There are so many advocates for high protein diets, yet there seem to be just as many people screaming the dangers of them. The key, I think, is moderation and finding what works for you. Read on to learn a few little tidbits on the pros & cons of high protein diets in Part One of “Is a High Protein Diet Right For You?”
The Goal Is Weight Loss
High-protein diets take a page from the low-carb craze. The goal is to lose weight by eating more protein-packed foods, which often means consuming fewer carbohydrates. The portion of total calories derived from protein is what defines a high-protein diet. In a typical diet 10%-15% of daily calories come from protein. In a high-protein diet, this number can be as high as 30%-50%.
Curbing Appetite Plays One Role
Besides curbing appetites, high-protein diets may also change a person’s metabolism. When carbohydrates are severely restricted, the body begins burning its own fat for fuel – a state called ketosis. Ketosis may shed weight, but it’s also associated with headaches, irritability, nausea, kidney trouble, and heart palpitations.
Starting a High-Protein Diet
High-protein diets come in many forms, and not all are created equal. The most nutritious high-protein plans are low in fat and moderate in carbohydrates, rather than high in fat and low in carbohydrates.
Say Hello to High-Protein Steak
Nothing says protein like a nice juicy steak. And if you’re careful to choose a lean cut, you can get all of the protein with far less fat. In fact, a lean cut of beef has barely more saturated fat than a similar size of skinless chicken breast.
Think White Meat
Chicken and poultry pack plenty of punch in a high-protein diet, and if you enjoy the white meat you’ll be eating a lot less fat than if you choose dark. To slim your meal down even further, remove the skin, which is bursting with saturated fat.
Look for Pork Tenderloin
It may surprise you to learn that pork tenderloin is a white meat. What’s more, the cuts available today are 31% leaner than they were 20 years ago. If you’re interested in a high-protein diet, you may want to plan on pork.
Lots of Protein, Healthy Fats
Fish is a no-brainer — it’s loaded with protein and almost always low in fat. Even the types that have more fat, such as salmon, are a good choice. That’s because the fat in fish is generally the heart-healthy kind known as omega-3 fatty acid — and most diets don’t contain enough of this good-for-you fat.
(REFERENCES: WebMD Medical Reference: High-Protein, Low-Carbohydrate Diets. WebMD Feature: The Pros and Cons of High-Protein Diets. WebMD Medical Reference: The Good Protein Chart. American Heart Association. This article does not provide medical advice.)
