Know how a high protein diet plan can help you lose weight fast

Here is an interesting piece of information on popular protein power diet plan. Know how it works with its benefits, effects and more.

Dr Poonam Sachdev
Exercise & FitnessWritten by: Dr Poonam SachdevPublished at: Jul 26, 2017
Know how a high protein diet plan can help you lose weight fast

The Protein Power diet was started by Michael Eades, MD, and Mary Eades, MD in 1996. Their book, on Protein Power diet is popular for weight loss. The diet advocates a high-protein and a low-carbohydrate diet as it contains about 30 to 60 grams of carbohydrates and lots of lean proteins.

How does the protein power diet work?

Insulin regulates carbohydrate metabolism and is secreted by the body for carbohydrate metabolism. It is well known that high insulin levels are not good. The theory behind the Protein Power diet is that high insulin levels due to carbohydrate in your diet has several unwanted effects like

  • Conversion of fat in your diet into body fat
  • Increase in levels of cholesterol
  • Fluid retention by the kidneys

So limit carbohydrates in your diet. If your diet has low carbohydrate, plenty of proteins and some fat the level of insulin in your body will be lower. Lower insulin levels and fewer carbohydrates cause weight loss.

If you follow Protein Power Diet your diet should include foods rich in protein like poultry, pulses, beef, pork, and eggs. Foods like cereals, bread, pasta, rice, refined sugars, and large portions of fruit should be avoided.

The Protein Power Diet provides about 1,600 calories daily. According to this diet of the total calories daily--- 25 percent should be from protein, 50 percent from fat, and only 25 percent from carbohydrates (as opposed to  60 percent from carbohydrates which is generally recommended). The book provides sample menu.

The protein power diet: Pros and cons

  • According to an expert on some nutrition benefits of high- protein, low-carbohydrate diets include—decrease of cardiovascular risk factors, less hunger and consequently fewer calories. As the diet is rich in protein it helps to preserve lean body mass (muscle mass) while losing fat.
  • Restriction of carbohydrates (grain, fruit, vegetable, and dairy groups) causes inadequate intake of fiber, and other essential nutrients like vitamins, and minerals.
  • High intake of protein increases the stress on the kidneys.
  • Limitation of diary products can cause insufficient intake of vitamin D and calcium. This can increase the risk of osteoporosis.
  • Elimination of healthy carbohydrates and foods such as fruits, sweets, and baked goods could make it difficult for you to stick to the diet for long term.

The protein power diet: Short-term and long-term effects

For short term the diet is good as it is not too extreme---eating lean protein, limited amount of fat, and excluding refined sugars are all good strategies. But in the long term elimination of healthy foods such as whole grains, fruits, and vegetables because they contain carbohydrates is not beneficial. It can lead to several deficiencies and it may be difficult for you also to follow a diet with so many restrictions. Rather than going on diet for losing and maintaining your target weight follow healthy eating and living.

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