High-Protein Diet

How Much Protein?

Most Americans get 12%-18% of their daily calories from protein. With a high-protein diet, it can be much more than that. Protein may be half of your day’s calories. Most of this extra protein comes from animal sources like meat, eggs, and cheese. Often, these diets severely restrict foods like cereals, grains, fruits, and vegetables. Do they work? Research says yes.

How Do High-Protein Diets Work?

When you cut out carbohydrates, you lose weight quickly because you lose water. Then, with no extra carbs; the body begins burning its own fat for fuel -- a state called ketosis. This may make dieting easier because you feel less hungry. But ketosis can cause headaches, irritability, nausea, kidney trouble, and heart palpitations.

Are High-Protein Diets Safe?

Medical experts don’t agree. The American Heart Association doesn't recommend high-protein diets. Too many fatty meats and dairy foods can raise your cholesterol and risk of a heart attack. Not eating vegetables and grains robs your body of fiber and critical nutrients. However, high-protein diets can help fight obesity. A more moderate diet, which cuts fat but doesn’t cut too many carbohydrates, may work safely.

Starting a High-Protein Diet

Be choosy. The most nutritious high-protein plans are low in fat and include some carbs. Avoid extreme plans, with huge helpings of fatty meats and not many vegetables and grains. Your doctor may be able to steer you to better plans.

Think White Meat

Chicken and poultry pack plenty of punch in a high-protein diet. If you choose white meat you’ll get a lot less fat than if you eat dark. To slim your meal down even further, remove the skin, which is bursting with saturated fat.

Fish Offers Healthy Fats

Fish is a no-brainer -- it's loaded with protein and almost always low in fat. Even the fish that have more fat, such as salmon or tuna, are good choices. That's because the fat in these fish is generally the heart-healthy kind known as omega-3 fatty acids. Most diets don't contain enough of this good-for-you fat that may lower your risk of cancer, arthritis, and heart disease.

Eggs Are a Cheap Form of Protein

Eggs do have a lot of cholesterol, but one a day is safe for healthy adults. The yolk has all of the cholesterol and less than half the protein, so you might opt for egg whites.  But even if you eat the yolk, remember that only a small amount of the cholesterol in food gets into your bloodstream. Saturated fats and trans fats are more likely to raise your cholesterol levels.