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.

Who Should Stay Away From High Protein Diets?

If you have digestive issues or constipation, then this diet is probably not for you. If you were pear shaped with a relatively flat stomach, you would benefit more from a balanced diet and might not get the results you desire on a high protein diet. Any history or family history of high cholesterol or heart disease might be a reason to deter from such a diet. Any prior history of liver or kidney problems would also be a reason to stay away.

The Downsides Of High Protein Diets

It might seem like a revelation, but diets like this can be very hard to maintain, and the longer-term side effects can be quite off putting to say the least.

Here are some of the side effects associated with long-term carbohydrate restriction:

Bad breath

Ketones produce a pretty bad odor that stays on the breath. Not always attractive.

You get constipated

In order to induce ketosis, even fruits are restricted in the diet. Lowering of the carb content of the diet also means a lower fiber intake and less bulk in the system.

If you are already someone who suffers with slow bowel movements, expect protein fermentation, constipation and gas.

Carbohydrate intolerance

If you restrict carbs for long enough, you eventually become quite intolerant to them when you do start eating them again. It is extremely difficult to never eat a pasta or piece of bread again, but when you do, you could expect rapid weight gain. Carbohydrate re-introduction needs to be done very slowly and carefully after being on total restriction.

Increased heart disease risk

While proponents of high protein diets deny that there is a link between such diets and increased heart disease risk, most of the medical fraternity are still set on the science that reduced intakes of total fat, saturated fat and cholesterol, and increases in unsaturated fats were associated with reductions in serum cholesterol and overall cardiovascular disease risk. 

Hormone and pesticide exposure

Not everyone has the luxury of being able to purchase organic meats. Depending on where you live or where you choose to buy your animal proteins from, there is always some risk associated with eating animals. Exposure of animals to hormones and other growth stimulants as well as the use of pesticide-laden genetically modified animal feeds can create all sorts of health problems.

Environmental damage

The meat industry is responsible for a huge percentage of global carbon emissions and a more plant-based diet can help reduce our carbon footprint significantly.

See Also: Protein Intake Should Vary With Age

Kidney problems

Eating a low carb diet often means that we over-compensate on protein. By-products of protein metabolism are processed by the kidneys and over time the large protein molecules can start to damage the kidneys. The first sign in protein in the urine and then higher levels of urea and creatine. The problem is that kidney damage is silent and virtually symptom free until its too late. 

The low down? Choose a diet that is right for your body type and goals. If you are going to follow a restrictive diet, it is often better to do so intermittently, so as to reduce the associated risks.