High protein diet

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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 fats 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 cancers.

  • 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.

Duration
 Indefinite
Restaurants
 Order carefully and stay clear of bread and desserts
Alcohol No
Caffeine Varies by plan
Special Foods No
Family Friendly Yes
Vegetarian Friendly No

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