The most difficult part when trying to lose weight is resisting the temptation of delicious food. Easy diets that work best are those that do not leave you feeling hungry and deprived all the time. One of the most popular diets is the high protein diet plan for weight loss which has captured the hearts of many dieters. There are even fitness and nutrition professionals who swear by it. Imagine being able to indulge in juicy chunks of steaks, huge slabs of ribs and a bucket of KFC and still be able to lose weight.Sounds too good to be true, it certainly is.
I do not deny that there is certainly some science behind the benefits of a high protein diet plan for weight loss. However, it should be executed with balance, moderation and variation. Do not gorge yourself silly with steaks and expect to stay healthy and shed the pounds.
How Much Protein Do You Need
The general recommendation for protein intake is 15-20% of the total daily calorie requirements. For example if one requires 2000kcal per day, the amount of calories contributed by protein should be between 300-400kcal which works out to be 75-100grams protein (1 gram protein provides 4kcal). To know how many calories you require per day, refer to my article on counting your calories
When Your High Protein Diet Gets Out Of Hand
I’m sure many of you have heard of the Atkins Diet. Developed in the 70s by Dr Atkins, the then ‘revolutionary diet’ claims to help one successfully cut the flab rapidly. In a nutshell, this diet advocates extreme restriction of carbohydrate foods such as potatoes, bread, fruits & grains. It encourages eating liberal amounts of fat & protein rich foods. The bottom line is:
High protein diet ≠ Eating ridiculously large amounts of meat & no carbohydrates
Does It Work?
A balanced high protein diet plan can help in weight loss. Studies have shown that a diet that is comprised of 25–30% calories from protein, combined with moderate amounts of low GI carbohydrates (50–55% calories) is more effective in achieving sustainable weight loss than one that is high protein low carbs or high protein high GI.
1. High protein diet provides greater satiety
A protein rich meal provides greater satiety and satisfaction. Protein rich foods tend to be heavy in the stomach and that this does help to regulate the appetite of an individual by triggering the release of satiety hormones which signal your brain to tell you to stop eating. Sounds like an easy diet that could work? Definitely, if you start learning to be more in tune with the natural cues of your body.
2. High protein diet helps to reduce muscle loss
When you lose weight, your body does not just selectively lose that extra piece of belly flab or love handle. The truth is your body loses fat and to a smaller extent the muscles as well. Muscles are the most metabolically active tissue. This means they are the power cells in your body that uses the most calories.
When you lose muscle, you are losing the tissue that is helping your body burn calories. Not so good after all if you are trying to lose weight. A high protein diet can help your body minimize the loss of muscle tissue when you are trying to lose weight. This means your body can continue burning calories effectively. What a win win situation!
The Dangers Of Nutritionally Imbalanced High Protein Diets (That Dr Atkins will never tell you)
1. Constipation
High protein diets are more often than not associated with lower intake of other components in the diet. Most people compromise on their consumption of grains, veggies & fruits which are so important for maintaining bowel regularity as these foods are packed with fiber. I will not be surprised if your bowels start protesting after 3 days on a high protein diet.
Solution: If you are looking at increasing your protein intake, choose foods that contain both protein and fiber. Excellent choices are vegetable protein sources such as legumes, beans, nuts and whole grains. At the same time, they provide you with loads of vitamins & minerals.
2. High cholesterol
Animal sources of protein are no doubt high quality protein. However, they are often rich in saturated fat which can result in increasing cholesterol levels. I do not think it is such a good trade off to lose a couple of pounds but gain several points in your cholesterol levels.
Solution: Choose lean cuts of meat as much as possible. Limit your intake of egg yolks to no more than 4 a week (egg whites are fine). Fish is also rich in protein & lower in saturated fat compared to red meat.
3. Increased stress on kidneys & dehydration
Urea is a waste product that is produced from the metabolism of protein. The body depends on the kidney to excrete urea. Excessive protein intake will lead to increased urea production and your kidneys will have to work harder to remove it. This also means there is greater fluid loss which can cause dehydration giving you the wrong perception that you have lost weight.
Solution: Do not go crazy on your protein intake. Eat what is required and make sure you exercise so that your body can put the protein you consume to good use in the muscles. And make sure you load up on plenty of fluids to avoid being dehydrated.
4. Increased cravings for carbohydrates
Many diets that claim to work often do not take into consideration that it is only in an ideal world that one could strictly follow and sustain a particular diet 365 days a year. I don’t know about you, but after 2 meals of just having steaks & roast chicken, my mind is screaming I want some of that mashed potato and pasta. The more you deprive your body from a particular food, the more you will crave for it. This can trigger a food binge to satisfy your cravings which I assure you will undo all the hard work you have put into that easy diet of yours.
Solution: You are likely to achieve more success in a diet that includes protein, moderate amounts of low GI carbohydrate foods & small amounts of good fats.
Here are some nutritious high protein snack ideas :
- 6 oz reduced fat Greek yoghurt with some fresh berries (14g protein)
- 4 oz canned tuna/salmon served with crackers (25g protein)
- 1 oz reduced salt beef jerky (11g protein)
- 2 egg-white omelet (14g protein)
- 2 tbsp peanut butter spread on an apple (14g protein)
- 3 tbsp of oatmeal cooked in 1 cup of soy milk (18g protein)
- 3 tbsp non-fat cream cheese on rice-crackers (12g protein)
Don’t Be A Meat Head
My advice is that it’s probably a good idea to steer clear of diets that do not incorporate healthy carbohydrates. A truly nutritious high protein diet plan will naturally incorporate plenty of fresh veggies, fruit, legumes and beans to keep you body functioning optimally, build and maintain lean muscle tissue to help burn up those extra calories. Do bear in mind that a balanced diet is only one part of the puzzle. Exercising on a regular basis is also very important as part of your weight loss regime. Do refer to our article on simple exercises that you can do at home to help you achieve a healthier weight.