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Protein Diet for Weight Loss in Health & Fitness Sports Nutrition
by Barbara Bryant
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Overview
Numerous clinical studies indicate that popular high-protein diets trigger significant weight loss in obese patients and build muscle mass in athletes. A broad range of studies provided no evidence to support claims that high protein consumption causes cardiac problems, kidney problems, liver disfunction and bone loss in healthy people. In fact, some believe that the current recommended daily allowance of dietary protein should be adjusted upward.
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Weight Loss
Low-carbohydrate weight loss diets have been popular since long before cardiologist Robert C. Atkins repopularized this approach in 1972. The Atkins diet and the similar, more recently introduced South Beach diet, among others, raise the proportion of protein calories consumed per day to as high as 40 percent. They also include mono- and polyunsaturated fats but restrict carbohydrates to stabilize blood sugar, thereby reducing cravings for sweets and unhealthy carbohydrates. In numerous studies, researchers found that while following high-protein diets, people voluntarily ate less and remained satisfied for longer than those who ate high-carbohydrate diets, and lost fat and weight.
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Benefits to Athletes
Other studies have focused on energy expenditure and nutritional needs of athletes. These indicate that even higher amounts of protein help to counteract damage to muscles and, if taken before and after exercise, support muscle recovery.
The American Heart Association, and other organizations, have warned that high fat diets put people at risk of developing cardiac, kidney, liver and bone "abnormalities," but many clinical studies do not appear to substantiate this claim when applied to healthy people.
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Suitability Factors
According to the Mayo Clinic, people who are most likely to successfully follow high protein food regimens such as the Atkins Diet:
*Can adapt to increasing the amount of protein they eat while severely restricting their carbohydrate intake;
*Attribute their inability to lose or keep weight off to the effects of fluctuating blood sugar levels;
* Believe they can follow the diet for a long period of time;
*Gain satisfaction from eating high amounts of protein, in regularly cooked meals and/or as already prepared/packaged products;
*Know, and can seek support and affirmation from others who are following a high-protein diet.
The Mayo Clinic also advises anyone who may be experimenting with highly structured diets (such as Atkins or South Beach) to consult their doctors first, especially if they have kidney problems or diabetes. This is important because high-protein diets raise blood sugar levels and can trigger insulin shortage, which is dangerous for people with these risk factors. Women who are pregnant or nursing shouldn't adopt the initial (most carbohydrate-restrictive weight loss phase) of such a diet, and people with toxic conditions such as gout or who are taking diuretics should avoid high protein diets, which raise the levels of ketones (toxic acids) in the body.
