Can a High-Protein Diet Help You Lose Weight?

However, the Recommended Dietary Allowance (RDA) for protein is 56 grams a day for men and 46 grams a day for women. Most Americans have no problem getting this much, but would struggle to take in enough protein to make up 35% of their calories.

That said, is it possible to eat too much protein?

“There are no dangers associated with higher intakes of protein — unless you have kidney disease,” says Layman.

To get the potential weight loss benefit, Layman advises aiming for around 120 grams of protein a day. “If you want to increase your protein intake, do it slowly over the course of a week,” he recommends.

To be on the safe side, check with your doctor before adding large amounts of protein to your diet.

Controlling Your Appetite

In theory, losing weight is quite simple — just eat less and exercise more — but of course, putting it into practice can be complicated. Finding a diet with the right combination of nutrients, that you enjoy, and works with your lifestyle is a very individual process.

“Some people fare better on a high-carbohydrate, diet whereas others are hungry all the time on the same diet,” Layman says.

And of course, if you’re hungry all the time, eating fewer calories will be challenging.

For better appetite control, Reeves recommends dividing your daily calories into smaller meals or snacks and enjoying as many of them as possible early in the day, with dinner being the last meal.

“People who eat four to five meals or snacks per day are better able to control their appetite and weight, according to the scientific literature,” says Reeves.

And as long as you stay within the recommended limits, Reeves says, you can try adding some protein to your diet.

“If the DRIs give us permission to push up the protein,” she asks, “what is the harm in adding some lean protein or low-fat dairy to your diet — unless you have a condition that would limit protein?”

The Best Protein Sources

Protein is important but so are carbohydrates, fats, and total calories, says Katherine Tallmadge, MA, RD, a spokeswoman for the American Dietetic Association.

“It is all about balance,” says Tallmadge, author of Diet Simple. While she recommends including lean and low-fat sources of protein at every meal, she says it should be part of a calorie-controlled diet that’s also rich in ‘smart carbs’ such as fruits, vegetables, and whole grains, along with healthy fats like nuts, seeds, olives, oils, fish, and avocado.

She also notes that not all protein is created equal. Be sure to look for protein sources that are nutrient-rich and lower in fat and calories, such as lean meats, beans, soy, and low-fat dairy, she says.

Here are some good sources of protein, as listed by the U.S. Department of Agriculture:

Food	Protein grams
1 ounce meat, fish, poultry	7
1 large egg	6
4 ounces milk	4
4 ounces low-fat yogurt	6
4 ounces soy milk	5
3 ounces tofu, firm	13
1 ounce cheese	7
1/2 cup low-fat cottage cheese	14
1/2 cup cooked kidney beans	7
1/2 cup lentils	9
1 ounce nuts	7
2 tablespoons peanut butter	8
1/2 cup vegetables	2
1 slice bread	2
1/2 cup of most grains/pastas	2

What Studies Show

Participants in a study recently published in the American Journal of Clinical Nutrition reported greater satisfaction, less hunger, and weight loss when fat was reduced to 20% of the total calories in their diets, protein was increased to 30%, and carbs accounted for 50%. The study participants ate some 441 fewer calories a day when they followed this high-protein diet and regulated their own calorie intake.

Another study, reported in the Journal of Nutrition, showed that a high-protein diet combined with exercise enhanced weight and fat loss and improved blood fat (lipid) levels.

“Our research suggests that higher-protein diets help people better control their appetites and calorie intake,” says researcher Donald Layman, PhD, a professor at the University of Illinois at Urbana-Champaign.

“Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise … have an excellent potential to reduce blood lipids [and] maintain lean tissue while burning fat for fuel without dieters being sidetracked with constant hunger.”

Researchers don’t understand exactly how protein works to turn down appetite. They surmise that it may be because a high-protein diet causes the brain to receive lower levels of appetite-stimulating hormones.

“We are not exactly sure of the mechanism for satiety, whether it is due to [eating] fewer carbs and/or the specific protein effect on hunger hormones and brain chemistry,” Layman says.

And more research is needed before experts can make sweeping recommendations that people boost the protein in their diets, says American Dietetic Association president Rebecca Reeves, DrPH, RD, an obesity researcher at the Baylor College of Medicine.

