Effects of high protein diets

Protein

The Benefits and Risks of the High-Protein Diet

Finding a healthy diet, achieving nutritional balancing an attaining an ideal body weight may be lifelong challenges. Myriad competing theories and philosophies drive an almost infinite range of possibilities for comporting one's consumption of calories. Among them, one that has gained increasingly popularity and scientific evaluation is the high protein diet. This nutritional strategy is based on the premise that the body is best served by a diet that is lean, low on sugars and carbohydrates but high on proteins. This is a diet that is especially preferred for individuals seeking to lose fat, to gain muscle mass or to support the greater levels of energy consumption required by regular athletic or physical activity. However, some medical debate remains about how beneficial, healthy or balanced this dietary strategy is. The article here considers some dimensions of this debate.

One of the reasons that the high-protein diet strategy has gained more attention recently is because it has emerged as a potentially healthier and more tolerable alternative to traditional dieting. With traditional dieting, the active denial of one's cravings ultimately leads to hunger pangs and binge eating. To the contrary, the high protein diet feeds the body the nutrients it requires while controlling the intake of calories. The consequence is that the body consumes fewer calories without subjecting the dieter to constant food cravings. According to the text by WebMD (2011), a high protein diet is any in which protein accounts for more than 50% of an individual's daily food intake. WebMD goes on to indicate that some researchers believe "protein causes the brain to receive lower levels of appetite-stimulating hormones. Fewer insulin spikes lead to less fluctuation of sugar levels -- and therefore fewer cravings. It may also be due to eating fewer carbs or the specific protein's effect on hunger hormones and brain chemistry." (WebMD, p. 1)

One of the challenges relating to a high-protein diet is finding good, steady and healthy sources of protein. Typical sources includes meats, fish, beans and an array of foods which may be peddled in the decidedly high-calorie forms packaged in supermarkets and sold in fast-food or diner-style restaurants. The source by Yeager indicates that one of the greatest difficulties in achieving a successful balance with a high-protein diet is finding ways to balance the limitation of calorie intake with the maximization of protein intake. Yeager indicates that a major obstacle to successful adoption of the diet is the fact that "protein isn't as portable as other foods. The best sources -- fish, meat, dairy, beans -- aren't as quick or convenient as most carbs or even fruits and veggies. 'Traditional protein sources aren't usually grab and go. And if they are, they're often fried or unhealthy,' says nutrition expert Angela Ginn, R.D., a spokesperson for the American Dietetic Association." (Yeager, p. 1)

This is why, Yeager says, not only is the high-protein diet hard to maintain, but many women don't even get the daily recommended amount of protein in their current diets. Naturally, dieting and the denial of food cravings only magnifies this protein deficiency. Therefore, it may be instructive to consider some of the best sources of protein that can be easily incorporated into one's everyday diet. Lean turkey or chicken breast, and fish such as tuna, salmon, flounder and tilapia are all readily available and healthy sources of protein. So too are low-fat dairy products such as cottage cheese, yogurt and mozzarella.

Another set or readily available, affordable and portable sources of protein include green beans, lima beans, soy beans, peanuts, almonds and a host of seeds, beans and nuts. Additional sources of protein to be considered but within moderation include eggs, pork, beef and veal.

With respect to these latter sources of protein, a note of caution is certainly required. Specifically, an article by Varetsky (2012) indicates, "some high-protein diets promote foods such as red meat and full-fat dairy products, which may increase your risk of heart disease."

The article by Varetsky offers several additional warnings about the potential risks related to a high-protein diet. Specifically, because the emphasis is placed on seeking out sources of protein and avoided carbohydrates, one might develop a fiber insufficiency, which could result in health problems like constipation or diverticulitis. The higher elimination functions called for by a high-fiber diet may also place an unnecessary strain on an individual's kidneys.