Articles: Weight Loss

In recent years the low carbohydrate- high protein fad diets have become extremely popular. However, these diets have received much criticism, because of the importance of carbohydrates in the diet. But, what about a diet that allows the proper amount of carbohydrates, but keeps the high protein?


Recent research has been emerging which has hinted to the idea that protein may be able to satisfy hunger better than fats or carbohydrates. Researcher Donald Layman, PhD, University of Illinois at Urbana-Champaign Professor explains, "Our research suggests that higher-protein diets help people better control their appetites and calorie intake." Appetite control has the capability to help ease weight loss and weight management.

The American Dietetic Association president Rebecca Reeves, PhD, RD, explained "I think it is fascinating and intriguing, yet we need the evidence that higher-protein diets are more effective over the long term." Obviously, before any health guidelines are changed, more research will have to be done. However, it will be interesting to see if increasing protein in the diet will actually help the process of weight loss and management.

How Do Our Bodies Use Protein?

Protein is very important to our overall health. Our bodies use protein for the growth and development of muscles and bones. It is one of the major components of all cells. Protein also helps the body's immune system to fight off infections as well as be a protector for the body.

How Much Protein Does the Body Need?

According to the Dietary Reference Intake, of the Institute of Health, there is a wide range of the amount of protein you can have. A healthy adult can consume from 10 percent all the way to 35 percent of their total daily calorie intake as protein. This is obviously a wide range to choose from. The Recommended Dietary Allowance of protein is 46 grams per day for a woman and 56 grams for a man. This is approximately 10 percent of total calories consumed each day. For most people this is no problem, but it could be a challenge to up their protein calorie intake to 35 percent. In order to receive the benefit of appetite control, it is theorized that a person would have to consume around 35 percent of their daily calorie intake as protein.

Foods to Eat on High Protein Low Carb Diet?

Here is a list of healthy sources of protein:

* 1 ounce meat, fish, poultry- 7 grams
* 1 large egg- 6.3 grams
* 1 cup low-fat milk- 8.1 grams
* 1 cup low-fat yogurt- 11.9 grams
* 4 ounces soy milk- 5 grams
* 1/2 cup fresh tofu- 94 grams
* 1 ounce cheese- 7 grams
* 1/2 cup low-fat cottage cheese- 14 grams
* 1/2 cup cooked chickpeas- 7.3 grams
* 1/2 cup cooked kidney beans- 7.6 grams
* 1/2 cup lentils- 8.9 grams
* 1 ounce nuts- 7 grams
* 1/4 cup of tuna- 16 grams
* 2 tablespoons peanut butter- 8 grams
* 1/2 cooked cup of soy beans (edamame)- 11.1 grams
* 1/2 cup vegetables- 2 grams
* 1 slice whole wheat bread- 2.4 grams
* 1 cup rough cut oatmeal- 6 grams
* 1/2 cup brown rice- 2.4 grams


Consult Your Doctor

If you choose to add more protein to your diet, you should consult your doctor. You should also increase your protein slowly over the course of a week. If you have kidney disease, a high protein diet can be dangerous.