“I think it is fascinating and intriguing, yet we need the evidence that higher-protein diets are more effective over the long term,” Reeves says.

How Much Do You Need?

We need protein at all stages of life, for a variety of bodily functions. It’s the major component of all cells, including muscle and bone. It’s needed for growth, development, and immunity to fight off infections and protect the body.

The Institute of Health’s Dietary Reference Intake (DRI) recommendations allow for a wide range of protein intake — anywhere from 10% to 35% of total calories — for normal, healthy adults. For example, on an 1,800 calorie diet, you could safely consume anywhere from 45 grams (that’s 10% of calories) to 218 grams (35%) of protein per day.

8 Ways to Pump Up the Protein

If you’d like to start including more lean protein in your daily diet, Tallmadge offers these eight simple tips:

• Take yogurt with you to the gym and enjoy it as a post-workout booster.
• Make your breakfast oatmeal with milk instead of water.
• Snack on fat-free mozzarella cheese.
• Use a whole cup of milk on your cereal.
• Try smoked salmon or one of the new lean sausages for breakfast.
• Take along a hard-boiled egg for an easy snack.
• Munch on edamame beans at meals and snacks.
• Choose round or tenderloin cuts of meat

A very good diet tip

The instant you label any food or behavior “good” or “bad,” you’re practically guaranteeing you won’t reach your goals, warns Redbook’s Real-Life Healthy Life nutrition expert Lisa Young: A single falter (a clandestine donut or skipped workout) is interpreted by your brain as total failure. And since you’re “off your diet,” you’re free to enjoy another donut (or a dozen) until you’re ready to commit to another slim-down plan.

But as Young reminds us, it’s important to teach ourselves that one slipup doesn’t eradicate all prior success, and a truly healthy lifestyle doesn’t have any extremes-meaning a guilt-free donut here and there is not only better than a dozen, but it’s also better than no donuts at all! Here, how to short-circuit the good/bad mindset for good:

- Legalize all foods you consider forbidden; nothing should be off-limits. Once you’re allowed occasional treats, you won’t feel deprived or believe you’re cheating-which in the end just brings on binges.

- When you do slip up, silence negative thoughts (“I’ve been bad”) by instead focusing on the progress you’ve made that same day (“I’ve had six glasses of water”). This helps you stay grounded in reality, so you’re less likely to devise an excuse that facilitates more unhealthy choices (“I’m a screw-up, and screw-ups deserve to be fat…might as well have another piece of cake”).

- If you make an unhealthy choice, simply make it a trade-off with something healthy later in the day or first thing the next morning. For instance, stretch your walk an extra 20 minutes, or skip the cheese and mayo on your turkey burger.

Creative Ways to Get Portion Size Under Control

After a long and dreary winter, hopeful signs of spring are everywhere. Buds are on the trees, tulips and daffodils are poking their leaves above ground, birds are chirping again, people are gearing up tennis courts and baseball diamonds for the spring season.

At the market, peeps and chicks, the little pink and yellow sugar coated marshmallow blobs along with jelly beans of every color, are another rite of spring. Chocolate bunnies, candy-filled eggs and coconut filled nests hover close by on grocery shelves as favorite treats for Easter baskets.

Beyond signs of spring, the dietitian in me not only sees sugar, sugar, and more sugar in these seasonal favorites, but an opportunity to use these little critters for more than just satisfying a sweet tooth.

Spring is the perfect time to get outside, increase your physical activity, and gear up for the oft-dreaded bathing suit season. Why not use these adorable little fuzzy peeps and other springtime icons to better understand normal portion sizes and improve your diet?

Portion Distortion

Americans live in the land of plenty. Food is available at every conceivable location from gas stations to movie theaters, and portions are equally as plentiful. Take for example, the jumbo-sized movie theater candy bars that suggest sitting down for a few hours warrants hundreds of calories. And we wonder why 60% of adults are overweight!

The bottom line: we eat too much food and the wrong kinds of food. One of the easiest ways to cut back on calories and lose weight is by monitoring portion sizes.

