Journal of the American Medical Association" published a study in which lead researcher Christopher D. Gardner, Ph.D., reported that when four plans with varying protein intake were compared in practice--those following the highest protein, lowest carb version lost the most weight after 12 months. This, as noted by Arne Astrup in an editorial in the July 2005 "American Journal of Clinical Nutrition," suggests that high-protein diets offer merit in fighting obesity. The Institute of Medicine of the National Academies' dietary recommendations permit an upper limit of 35 percent of daily calories to come from protein, a significant increase over other standard dietary reference intakes.
Lean Muscle Mass Development
When paired with a consistent strength-training program, protein helps with the synthesis of muscles. Bodybuilders and athletes follow carefully timed higher protein/lower carbohydrate diets, with as much as 1 g of protein per pound of body weight daily. In September 2009, the "Journal of the American Dietetic Association" published a study in which University of Texas at Galveston researchers showed that 30 g of protein in a single sitting increases muscle synthesis by 50 percent.
Fat Burning
A high-protein, low-carb diet deprives the body of its preferred source of energy---carbohydrates. This puts the system into a state of ketosis, in which the body turns to fat to fuel itself. Although a long-term state of ketosis may cause health problems, such as kidney strain, acidic urine and osteoporosis, it does promote quick and significant fat loss.
Decreased Hunger
Protein takes a longer time to exit the stomach than do other macronutrients, leading to feelings of fullness that last longer. As a result, you eat less often and take in fewer calories. Carbohydrates, particularly the sugary refined types, spur the quick rises and consequent falls in blood sugar that stimulate cravings. Protein provides a more even blood sugar effect, thus decreasing the urge to overeat.
Thermogenesis
In an article published in the "Journal of the the American College of Nutrition" in October 2004, Harvard researchers conducted a systematic review of papers and studies exploring the effects of high-protein diets on dietary thermogenesis, satiety, body weight and fat loss. Lead author T. L. Halton concluded that there is substantial evidence to support that a high-protein diet has a higher thermic effect---meaning that the body must use more energy to digest protein than other macronutrients---than other lower-protein diets. This results in a slightly higher metabolic effect and a greater calorie burn---which can assist efforts to lose weight.
Better Nutrition
By replacing refined carbohydrates, such as white flour, sugar and soda, with more protein, you may improve your overall nutritional profile. This is contingent on choosing lean protein sources--such as lean cuts of beef, skinless poultry and white fish--over saturated fat-ridden sources--such as full-fat dairy, bacon and ribs. Low-carb diets usually prescribe small servings of healthy carbohydrates, including whole grains and vegetables, which offer more fiber, antioxidants and minerals than refined varieties.
References
- "American Journal of Clinical Nutrition": The Satiating Power of Protein
- Harvard School of Public Health: Protein and Weight Control
- "Journal of the American Medical Association": Comparison of the Atkins, Zone, Ornish, and LEARN Diets for Change in Weight and Related Risk Factors Among Overweight Premenopausal Women
- Institute of Medicine of the National Academies: Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- "Journal of the American Dietetic Association": A Moderate Serving of High-Quality Protein Maximally Stimulates Skeletal Muscle Protein Synthesis in Young and Elderly Subjects
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