High Protein Diets: Are They Safe, Healthy and Nutritious Diet Routines?

Ever since Atkins, Zone, South Beach and Sugar Busters hit the scene, questions have emerged about the safety of high protein diets and quick weight loss programs in general. In addition, experts wonder if the pounds stay off, once lost.

What is Protein Anyway?

According to the National Institutes of Health, protein can be found in every single cell of the body. It's a major component of skin, organs, glands, and muscles. All body fluids, with some exceptions like urine, contain protein as well. Protein in your daily diet regimen helps your body repair cells and manufacture new ones. Protein advances growth and development, especially during childhood, adolescence and pregnancy. Protein is essential to your overall health and well being. But, too much protein can cause the body more harm than good.

Not all diets are high protein diets. Not all diets promote protein-only. In fact, the variation between these popular diet regimens would astound you. For example, South Beach teaches dieters to distinguish between good sources of carbohydrates and fat and those that are not-so-good. South Beach is often recommended by doctors for weight loss. Atkins is also a low-carb diet that's not calorie controlled. Atkins promotes a healthy approach to diet, nutrition and healthy lifestyle. Sugar Busters sounds the alarm on the overabundance of high fructose corn syrup and other sources of sugar in our diets. The Zone Diet claims to be a "metabolic state in which the body works at peak proficiency." Athletes, trainers and bodybuilders often like the Zone Diet for its peak performance focus. These and other diets needs to be carefully studied before determining what's the best diet for you.

Diets that substitute high protein for all other foods aim to help dieters build muscle and lose the fat, but over the long term can be unhealthy for the kidneys and cause other harm. Some of these diets remove the food and substitute high protein shakes, cereals and bars. WonderSlim, BariWise, Protein Rite, CarbThin, IDS, Champion, and countless others make 100 calorie shakes, smoothies and other high protein products to substitute for meals.

What's a "High Protein Diet?"

By "high protein diet," this means eating more protein and fewer carbohydrates. WebMD reports that a typical high protein diet would consist of 30-50% protein compared to 10-15% protein, when balanced with carbohydrates and fat. A diet that's too high in meat can cause high cholesterol or other diseases like gout. A high-protein diet can also harm the kidneys.

What the American Heart Associations Says About High Protein Diets

The American Heart Association doesn't recommend high-protein diets for weight loss. Some restrict healthy foods, vitamins and minerals needed to meet the body's nutritional needs. Other high protein diets encourage adults to avoid high-carb, high fiber plant foods which help lower cholesterol. Limiting dairy and other foods may mean that dieters don't get their important sources of potassium, calcium or magnesium which are essential to overall health and wellness, strong bones and cardiovascular health.

What the Mayo Clinic Says About High Protein Diets

Experts at Mayo Clinic suggest that following a high-protein diet can inhibit intake and absorption of important vitamins, minerals and nutrients. However, they suggest that it's probability safe for most healthy people, so long as the diet's duration doesn't exceed three or four months time. It's also important to make good choices. Get your carbs from whole grains, vegetables and fruit. Get your protein from fish, chicken, lean beef, pork and low-fat dairy products like yogurt and low fat cottage cheese. Mayo health professionals also suggest that if you have a chronic health condition, expecting a child, or have kidney or liver disease, you'll want to consult with your doctor before going on these high-protein diet adventures.

Best Sources of Protein

Not all protein is equally nutritious. For example, while on a high protein diet, seafood, poultry (white meat), eggs, milk, cheese, yogurt, lean beef and pork, and beans are among the protein sources recommended by nutrition experts. Protein shakes, cereal and energy bars are also good options for the high protein dieter today, but real food is better. Medical doctors and health care professionals trained in safe and healthy weight loss can help to customize your diet plan to determine an appropriate role for high protein shakes and supplements.

Medical Advice and the Role of Health Care Professionals

Anyone considering going on a high protein diet is strongly encouraged to consult with a medical doctor or health care professional to determine if a high protein diet is safe and medically appropriate. These diets may be advised in the short term, but most health care professionals advocate for low glycemic, balanced or small portion meals to advance weight loss.

RESOURCES

High Protein Diets
American Heart Association

Expert Answers: Nutrition and healthy eating
Are high-protein diets safe for weight loss?

Protein in the Diet in Medline (2009)
US National Library of Medicine & National Institutes of Health and Science