Do High Protein Diets Really Work?

Most dieters have heard of low carbohydrate-high protein diets. Many people have reported good results from following these programs.

So do they really work and are there any adverse effects from following them?

According to new study published in the American Journal of Clinical Nutrition, these diets seem to work, but not because of a lower carbohydrate intake, but because of the increase in protein.

Protein appears to suppress the appetite and therefore helps reduce the calorie intake. The researchers explained that "calorie for calorie," protein makes people feel fuller than carbohydrates or fat. Have you every had a Chinese meal and felt full but an hour later felt hungry again? This is the effect of a high carbohydrate meal with little protein.

The researchers found that protein triggers the production of a hormone that quells hunger. Therefore if people increase the amount of protein they eat, they should feel satiated longer and less compelled to reach for energy dense carbohydrates.  All great news for those wanting to lose weight.

Which foods contain Protein?

Protein comes from a number of different food sources such as meat, poultry, fish, eggs, dairy products, soy, nuts, seeds, and legumes.

The supporters of high protein diets tend to focus on the amount of protein consumed without regard to the health problems associated with the high consumption of animal protein. Animal based protein is high in saturated fat which can result in people experiencing raised cholesterol levels and liver problems.

The wise choice of protein will overcome this problem. Choosing a food that is high in protein but low in saturated fat is the answer.

Studies suggest eating more soy, fish, nuts, seeds, and legumes, will help people not only lose weight but remain healthy. Soy is one of the best sources of low fat protein and will not only help you lose weight but is also good for cardio-vascular health.

The FDA have reported that recent clinical trials have shown that consumption of soy protein compared to other proteins can lower total and LDL-cholesterol levels.

Food technologies have come a long way and if you are just starting out and today, soy based products are far superior to those on the mart ten and certain twenty years ago.   Many people now prefer soy milk to cow's milk and enjoy the large range of flavoured soy milks readily available on the market.

One glass of soy milk provides 8g of soy protein. In addition, soy milk is rich in isoflavones, a type of phytoestrogens that have structure similar to that of human estrogen. Numerous studies indicated that populations that consume soy products (as in Japan and China) have lower incidences of breast, colon and prostate cancers. More and more researchers now investigate the benefits of soy milk in cancer risk.

Soy products Available:
Calcium-fortified soy milk
Tofu
Soy nuts
Edamame
Tempeh
Miso
 

Other products such as soy patties, soy cheese, soy yogurt and breakfast cereal. You can see that soy is not only a good alternative to animal protein it is very good for your health and is very versatile.

Following these principles of a soy based high protein diet I have been able to lose my excess weight and my blood pressure and cholesterol levels have remained normal. I am not advocating becoming a vegetarian as I still eat low fat meats and fish in moderation.
 

About the author:
Sue Montague has worked with clients in the weight loss industry for almost 20 years. It's through her own struggle to lose weight through exercise and dieting that she found a safe and effective way to lose weight and keep it off. Sue is now the director of her own health and weight loss company and has helped thousands of people worldwide to lose weight and improve their health. http://www.diet4u.com.au