The High Protein Diet Reviewed Over Time

The high protein diet may be one of the most well-known diets. It is a high-protein, high-fat, low-carbohydrate diet plan. This diet has been around for about 50 years and has made many changes. The diet previously allowed for unrestricted amounts of meat, cheese, and eggs while restricting carbohydrates, including sugar, bread, pasta, milk, fruits, and vegetables. The high protein diet has evolved to a more balance, while still keeping its roots. The diet is based around eating carbohydrates creates a production of insulin, sugar, leading to increased weight gain and appetite. The plan provides a reduced appetite and allows the body to use stored fat for energy oppose to the sugar from carbohydrates. This extra fat burning results in weight loss.

There are a few advantages to this diet. The updates to the high protein diet have created a more nutritionally balanced meal plan than in years past. High protein advocates are now placing an emphasis on the kinds of fat being consumed and allowing "good carbs" instead of severely restricting all carbohydrates. The added food choices provide fiber, vitamins, and minerals that were once lacking in this meal plan. The high amount of protein consumed helps to give you that full feeling. The diet has also been clinically proven to help reduce your appetite in between meals.

For all the advantages, there is certainly a fair share of disadvantages to the diet plan. Until recently, there had not been any third party research on the high protein regimen’s effectiveness. Initial short term research, 2-6 months, has shown that it can be effective at lowering cholesterol, blood pressure, and weight loss. Unfortunately, the weight loss is not sustained after one year. It’s important to note that improvements that were seen were due to weight loss and not the actual diet. The long-term safety of low-carbohydrate, high-protein diets is still unknown. Consumer reports the high protein diet among the worst.

The diet plan contains four phases. First step is to severely restrict carbohydrates. Advocates of this diet claim that you can lose up to 15lbs during this two week phase. During this time you consume no more than 20 grams of carbohydrates per day which is clearly extremely limited, potentially unhealthy, and would be very difficult to follow for the long-term. Any nutrition plan that focuses on fast weight loss is not usually a sustainable one. A widely accepted healthy rate of weight loss is to lose 1 to 2 pounds per week after the first couple of weeks. There have been many changes to the high protein diet plan over the years that have made it safer for users, but its long term effectiveness and sustainability is still yet to found through scientific research.