The High Protein Diets - Are They Right For Me?

It is quite evident from the media hype, that high protein, animal based diets that are high in fat but low in carbohydrates are trending right now. These types of diets have been around for decades, and go through cycles of praise and criticism. That’s because these diets are a double edged sword. On the one hand, they really do work wonders for some people and the benefits of cutting out refined grains are obvious. But they are not without their side effects, and truth be told, they just are not for everyone! Beside the fact that these diets can have quite detrimental side effects in some people, there is also the issue of preference.

At the end of the day it’s about making an informed decision based on your weight loss and health needs as well as your personal preferences.

The Science Behind High Protein Diets

The main weight loss effect from these diets is due to cutting of starches and sugars (lets call them carbs), resulting in an energy deficit due to lack of glucose (our primary source of energy) in the blood. Just reducing the chips, pasta and pizza for example will already help to cut your calorie intake. But lowering the carb intake also forces the body to look for alternative sources of energy. First it will go for the stored glucose in your liver and muscles, resulting in some weight loss and a feeling of being less full or bloated. Once you run out of stored glucose, and if carbohydrate restriction is maintained, your body will start to target stored fat for energy. The body now goes into what is known as ketosis, because the fatty acids it metabolizes for energy are called ketones.

With prolonged carbohydrate restriction it takes the average person around three days to go into ketosis. There is also a significant amount of fluid that is lost as the kidneys work hard to flush out the ketones. You generally feel energized on this diet because fat and ketones now supply you with energy. The higher fat content of the diet, coupled with high protein also helps to suppress the appetite. So, if you continue on like this, the weight loss should continue for some time.

The Basics Of High Protein Eating

A higher protein, higher fat, low carbohydrate diet is based on the principle that its insulin stimulating carbs, and not fat that results in weight gain. This way of eating therefore encourages us to eliminate all grains from the diet. So forget about breads, pastas, rice, potatoes and cereals and definitely say goodbye to sugar, cakes, chocolates and pastries. Depending on the type of diet you subscribe too, most fruits, legumes and certain vegetables are also severely restricted. Milk and yogurt are also sometimes on the forbidden list, as they contain lactose, a carbohydrate.

While good fats like nuts, seeds, avocado, fatty fish and raw oils are suggested, many of these diets also allow for the fat on the meat, chicken skin, cream and butter to be consumed guilt-free. Non-starchy vegetables compliment each meal.

See Also: Eating Too Much Protein: Can It Really Kill You?

The Most Common High Protein Diets

Atkins Diet

The Atkins Diet is a well-known low-carbohydrate diet created by Dr. Robert Atkins. Its primary focus is on reducing carbohydrate intake to induce a state of ketosis, where the body burns fat for fuel instead of carbohydrates. The diet is divided into four phases: the induction phase, where carbs are drastically limited; the balancing phase, where carb intake increases slightly; the pre-maintenance phase, preparing for long-term maintenance; and the maintenance phase, where you maintain a stable weight by managing carb intake. The Atkins Diet gained popularity for its potential to promote rapid weight loss, especially in the initial phase.

Paleo Diet

The Paleo Diet, often referred to as the Caveman Diet, is built on the premise of emulating the dietary habits of our Paleolithic ancestors. It emphasizes whole, unprocessed foods such as lean meats, fish, vegetables, fruits, nuts, and seeds while excluding modern foods like grains, dairy, legumes, and processed items. The idea is to return to a diet more in line with what our ancestors might have eaten, focusing on foods that are minimally processed and nutritionally dense.

Keto Diet (Ketogenic Diet)

The Ketogenic Diet, or Keto Diet, is a high-fat, low-carbohydrate eating plan designed to put the body into a state of ketosis. Ketosis occurs when carbohydrate intake is significantly reduced, and the body primarily relies on fat for energy. This can lead to rapid weight loss and potential therapeutic benefits for certain medical conditions like epilepsy and type 2 diabetes. The diet typically consists of about 70-80% of daily calories from fats, 15-20% from protein, and very few carbohydrates.

Dukan Diet

The Dukan Diet is a structured high-protein, low-carbohydrate diet that promotes weight loss through four distinct phases. The first phase, known as the "attack" phase, involves very low carb intake and focuses mainly on lean protein sources. As you progress through the phases (cruise, consolidation, and stabilization), you gradually reintroduce other foods, but protein remains a central component. The diet aims to facilitate weight loss while helping individuals develop healthier eating habits for the long term.

Zone Diet

The Zone Diet is a balanced dietary approach that aims to control hormonal responses by maintaining a specific macronutrient ratio of 40% carbohydrates, 30% protein, and 30% fat. This ratio, according to the diet's creator, Dr. Barry Sears, is thought to promote overall health and weight management. The focus is on balancing meals to stabilize blood sugar levels and control inflammation. The Zone Diet encourages consuming whole foods and avoiding processed items, emphasizing the quality of macronutrient sources.

Who Would Benefit From High Protein Diet?

People who could follow this type of diet for prolonged periods do need to have a specific body type. Insulin resistant or diabetic people who cannot tolerate carbohydrates well often flourish on this type of plan. There is often an “apple shape” to these types of bodies, with most of the fat around the abdominal area. If you don’t get digestive upsets from the diet and can maintain a relatively good fiber intake from vegetables, then you could possible maintain it for some time.