High protein diets are very popular plans that provide quick and effective weight loss results. A typical diets contains 10-20% protein. For example the Mediterranean diet consists of 15% protein, 55% carbohydrates and 30% fat. A high protein diet must contain at least 25% protein. They are characterized by low carbohydrate, and high protein content.
Examples of high protein diet plans are Dukan, Atkins, Zone, South beach and Paleo diet. They help weight loss, fat burning and metabolism boosting, as well as satiety, through a mechanism that is known as ketosis.
Characteristics of popular high protein diets
How it works?
|Paleo||30%||It is based on paleolithic diet pattern for better metabolic functions|| |
Animal proteins, vegetables, nuts, seeds
|Dukan||35%||Ketosis, fat burning and satiety increment||Lean meat, fish, milk low fat milk products, non starchy vegetables|
|Atkins||35%||Low carbohydrate intake that increases satiety and decreases hunger||Lean meat, seefood, low fat milk products, non starchy vegetables|
|Weston a price||28%||Consumption of non processed foods for better metabolism functions||Offal, lean meat, milk, butter milk, non starchy vegetables, coconut oil|
|Zone||28%||Body fat storage is closely linked to hormones that are regulated through the diet|| |
Lean meat, olive oil, olives, avocado, non starchy vegetables, nuts, seeds
|South beach||33%||High protein triggers less insulin and can help weight loss||Lean meat, fish, low fat milk products, very low glycemic index fruits and vegetables, canola oil, avocado, olive oil|
High protein diets can boost metabolism, especially during a hypocaloric diet. Mild high protein diets (25-28% protein) can reduce blood lipids and can also increase HDL cholesterol.
High protein diets are characterized by low carbohydrate, and high protein content. Typical foods in high protein diets are red meat, poultry, milk products, and eggs. Also small amountsof non starchy vegetables are allowed. Fruits, cereals, ricwe, pasta and sugar are excluded. High protein foods replacement in the diet is often difficult. For that reason high nutritional value functional foods can help adherence to the high protein diet and at the same time can offer health benefits. Those foods must have some characteristics such as:
- Low carbohydrates and fat content
- Gluten free
- Low calorie content
- High fiber content
- Low glycemin index
- Low sodium content
- Suitable for vegeterians, vegans, individuals with gluten and lactose intolerance.
Long term diets with high or very high protein (>3-4 weeks) can cause fatigue, headache, dizziness, constipation, water and nutrients loss from the body. It is important to take a multivitamin supplement such as Evolution Slimming SlenderVit, specially formulated for those that do a hypocarolic diet, as well as a probiotic supplement and dietary fiber in powdered form (oat bran, psylium husk). Superfoods very useful during a high protein diet are chlorella, spirulina, yeast, bee pollen and hemp protein.
Do not follow a high protein diet for a long period. Those diet plans is better to checked by a health provider and a dietician. High protein diets are not suitable for children, pregnant and lactating women, vegans, vegeterians, and for individuals with diabetes, hyperlipidaimia, increased, uric acid, liver and kidney problems.