Do High Protein Diets Really Work?

High protein diets for weight loss are not a new idea, however they have recently been increasing in popularity. This type of nutrition plan has been shown to be very effective, and cannot only help people slim down, it can also help to build lean muscle mass.

The high protein diet has been examined in thorough detail through many different scientific studies. The data collected from these studies found that dieters often felt more satisfied on this type of diet, had fewer cravings, less hunger, and a greater amount of total fat loss when they stuck to the program of eating a diet that contained no more than 20 percent of calories as fat, thirty percent of calories in the form of protein, and 50% of calories in the form of carbohydrates. The data also showed that high protein dieters consumed, much fewer total calories each day. The addition of regular exercise further increased weight loss results, as well as improved the blood lipid profiles of the dieters.

While more data is needed to determine exactly how the high protein diet works to control the appetite, it is thought that it is due to the brain receiving lower levels of appetite stimulating hormones. What is known for sure is the outcome of the high protein diet is quite good, and there are several benefits. It is essential to note that not all protein sources are good, and you need to select your food carefully. Select sources of protein that are low in fat, low in calories, and high in other nutrients.

So, how do you know exactly how much protein you should be eating each day? A good basic guideline is eat about 1 gram of protein per pound of body weight, however many dieticians recommend just 1/2 a gram of protein per pound of body weight. Greater amounts allow for better appetite suppression, improved lean muscle, and better weight loss.

When you consume your protein can also make a difference in your fat loss results. Consuming higher amounts of protein early in the morning for breakfast, and later in the evening for dinner, as well as immediately after you complete an intense workout is ideal. Remember, this diet is high protein, not high fat or carbs, so make sure to keep an eye on the other nutrients in your food as well. Eating high protein without limiting your fat and carb intake will simply result in a high calorie diet, which is not what you want if your goal is fat loss.