What Does a High Protein Diet Consist of?

High-protein diets rose to popularity in the 1990s with the advent of the Atkins and South Beach diets. The basic premise of these plans is to eat foods rich in protein, while avoiding carbohydrates and sugar. Questions remain about the long-term effects of protein diets, but they have proven to be an effective way to lose weight, often quickly.

History

Perhaps the most well-known of the high-protein, low-carb diets is the Atkins Diet. It was invented by Dr. Robert Atkins, a cardiologist who came up with the plan in the late 1970s in an effort to lose weight himself. Atkins claimed the restriction of carbs and sugars switches the body from burning glucose to burning stored body fat. His particular plan, like most protein diets, also limits caffeine and recommends plenty of water intake.

Basics

Followers of a high-protein plan are free to choose from foods in the poultry, beef and fish groups, while almost entirely avoiding fruit, starchy vegetables, breads, pasta and cereals. Someone on a protein diet might have a cheddar cheese omelet and slice of bacon for breakfast, but no toast. Lunch might consist of a turkey burger with mustard and mayonnaise, minus the bun, with a side salad topped with mushrooms and onion. Dinner could consist of a serving of steak and side of salmon, but no baked potato.

Benefits

The main reason protein diets have lasted for more than a decade is because they have proven to result in weight loss. Supporters also say that sticking to the plan leads to weight maintenance, even with an increase of carbs during ongoing phases. Others have credited protein diets as the reason they were able to recover from or stave off illnesses. And while protein plans do not permit you to eat unlimited amounts of fat (fried and breaded foods should be avoided), it does allow you to eat frequently from food groups once considered less than healthy.

Warnings

Considering protein diets greatly limit the consumption of fruits, many vegetables and other fiber-rich foods such as bread, followers can experience side effects ranging from constipation to dizziness to acne. Doctors and nutritionists have also expressed concern over the long-term effects of a diet that receives so many calories from fat, particularly when it comes to the heart, liver and kidneys. Anyone following a protein plan is strongly encouraged to drink six to eight 8-ounce glasses of water per day and incorporate a regular exercise program.

Summary

High-protein diets have been both praised as a new way to good health and condemned as harmful to your long-term well-being. It's too early to tell which is accurate, although more and more nutritionists seem to think the truth likely lies somewhere in between.