Lose Weight With Peeps

Are you having a hard time figuring out serving sizes? If you use restaurant portions as your guide, you will be out in left field when trying to determine what the new Dietary Guidelines mean when recommending 7-10 servings of fruits and vegetables, 6-8 servings of grains, and 2-3 servings of low-fat dairy.

Use these springtime symbols to help make sure you are enjoying all the nutritious foods for good health and weight control. Each item is equal to 1 serving.

• 2 TSP peanut butter = one peep
• ¼ cup dried fruit = 1 golf ball
• ½ cup cooked rice, pasta or cereal = 1 tennis ball
• 1 ½ ounces natural or 2 oz. processed cheese = 2 small chocolate eggs
• 1 medium piece of fruit = 1 baseball
• 1 cup milk or yogurt = 1 baseball
• ½ cup cooked or raw cut up fruits or vegetables = 2 peeps
• 1 cup leafy vegetables = 2 tennis balls
• 1 small muffin = 2 peeps
• 1 ounce lean meat or fish = 1 egg
• ½ ounce nuts or seeds = 4 jelly beans
• 1 cup ready to eat cereal = 1 baseball
• 1 cup grapes, cherries, or berries = 1 baseball

Another strategy to help you meet the guidelines and eat more healthfully is to use the plate method. Fill up half your plate with fruits and vegetables and split the remaining half between whole grains, low-fat dairy, and lean meats and fish.

Do we really need energy bars?

If the names of today’s energy products have any truth to them, vitality and endurance are readily available in bars, drinks, gels, ices, herbs, and supplements.

PowerBar. Red Bull. Amp. Gatorade. Accelerade. Super Energizer. Energice.

The brand names do sound stimulating, but do they actually deliver? It depends on the product and its consumer, say experts, who note that the variety of merchandise and people make blanket statements difficult.

In the interest of getting the full story, WebMD explored different kinds of energy edibles, their ingredients, and general effects on the body. Some of the goods may not have as much information as others, but this is telling of the nature of the fountain of energy. Perhaps in a few years, after science has had a chance to study the virtue of different products, we will have more answers. Until then, it seems we’re on a parallel mission with Juan Ponce de Leon.

Energy Bars and Gels

All energy bars, goos, and ices are not created equal. Some pack in the carbohydrates, proteins, or fats. Others bring in vitamins and minerals. The flavors are plentiful, too, with cookies and cream, cappuccino, lemon poppy seed, and chocolate raspberry fudge appealing to the taste buds.

John Allred, PhD, food science communicator for the Institute of Food Technologists, simply shakes his head at the mention of energy products. “They are outrageously expensive for what you are getting,” he says. “There’s nothing magical about the ingredients.”

The same nutrients could be found in a banana, yogurt, or a chocolate bar, which are cheaper options, Allred explains.

To be fair, the carbohydrate or protein composition of some energy bars and gels may provide a more sustained charge than products that primarily use sugar or caffeine. The power surge of sugar usually lasts about 30 minutes to one hour, and caffeine lasts no more than two hours. The rush from sugar and coffee is usually followed by an energy low.

Energy bars and gels with carbohydrates will definitely provide a boost, as carbs are the body’s preferred fuel source. It’s ideal if much of the carbohydrate source is fiber, as the roughage takes longer to digest, providing more sustained energy. This can be especially helpful for people involved in endurance events. Protein-rich products can also provide staying power and strength. The nutrient helps build muscle and regulates energy production in the body.

Yet the bars, goos, and ices are no substitute for real food. “Energy bars are manufactured products,” says Cindy Moore, MSRD, director of nutrition therapy at The Cleveland Clinic. “What you’re missing from any kind of manufactured product are the benefits from nature — the chemicals that aren’t vitamins or minerals, but are phytochemicals — which are still beneficial to our health.”

Phytochemicals are natural plant compounds like carotenoids, which give fruits and vegetables color, isoflavones from soy, and polyphenols from teas. They have been linked to many things from killing viruses to reducing cholesterol to improving memory.

“What I would far rather see is for someone to eat a sandwich and a piece of fruit, instead of that PowerBar,” says Moore. “It’s still something you can hold in your hand, but you’re getting the whole grain from the bread, protein from the sandwich contents — whether that’s meat or cheese or fish — and fiber from the whole grain and from the fruit.”

