High protein dietshave been attracting a lot of attention from weight loss specialists dieters, dieticians, health consultants and general public. An increasing number of weight loss diets recommend high levels of protein for better weight loss result
High Protein Foods include:
Fish and Seafood: Tuna, Salmon
Low-Fat Dairy Products: Cottage cheese
Red Meat: Lean cuts of beef
Vegetables: Asparagus, Broccoli, Brussels Sprouts
Seeds and nuts
High Protein Diets – Can I eat as much as I want?
The most important fact you need to know is that a diet high in protein will only help you lose weight if your energy intake is below your energy needs. It’s this overall calorie deficit that matters more than the combination of protein, fat or carbohydrate in your diet.
Are there any risks connected with high-protein diets?
Many popular diets are based on high-protein foods. Although they seem to work faster and more effectively, some nutritionists believe that diet too high in protein could result in kidney failure or stress. However, there appears to be little evidence for this.
Metabolizing protein requires a higher amount of water than carbohydrates or fats, so it’s important to consume a lot of water when on a high-protein diet.Increased water intake will also help reducing the bad breath often associated with high-protein diets.
Are high protein diets more effective?
The increasing amount of researches into nutrition and dieting show that protein could help to control hunger, which means you’ll be more likely take in fewer calories. There is evidence that increase in protein intake improves the feeling of fullness. The more satisfied you feel after eating, the less likely you are to overeat or indulge in sweets and snacks in-between the meals during the day.
Watch your calories
To make sure you lose weight, you have to watch your calorie intake. Some diets claim you can eat as much as you like as long as it’s all protein.
The science doesn’t change whether you eat protein, fat or carbs – if you eat fewer calories than you expend. You will lose weight. Protein meals will help you reduce your hunger, so you could find it easier to stick to the diet and feel full and satisfied.
Protein digestion tends to require more energy, which means you will use more calories to digest protein than carbohydrates or fat. So if you compare eating the same calorific value of protein and carbohydrates, for example, your energy balance will be better after a protein meal as you will use more energy metabolizing your meal.
Animal or Vegetable?
You have to be careful when you choose your proteins
There is not much difference between animal and vegetable protein, the way it affects our nutrition and health.
What makes the difference for dieting is what else is included in the product with the protein.
Meat is a great source of protein, but it also is very high in fat and saturated fat. Poultry and fish are much safer options. Vegetables and nuts and seeds are also high in protein and have very little fat. Just watch for the calories as nuts and seeds can be high in calories.
Chicken, salmon, lentils, pearl barley are great examples of high protein and low-fat foods.
Vegetable sources of protein, such as beans, nuts and seeds, and whole grains also offer fibre, and essential vitamins and minerals.
Limit the amount of read meats in your diet. Reduce portion size and choose only lean cuts.
How much protein should I eat?
There’s no need to become obsessed and eat only protein and exclude everything else. You could miss out on the essential fibre, vitamins and minerals if you avoid eating whole grains.
A healthy choice of high protein, low-fat foods could lead to a more effective weight loss and improve your eating habits.
Choose low-fat protein-rich foods such as lean red meat, fish, skinless chicken and fat-free dairy products for healthier, safer weight loss.
Avoid skipping meals to keep control of your hunger. Eat regularly, spread meals evenly throughout the day and include all the essential food groups in your diet.
At National Slimming Clinics – the largest private doctor-led slimming group in the UK , you will discuss your diet with the qualified practitioner to develop a personalised calorie-based dieting plan to suit your lifestyle and help you lose weight more effectively. We’ve helped thousands to lose weight over the past 27 years.