High protein diets

Protein-rich diets first appeared in the 1960s, soon became popular and have remained so ever since. They work on the principle that if you eat lots of protein, you'll lose fat and increase muscle. Here's our take on protein diets. 

 

Protein is composed of amino acids, which are basic nutrients the body needs. They build cells and tissues in the body, which need renewing every day. There are 20 amino acids in total which are termed essential, as the body cannot produce them.

 

Like carbohydrate and fat, protein is a macronutrient (it provides energy). 1 gram of protein contains 4 kcal. Protein is essential for the body and it should make up at least 15% of your daily food intake.

 

Protein is readily available in foods from animal sources such as meat, poultry, rabbit, cured meat, fish, eggs, shellfish, dairy products and cheese, and also in foods from plant sources like whole grains, vegetables, soy, seeds, nuts, roots and mushrooms.

 

How does protein aid weight loss?
- It suppresses your appetite. Protein is filling, so after a high-protein meal you're less likely to snack.
- It builds muscle. If you eat a low calorie, low protein diet your muscle mass will melt away. If you eat a high protein diet, fat melts away. Muscle also takes up less volume than fat (making it easier to squeeze into that size 10 dress!) and also burns calories continuously, unlike fat.
- High protein diets don't tire you out, unlike low calorie diets. They fill you up, keep you energised and keep you in a good mood. You don't end up exhausted after the tiniest bit of exertion and you can quite happily exercise on a high protein diet.
- It boosts your body. High protein diets aren't dangerous for the body, as long as you still get a balanced diet. Quite the opposite: they improve your base metabolism, hormone functions, immunity, bone density and cardio-vascular health.

 

Protein based diets involve getting at least the recommended daily amount of protein (1g per kilo of body weight). They may start with an initial phase which cuts out sugar and carbs, with very little fat. Sugar and carbs are then reintroduced into the diet little by little, as and when needed. High protein diets are based on 'natural' or 'real' protein (you only eat food that’s naturally high in protein and low in calories: yoghurt, eggs, lean meat and fish) or protein preparations in sachets (you replace one or two meals a day with protein soups, bars or shakes). Alongside the protein, these contain lots of vitamins and minerals but are low calorie (with just 200 to 400 kcal per 'meal' sachet). You should supplement these with vegetables and low fat dairy products to get more balance and fill you up.

 

On the plus side, weight loss is often rapid and substantial on a protein diet, even in people who struggle to lose weight. Your body gets the protein it needs, you don't get hungry or overtired, so this kind of diet can be quite pain free and easy to do. 

 

On the downside, eating excessive protein in place of fat and carbs leads to a build-up of waste which can cause bad breath and increase the workload on the liver and kidneys. Monotonous and restrictive, a high-protein diet can cause diet depression, and it can be difficult to keep the weight off, especially if you don't include a stabilisation phase. In the long term, there are many failures.

 

Tips: The protein diet is ideal if you want to lose weight quickly, but it's not as suitable if you want to learn good eating habits. You're always better off eating 'real' protein rather than sachets (use these for a quick fix or to make up for a blow-out). Pre-prepared meals are not very appetising or filling. You can vary your meals with 'real' protein, as well as eat out and/or in company! However, remember the importance of a stabilisation phase that reintroduces carbohydrate and fat back into your diet gradually.