Add a glass of fat-free milk, says Moore, and you will also get calcium, vitamin D, and the minerals that are found in dairy products to strengthen bones.

Other convenient whole food choices include yogurt, string cheese, nuts, ready-to-eat cereal, peanut butter, toast, smoothies, and fruits such as bananas, grapes, apples, and nectarines.

In situations where there are no choices except for junk food or fast food, energy bars may be the more nutritious alternative, but it still doesn’t replace a meal, says Dee Sandquist, MSRD, a spokeswoman for the American Dietetic Association.

Energy products may meet the needs of the physically active. “For people who are training and exercising on a regular basis, [energy bars and gels] can actually be a useful food item to help them meet their higher energy demands,” says Lisa Bunce, MSRD, owner of Back to Basics Nutrition Consultants in Redding, Conn. She says the bars and gels can be portable, palatable, and premeasured options for some athletes. Inactive individuals, on the other hand, will not benefit from high-calorie products.

To determine whether an energy bar, gel, or ice is right for you, consider your body’s needs. Are you physically active? Sedentary? Next, compare the nutrient labels of different products. Pay attention to the amount of calories, protein, carbohydrates, fiber, fats, vitamins, and minerals.

Sports, Fortified, and Energy Drinks

The thirst for energy has opened up an extensive market for various potions. Sports drinks, energy cocktails, and fortified liquids are among the plethora of choices available for the drained and dehydrated.

Sports drinks such as Gatorade and Powerade are often no better than water, say experts, but they may make it easier for some people to get enough fluids in their system. They come in a variety of flavors and colors.

“If a sports drink will get someone to drink a little bit more than they would have if they were just going to drink water, then it’s probably a good choice for them,” says Moore, noting the importance of keeping hydrated. Sports drinks usually contain water, a fluid that is essential for energy production and proper functioning of the body. Hydration needs vary, depending on the individual, activity level, and the environment.

Of the herbs used for energy, ginseng probably has the most research, but the studies are contradictory, says Haggans. Plus, she says there are different types of ginseng, and the investigators don’t always make it clear what kind was used in studies.

Asian ginseng, also known as Panax ginseng, is generally known as a stimulant and has been used by older people seeking more energy, says Andrew Weil, author of 8 Weeks to Optimum Health. The Asian variety also has a reputation as a sexual enhancer for men and has been used to improve athletic performance.

American ginseng, on the other hand, is used more as a tonic and is known to increase immunity over time, says Weil.

The herbs guarana and yerba mate are rich sources of caffeine. They stimulate the central nervous system, much like coffee does. The caffeine “may be helpful for mental alertness, and possibly for weight loss,” says Haggans. But there have not been many studies on the herbs, separate from the effects of caffeine.

Rhodiola rosea has been used in Sweden and Denmark as an anti-fatigue supplement. There is some evidence it improves aspects of mental and physical performance, but other than that, we don’t know a lot about the herb, says Haggans.

Rhodiola is often combined with cordyceps mushroom, another herb that has had little scientific research. Cordyceps mushroom by itself and the combined formula of cordyceps and rhodiola have been tested on athletic performance, and the results have been contradictory.

There are benefits to taking cordyceps mushroom, says Weil. It can reportedly provide energy to older people who have been debilitated by age or illness and to young athletes who need a boost in performance.

If you are considering the use of an herb or a supplement, it’s best to first check with your doctor. Some plant compounds, no matter how natural, can interact with drugs and may have some adverse effects.

Asian ginseng, for example, can raise blood pressure in those that are prone to hypertension, says Weil. Plus, Haggans says a recent study suggests the herb may reduce the effect of Coumadin (a blood thinner) and other drugs.

Another note of caution involves the herb yerba mate. There are observational reports that yerba mate, when used in large amounts or for prolonged periods, may cause cancer in the gastrointestinal tract.

Herbs are presumed to be safe until proven harmful. They are regulated more like foods, as opposed to drugs, says Haggans. The dietary supplement ephedra, used for weight loss or athletic performance, is one example of a plant compound that was pulled from the market following numerous reports of death and injury.

