There are health benefits to a high-protein diet when followed for short periods of time, according to the Mayo Clinic. Choose high-protein foods that are low in fat and saturated fat. Choose proteins from whole grains, nuts, skinless chicken, fish and beans. When following a high-protein diet, incorporate high-fiber foods and take a calcium supplement. Any diet should be coupled with regular exercise. Before starting any type of diet that restricts food categories including carbohydrates, consult with your health care professional.
Lose Fat
Following a high-protein diet for six months is a safe way to lose a substantial amount of fat, according to Harvard University’s Frank Hu, Ph.D. Research by Professor Donald Layman, as published in the “Journal of Nutrition” in 2005, also shows that–when combined with exercise–a high-protein diet causes dieters to lose weight in the form of fat, not muscle.
Increase Satiety
Feeling hungry is one pitfall of dieting that can cause dieters to overeat at meals and eat too much between meals. The satiating aspects of high-protein diets address both of those issues. A high-protein diet can help fill you up faster while you are eating a meal, according to the “Journal of Nutrition.” In turn, this can can reduce overeating at meal time. The hunger pitfall may also tempt dieters to snack between meals. This can also be combated with a high-protein diet, according to Dr. Hu.
Lose Weight Faster
A study by the “Journal of the American Medical Association” (2007) showed that people who follow a a high-protein and low-carbohydrate diet lose weight faster than people following a low-fat diet. The study notes that the results are short-term, not long-term.
Stabilize Blood Sugar Levels
People with type 2 diabetes may be more able to keep blood glucose levels stable, according to a 2003 study published by the “American Journal of Clinical Nutrition.” Anyone with type 2 diabetes should consult their physician before significantly altering their protein intake from 15 to 30 percent, the portions used in the study.
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