The Lowdown on High protein diets for weight loss

January 4, 2013

High protein diets are nothing new. Their popularity has continued in and out of cultures for decades. Who has not heard of the zone belonging Atkins diet or the diet Duncan

With so many different protein diets around, it can be difficult to point pinning exactly what a high protein diet. Most health experts agree that anything. Above and beyond the Recommended Dietary Allowances (RDA) for protein 0.8g/kg body weight as a high protein diet For a 150 pound person, the RDA would be 54 grams of protein per day.

High protein diets recommend at least 1.4 to 1.5 g / kg body weight of the protein, the RDA almost twice as much. For the same 150 pounds person who would be 95-102 grams of protein / day. The rest of the high pressure-protein diet is often balanced between carbohydrates and fat.

Prior to the high protein diet

High protein diets often result in weight loss. They tend to be lower in calories, which is independent of diet composition cause weight loss.

Protein makes people feel full and satisfied for a longer period compared to carbohydrates or fat. This greater satiety leads to a greater control of appetite and fewer calories consumed over the day. Noted a recent study in the Journal of Nutrition that subjects to replace the protein for carbohydrates eaten anywhere from 200 to 400 calories less per day.

The disadvantages of a high protein diet

Lost the majority of the weight on the high protein diet tends to be water weight and limited in time. High protein diets are often low in carbohydrates. Carbohydrates are the body's own main source of fuel, so that the body is able to store carbohydrates of water in the liver and muscles.

If consumption of carbohydrates is low, the body begins to break down these stored carbohydrates what. To rapid weight loss from stored carbohydrates and water

If the body is not enough energy from carbohydrates, the body must convert the excess protein and fat into fuel for the body. This can put a strain on the liver and kidneys, requiring them to do more work and may lead to ketosis.

Ketosis is a dangerous condition in which the body becomes too acidic, as the result of the fat is to do work on carbohydrates broken. Ketosis is associated with irritability, headaches, increased renal work and palpitations.

High protein diets are often unbalanced and sometimes restrictive entire food groups. These often do not fulfill essential nutrient requirements for certain vitamins, minerals and fiber. The high amount of protein usually also means a high intake of fat, cholesterol and saturated fat.

The American Heart Association recommends eating no more than 300 mg of cholesterol per day. Diets with 16 ounces of lean meat and cheese 4 ounces per day can almost double the recommended amount of cholesterol per day.

The Bottom Line:

High protein diets may promote weight loss, but caution is advised.
To do high protein diets promote weight loss by reducing caloric intake, dehydration and loss of stored carbohydrates and water. Any diet that requires fewer calories than your body provides promotes weight loss, independent of diet composition.
High protein diets often excessive intake of unhealthy cholesterol, fats and saturated fats. High protein diets may also cause the liver and kidneys are overloaded and can lead to ketosis.

The best approach to weight loss is always a healthy, balanced diet that fits within your caloric lifestyle needs to be integrated.