The Bottom Line on Energy Products

Energy bars, drinks, herbs, and supplements may be helpful in some instances, but they are not sure-fire remedies for fatigue. If in need of a boost, experts recommend a well-balanced diet.

“As long as you are eating a variety of foods — in the spirit of the food guide pyramid — you’re going to be able to meet your nutrient needs,” says Moore. “As long as you do that, your body is going to be able to carry out all of its functions in terms of transferring food into fuel with complete accuracy.”

If a healthy diet is not helping with energy needs, examine the amount of sleep, exercise, and stress in your life. These factors, plus diseases and medications, can affect energy levels.

How to control your hunger?

A high-protein diet is the physiological key to controlling appetite.

 

While it’s true that dieters who forsake bread and gorge on bacon tend to drop weight (at least in the short-term), it’s never been clear why. Until now, that is: Extra protein, it turns out, sends “stop eating!” messages to the brain.

Robert Atkins, the late originator of the eponymous and best known low-carbohydrate, high-protein diet, believed that cutting carbohydrates stops sugar from getting stored as fat, while increasing protein works the kidneys harder and thus burns more calories. But all that was ever shown scientifically was that protein feeding suppresses the appetites of both animals and humans, said Gilles Mithieux of the University of Lyon in France, one of the authors of the study.

Previous research from the University of Washington, for example showed that simply increasing the amount of protein in your diet helps you lose weight even if you don’t shun carbohydrates one bit. Protein makes up 15 percent of most Americans’ daily caloric intake, while fat accounts for 35 percent and carbohydrates for 50 percent. In the study, subjects bumped up their protein intake to 30 percent and reduced their fat intake to 20 percent. Within three months, they were 11 pounds lighter on average, even though half of the calories they ate still came from carbohydrates. The group also reported feeling satisfied with less food. In other words, they lost weight because they consumed fewer calories.

To figure out just how protein achieves this special effect, Mithieux and his colleagues fed rats a protein-enriched diet and measured metabolic changes. They found that the regimen sparked production of glucose in the small intestine, and that this increase, sensed in the liver and relayed to the parts of the brain involved in the control of appetite, caused the rats to eat less. Since the human intestine also synthesizes glucose, glucose metabolism may be a new target in the treatment of food intake disorders, the researchers concluded.

Protein’s benefits go way beyond waistline trimming. The brain and its long spidery neurons are essentially made of fat, but they communicate with each other via proteins. The hormones and enzymes that cause chemical changes and control all body processes are also made of proteins. Carbohydrates, while essential as the brain’s main source of fuel, can make you feel tired—and hungry for an energy boost—because they increase the brain’s level of the amino acid tryptophan, which in turns spurs production of the calming neurotransmitter serotonin. Protein, on the other hand, prompts the brain to manufacture norepinephrine and dopamine, chemical messengers that promote alertness and activity.

Not all high protein foods are created equally, though—nutritionists recommend low-fat dairy products, beans, fish and lean cuts of meat, such as skinless chicken and turkey breasts. Even carb-heavy treats, like muffins and cookies, can be made protein-rich when baked with non-fat powdered milk and egg whites.

Nutrient Guide: Eating a Nutrient Rich Diet

Food and beverages contain a wealth of nutrients, including carbohydrates, protein, fat, fluids, fiber, vitamins, minerals, phytochemicals, antioxidants, and more. All nutrients serve vital functions in the body, including growth, development, disease protection, repair, and good nutrition.

Good nutrition is no mystery yet the complex way in which nutrients work together to promote health is highly sophisticated. Eating a variety of foods is the best way to ensure a nutrient-rich diet. Colorful foods are often the ones with the richest sources of nutrients, especially disease-fighting antioxidants. Aim to select foods that are high in nutrients yet low in fat and calories at each meal.

Eat a nutrient-rich diet each day and supplement your eating plan with a once-daily multivitamin and mineral for nutritional insurance. If you have a health condition that requires additional supplementation, consult your doctor. A healthy diet along with a physically active lifestyle is the best formula for wellness, disease prevention, and good health.

Calcium
Fiber
Folate
Iron
Magnesium
Potassium
Selenium