What is a high protein diet?
Technically speaking “there is no clear definition of a high protein diet,” suggests Jessica Spendlove, sports dietitian from Health Performance Collective but as the name suggests most of participants nutrient intake is from protein. This regimen has become increasingly popular over the past couple of years with the rise of the Atkins, Paleo and Ketogenic diets in particular.
Atkins
While the Atkins diet doesn’t require any calorie counting or restricting it does require you to monitor your carbohydrate intake closely. In each of the four phases of the diet, a different carbohydrate intake is recommended which is slightly troublesome. The diet encourages protein at every meal on a calorie restricted plan.
Dukan
The Dukan diet is one of the easiest high protein diets to follow, the four-step process includes two phases for weight loss and two for maintenance. Similarly to the Atkins and Keto diet it restricts carbohydrates and increases protein but has better results for sustainable weight loss.
Ketogenic
While falling into the high protein category, the ketogenic diet uses fat for energy sending the body into a state of ‘ketosis’ or a fat burning mode. The regimen encourages limited carbohydrate intake with most macronutrients falling into the fat or protein category.
Does it work for weight loss & has it been scientifically proven?
A recent CSIRO review found support for the recommendation to eat at least 25 grams of protein at each main meal to help control hunger and enhance muscle metabolism.
Jess explains that “the dietary guidelines at present recommend intakes under 1g/kg of body weight for most people, where the athlete populations are closer to 2g/kg of body weight.”
“Protein as a macronutrient is more thermogenic than carbohydrate and fat, meaning for the body to breakdown protein, it requires more energy from the body than the other macronutrients.” The result of such intakes is weight loss over often a short period of time.
ess explains that “protein is the main nutrient when it comes to appetitive control, and is known as the most satiating nutrient (fibre is also really helpful here).” Which is why it is so important to include protein in your meals as it helps keep you full.
What Can You Eat?
Most high protein diets restrict the intake of carbohydrates and encourage protein consumption at every meal.
Popular sources of protein are chicken, beef, fish and eggs.
For vegetarians and vegans, some high-quality sources of protein are beans, legumes and dark leafy greens.
Here’s a list of high-quality proteins:
|
Source |
Protein (g) |
|
1 Egg |
6 |
|
150g Cooked Fish |
36 |
|
150g Beef |
40 |
|
Handful of Nuts |
6 |
|
150g Cheese |
35 |
|
1 cup Cooked Legumes |
16 |
High Protein Diet Sample Meal Plan
Breakfast: 2 egg white omelette with spinach, tomato and onion
Snack: Carrot sticks and hummus or a handful of nuts.
Lunch: Chicken and a salad of mixed greens, chickpeas, tomatoes and an olive oil dressing.
Snack: Protein shake with 1 cup of milk
Dinner: Grilled fish with a roast vegetable salad
High Protein Recipes
Here are a couple of our favourite high protein recipes:
Egg and lentil salad with tamari and watercress
What are the dangers and side effects?
As with any eating regimen, it is important to have a balanced diet. Please consult with a health care professional before making any drastic changes to your lifestyle.
