The Pros And Cons Of High Protein Diets

High protein diets were really made famous by the Atkins Diet that had a huge impact on weight loss programs starting in the early part of the 1990s.

Basics of high protein diets

This diet was actually based on other diets, such as the Stillman Diet, which was developed in the late 1960s. The premise of these high protein diets is to decrease the intake of carbohydrates, which cause rapid blood sugar spikes after eating, and increase the intake of proteins which take longer to digest and produce less of a blood glucose spike.

What are the high protein foods ?

Eating a high protein diet doesn't mean that people have to become carnivores and only consume meats. In fact there are many foods that are high in protein that are not derived from the flesh of animals. For those that eat high protein seafood, fish, shellfish and fresh water fish are all excellent sources of lean proteins.

Other sources of protein include eggs, specially egg whites, beans, lentils, nuts and soy products including soy milk and tofu.

As a general guideline the following foods are considered to be high protein:

-Chickpeas = ½ cup cooked
-Edamame = ½ cup cooked
-Tofu = ½ cup fresh
-Halibut = 3 ounces
-Salmon = 3 ounces
-Low fat yoghurt = 1 cup
-Low fat milk = 1 cup
-Cottage cheese = ½ cup
-Low fat cheese = 1 ounce
-Quinoa = ½ cup cooked
-Brown rice = ½ cup cooked
-Chicken breast = 4 ounces skin removed
-Turkey light or dark meat = 4 ounces skin removed

More on that : choosing the best high protein foods

Daily protein requirement

In general most people eat protein every day. They may not eat 3 ounces per meal as well as proteins for snacks. Most high protein diets required consumption of 30% of the daily energy intake to be in proteins. This still leaves about 50% of the diet in carbohydrate and about 20% of the total energy intake in fats.

Since protein sources may have fats, this can take some careful planning to maintain the correct ratios.

Benefits of high protein diets

The benefits of a high protein diet are evident. They include a decrease in hunger sensations that lasts for a longer period of time after a meal than a meal high in carbohydrates. Higher levels of lean protein in the diet also tend to increase energy levels, decrease symptoms of fatigue and provide higher levels of the trace elements needed for optimum body functioning. Increasing protein consumption also tends to level out blood glucose levels after eating, preventing blood sugar spikes and decreasing insulin resistance that may be a precursor to diabetes.

The average adult cannot consume too much protein, but they can consume too much saturated fat. This is why choosing protein sources that are very lean, low in saturated fat or from plant sources is so essential.

Drawbacks of these high protein diets

Individuals with any type of kidney or liver disease or unregulated diabetes need to be very careful about increasing protein intake. These individuals should consult with their physician before making any dramatic changes in their protein intake levels. This is because increased protein intake places an additional burden on the kidneys and liver, which can be very dangerous if these problems are a concern.

Examples of high protein diets

-1500 calorie diet

-1800 calorie diet

-Dukan Diet

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