Want to follow a high protein diet plan to lose weight? Start with this tip.Experts in weight management recommend using a low calorie, high protein diet to lose and maintain a healthy weight. Doctors caution, however, that this may be effective for a few months, but may have long-term side effects.
A high protein diet for weight loss is one of the most popular types of diet plans endorsed by many weight control experts. A high-protein diet is defined as one that has more than 35 percent of one’s daily calorie intake from protein sources.
To maintain a healthy weight, the Dietary Guidelines for Americans 2010 recommends that healthy adults age 19 or older consume 1,600 to 2,400 calories per day (women) and 2,000 to 3,000 calories per day (men), depending on their level of activity. From the recommended total calorie intake, adults are advised to obtain their macronutrients as follows:
45 to 65 percent carbohydrate
10 to 35 percent protein
20-35 percent fat
Consuming a high protein diet with more than the recommended amount of protein daily will mean that one has to get fewer calories from carbohydrates and fats.
Therefore, a high-protein diet involves consuming a low-fat, low-carbohydrate diet, which experts believe that weight control will result in weight loss.Want to follow a high protein diet plan to lose weight? Start with these tips.
Are high protein diets safe?
Research shows that the main energy sources of most Americans include foods such as cereal-based desserts, yeast bread, soft drinks, pizzas, tortillas, pasta, alcoholic beverages, dairy desserts, potato chips, beef, and chicken. It is easy to see that most of these foods (except meat and chicken) contain mainly carbohydrates and fats and a little protein. In fact, researchers found that most Americans consume only an average of 15 percent of their calories from protein. This pattern of eating may be the reason why obesity is on the rise.Want to follow a high protein diet plan to lose weight? Start with these tips.
On the other hand, studies show that a low-carbohydrate, low-fat, high-protein diet results in rapid weight loss, which may help reduce the risk of chronic diseases related to obesity, such as Diabetes, high blood pressure, stroke and heart disease.
However, some doctors and health professionals are worried about eating a lot of protein in order to lose weight. This usually involves consuming mostly calories from meat sources, although some vegetable sources like soy and nuts are also included in a typical diet plan. A high protein diet has the advantage of making one feel satisfied for longer, thus reducing hunger and food intake.Want to follow a high protein diet plan to lose weight? Start with these tips.
Although eating a diet high in protein is usually not harmful for a few months, it is not clear if you can have long-term risks. According to medical experts, these plans often severely restrict carbohydrate intake, reduce fiber intake, and could lead to nutritional deficiencies. Eating lots of red meat and dairy products that are high in saturated fat can increase the risk of high cholesterol and heart disease. Apart from these, a product of excess protein can cause a state called healthy metabolic ketosis and may increase the risk of osteoporosis, kidney stones, and kidney failure.Want to follow a high protein diet plan to lose weight? Start with these tips.
Types of high protein diets
There are several versions of high protein diets. There are extremely high protein diet plans that advocate consuming more than the recommended amount of government-specified protein (up to 40 percent), which include the Paleo diet, Dukan diet, and Medifast plans. Then there are those who recommend eating more protein (such as the Atkins diet and the South Beach diet), but stay within the recommended amounts (up to 35 percent). Which one do we recommend?Want to follow a high protein diet plan to lose weight? Start with these tips.