High-Protein Diet: Is it Right for You? (Pros, Cons and How it Works)

Lose weight while eating steak, burgers, cheese, and bacon? High-protein, low-carb plans like Atkins and the Zone can work. But you should consider the pros and cons before you decide to try one.

How Much Protein?

Women need at least 50 grams of protein a day – men about 60 grams per day. With a high-protein diet, it can be much more than that. This extra protein can come from beans, meat, nuts, grains, eggs, seafood, cheese or vegetarian sources like soy. These diets often restrict carbs like cereals, grains, fruits, and possibly vegetables.

How Do High-Protein Diets Work?

When you cut out carbohydrates, you lose weight quickly because you lose water. Then, with no extra carbs, the body begins burning more fat for fuel. This can lead to ketosis, which may make losing weight easier because you feel less hungry. Ketosis may cause temporary headaches, irritability, nausea, bad breath and sleeping problems for some people.

Pros and Cons

You can lose weight on a high-protein diet. Choose lean meats and dairy for your proteins. Find a program that includes vegetables, so you don’t miss out on fiber and other important nutrients.

Starting a High-Protein Diet

Be choosy. The best high-protein plans focus on lean proteins and include some carbs. Avoid huge helpings of fatty meats and make sure to include vegetables. Ask your doctor, or a dietitian, to help you pick the right diet.

Choose Lean Beef

Nothing says protein like a nice, juicy steak. And if you choose a lean cut, you will get all of the protein with far less unhealthy fat. In fact, a lean cut of beef like a top round steak has barely more saturated fat than a similar-sized skinless chicken breast.

Tips for Picking Poultry

If you choose white meat when you’re buying chicken or poultry, you’ll get a lot less fat than if you eat dark meat. Also, remove the skin, which has saturated fat.

Don’t Overlook Pork

Pork offers plenty of protein without too much fat, if you know what type to buy. Look for tenderloin, top loin, rib chops, sirloin steak, or shoulder blade steaks. Pork cuts are much leaner than they were decades ago.

Fish Offers Healthy Fats

Fish is loaded with protein and almost always low in fat. Even the fish that have more fat, such as salmon and tuna, are good choices. Those fish generally have omega-3 fatty acids, which are good for your heart. Most people don’t get enough omega-3s.

Eggs for Low-Cost Protein

Eggs are a good source of lean protein. And even though there is cholesterol in the yolk, it is not as likely to raise your cholesterol level as foods that contain saturated fats and trans fats do.

Try Soy

Protein doesn’t come only from animals. Tofu, soy burgers, and other soy-based foods are plant-based sources of protein. Bonus: Eating 25 grams of soy protein daily may help lower cholesterol.

Eat More Beans

One and a quarter cup of beans has about as much protein as 3 ounces of broiled steak. Along with protein, the fiber in beans helps you feel full longer and also helps lower your LDL (“bad”) cholesterol.

Low-Fat Dairy Adds Calcium

Milk, cheese, and yogurt give you protein and calcium for strong bones and a healthy heart. Low-fat, nonfat, or reduced-fat dairy products can help you keep calorie counts down.

Go Whole Grains, Go Fiber

Most high-protein diets limit grains, so make sure the grains you do eat are pulling their weight. Favor whole grains. You’ll get fiber and nutrients. If you’re buying products made with whole grains, check the labels to make sure they’re not high in sugar or fat.

Leave Room for Fruits and Veggies

Most low-carb diets still include some vegetables but often limit fruit. There’s no known harm to cutting out fruit temporarily to keep your carb count down. However, for your long-term health choose a plan that includes fruit after you reach your weight goal.

 

 

Facebook
Twitter
WhatsApp
Pinterest
Reddit
Delicious
LinkedIn
Facebook
Twitter
WhatsApp

Leave a Comment

Your email address will not be published. Required fields are marked *

READ NEXT

6 Foods to Eat When You Have Type 2 Diabetes

This disease develops when your body becomes resistant to insulin or when the pancreas stops producing enough insulin. There are many contributing factors such as genetics, weight, inactivity or environmental

25 Health Tips to Cut Your Cancer Risk

Cancer, also called malignancy, is an abnormal growth of cells. There are more than 100 types of cancer, including breast cancer, skin cancer, lung cancer, colon cancer, prostate cancer, and

Common Foods to Boost Your Immune System

Having a strong immune system means a lot of things. Washing your hands often, not sharing your drink or food and not touching your face are the main precautions to

6 Things Your Dentist NEVER Puts in His Mouth

Taking steps to a healthy smile and teeth could be as easy as avoiding putting certain things in our mouths. Dentists see countless patients each year who broke teeth because

5 Side Effects of Drinking Too Much Lemon Water

We all know that lemon water has a long list of benefits including preventing dehydration, assisting with digestion, and supporting weight loss. But, like most things in life, you can

7 Appendicitis Symptoms You Shouldn’t Miss

Belly-button pain Appendicitis pain often occurs in the lower-right side of the abdomen. The first sign, however, is typically discomfort near the belly button, which then moves to the lower

10 Best Ways to Strengthen Your Bones

Maintaining bone health is essential at all stages of life and even if you have strong bones, you shouldn’t take this for granted. Bone conditions can occur at any age

Heat Stroke Symptoms You Should Recognize

Once the summer heat reaches sweltering temps, taking your workout beyond the gym can pose some risks. About 618 people die from complications related to extreme heat each year in

8 Dangerous Ways Your House Can Make You Sick

Kitchen Sink According to research published in the Journal of Applied Microbiology, the average kitchen sink harbors about 100,000 bacteria per square centimeter, compared to the average toilet’s 100 bacteria

Scroll to Top