High Protein

Also called: Low Carb Diets

Reviewed By:
Lynn Grieger, RD

High protein diet basics

The opposite of a high-carbohydrate, low-fat meal plan, this diet emphasizes more protein and fat and less reliance on carbohydrates to stimulate weight loss.

There are numerous variations of the high-protein diet, but all recommend 30 to 40 percent of calories from protein. Foods that are high in carbohydrates, especially sugars, pasta, breads, cereals and potatoes, are limited. This type of diet is sometimes referred to as a "low-carb" diet.

Most high-protein/low-carb diets are based on the theory that, if you drastically reduce the amount of carbohydrates you consume, the body will be forced to burn fat for energy. Studies are showing that the diets don't seem to be as bad as dietitians had feared, probably at least in part because people have such a difficult time following them that they modify the diets.

Upside of High Protein Diets

• Foods that are high in protein generally increase our feeling of fullness and satiety, leading to less hunger. This means you're more likely to stick to the diet.
  
  
• You can enjoy your favorite protein-filled foods such as steaks and hamburgers without guilt.
  
  
• Lower-carbohydrate vegetables such as salad greens, tomatoes and broccoli are encouraged.

Downside of High Protein Diets

• Some high-protein plans limit carbohydrates to unhealthy levels.
  
  
• Elimination of bread and cereal products can result in less fiber in the diet. Also, people on high-protein diets may have difficulty finding foods with enough essential vitamins and phytochemicals.
  
  
• Some high-protein diets also advocate higher-than-normal fat consumption. This may promote high cholesterol, heart disease and some types of cancer.
  
  
• If you have a sweet tooth, the lack of sugar in this diet might have you climbing the walls eventually.

Is a High Protein Diet for You?

This chart can help you see how a high-protein diet fits your goals and lifestyle concerns.

Sample High Protein Diet Menu

A traditional high-protein/low-carb diet might look like this:

Breakfast:

• Steak and eggs
  
• Cup of tea or coffee without milk

Lunch:

• Tuna salad and bacon pita
  
• Small portion of almonds
  

Dinner:

• Broiled salmon with broccoli and cauliflower
  
• Seltzer water

Snacks:

• Mixed nuts
  
• Peanut butter scoops
  

Lynn Grieger, RD on High Protein Diets

High-protein diets have been getting a lot of press lately. It's hard to deny that people who follow a high-protein/low-carb diet usually lose weight rapidly when they first start. However, most people find it difficult to keep the weight off long-term.

Also, no matter how much weight you may or may not lose on this diet, the most important thing to consider is your health. It's not healthy to consume the amount of fat that is usually advocated with this type of diet. And, eventually, your body and your palate will be screaming out for fresh fruit and vegetables. At the end of the day, it's almost impossible to get enough vitamins and minerals from this diet.

So, although some people will benefit from increasing the protein in their diet, you can take a good idea too far and go overboard to the detriment of your health and well-being.

iVillagers on High Protein Diets

"I have been on the Atkins Diet for eight months and I feel great. I have lost 30 pounds, no longer have problems with energy and my cholesterol has gone down. It has been the easiest diet to stick to that I have ever tried, and I plan to continue to eat this way." -- An iVillager

"I'm doing the six-week Body Makeover (by Michael Thurmond) and I feel light-headed right after eating a meal and well into the rest of the day. I'm also starving all the time! What a waste of $200! I did lose five pounds the first week, but I'm not about to jeopardize my health to look good." -- iVillager chevygal

See what other iVillagers have to say and weigh in with your own comments and stories on our Message Boards:

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