Do High Protein Diets Really Work?
Most dieters have heard of low carbohydrate-high protein
diets. Many people have reported good results from following
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
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
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
Soy products Available:
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.