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Results of Protein Diets

The diet industry is constantly searching for the next big thing to promote, which is why we have endured hearing the benefits of low-fat and low-carb diets. But the merits of a high-protein diet are next on the list.
Although protein intake was mistakenly associated with kidney failure for some time, a fresh look at diets high in protein have proven them safe for healthy adults, with the potential to promote substantial weight loss. If you have been considering a high-protein diet and are wondering about what to expect, read on.

  1. Weight Loss Benefits

    • A one-year study published in the May 22, 2003, issue of The New England Journal of Medicine reported that weight loss from a high-protein, low-carb diet is actually greater at the three- and six-month marks than those eating a "conventional" diet. Study participants lost an average of 14.7 pounds in three months, as compared to 5.8 pounds for the control group.

    Cholesterol Level Benefits

    • In addition to weight loss benefits, a high-protein, low-carb diet also offers substantial benefits to cholesterol levels when compared to a control group. After a year of following the diet, study participants saw an 18 percent increase in HDL (the "good cholesterol), as opposed to a 3 percent increase for the control group. Additionally, they saw a 28 percent reduction in triglyceride levels, as opposed to a 1 percent increase for the control group.

    Further Benefits

    • But even when not combined with a low-carb approach, a high-protein diet still has a noticeable impact on weight loss and blood lipid levels. A Journal of Nutrition study by Donald Layman, Ph.D, concluded that a high-protein diet in conjunction with moderate carbohydrate intake is effective at burning fat while causing retention of lean mass.

    Satiety Benefits

    • Furthermore, Dr. Layman suggests that high-protein diets are better at helping dieters control their appetites, as higher protein intake is related to feeling fuller and more satisfied after eating. To enjoy these benefits, Layman suggests consuming at least 120 grams of protein per day, which is roughly double the recommended daily allowance (RDA).

    Considerations

    • While research on higher-protein diets appears convincing, the best course of action is usually moderation. For the best weight loss and long-term health results, increase protein intake slowly and find a level that yields good results without over-limiting the intake of healthy fats or carbohydrates.

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