Physician Michael R. Eades and his wife, Mary Dan Eades, created protein power. The protein power diet is predicated on the notion that eating fewer carbohydrates reduces the amount of insulin released by the body. Carbohydrate consumption activates insulin which regulates fat storage. People who want to lose weight choose a high-protein diet. It makes a person feel fuller, consuming fewer calories overall.
Protein is highly beneficial to one’s health. It’s a nutrient that your body requires every day to function appropriately. Protein power advocates a meat-based, dairy-based, and egg-based diet. However, the claims are not valid. Protein power gets labelled as a fad diet and pseudoscience.
The protein power diet has more protein than a typical Western diet. It also has a relatively low carbohydrate content. However, there is no induction phase to induce ketosis (such as Atkins). Like many other dietary plans, they work for some people. Except for foods containing added sugar, no items get eliminated. Others, such as grains and legumes, are restricted severely. This diet will most certainly help in weight loss in the short term, but its restrictive nature may make it difficult to maintain in the long run. People who follow this diet will typically limit their carbohydrate intake, avoiding highly processed foods, bread and other baked goods, sugar, and white pasta and rice.
Like other low-carbohydrate diets, the protein power diet is based on the concept of managing insulin levels, “the master hormone of human metabolism.” As a result, blood pressure, cholesterol, triglycerides, and fat storage are all regulated. Researchers have found that carbohydrates stimulate the body to create insulin and that excessive amounts prevent fat deposits from being broken down. The authors argue that if you do this for long enough, the fat will melt away and that the traditional “low-fat, high-carbohydrate approach” won’t work since it has the opposite effect.
Foods Included in This Diet
This diet is perfect for people who crave steak, eggs, and cheese. The originators walk you through several steps and measurements to establish your body fat and lean body mass and ask you to analyse your degree of physical activity to determine your daily protein quotient. It’s vital to consume the right foods following a high-protein diet to get the best results. Here are some great protein options that can fit into a range of dietary plans:
- Chicken breasts, leaner cuts of beef
- Breasts of turkey
- Salmon, flounder, and haddock nuts and seeds, including pumpkin seeds, peanuts, and almonds sprouted grain bread.
- Shakes with whey or plant protein
- Quinoa chickpeas soats
- Most vegetables are allowed in this diet—like brussels sprouts and broccoli.
- Dairy products include Greek yoghurt, cow’s milk, or cheese.
People with dietary restrictions should avoid foods that aren’t suitable. For example, a person with lactose intolerance should avoid using milk products to enhance their protein consumption.
You must avoid the following foods as part of a high-protein diet
- Highly processed foods contain refined sugar, such as candy, baked goods, and drinks.
- Foods marketed as “diet” frequently include excessive levels of artificial sweeteners.
The Health Benefits of This Diet
Protein is vital for many of our body’s systems and activities, including hormone regulation, muscle growth, and the health of our skin, hair, nails, and bones. Therefore, a daily protein consumption of 0.8 grams per kilogram of body weight gets suggested for the average person, and exceeding this amount may be termed a high protein diet.
It Makes You Feel Full.
The three macronutrients that have different effects on your body are fats, carbohydrates, and protein. According to studies, protein is by far the most filling. It makes you feel fuller while allowing you to eat less. In addition, it increases satiety, which reduces appetite.
It Increases the Metabolic Rate.
A higher protein intake may result in more calories burned. Studies say that protein digestion enhances metabolism by 20–35 per cent, compared to 5–15 per cent for carbohydrate or fat digestion. In addition, multiple studies have discovered that those who consume high-protein diets burn more calories for several hours afterwards.
Maintains Weight Loss
People who consume a high-protein diet are less likely to overeat, making them more likely to lose weight. In addition, a high-protein diet can help you build lean muscle when combined with exercise. Studies prove that you should increase your protein consumption to lose weight.
It Helps to Mend After an Injury.
Protein can assist your body in healing after an injury. It makes sense because protein is the primary component of your tissues and organs.
Several studies have shown that eating additional protein after an injury can aid recovery.
It Increases Muscle Mass and Strength.
Protein is the main component of muscle tissue. Therefore, consuming enough protein during strength training helps you maintain muscle mass while stimulating muscle growth. Several research findings have demonstrated that a high-protein diet can help you increase muscle mass and strength.
It is Beneficial for the Bones.
Dietary proteins, in conjunction with calcium in the presence of enough vitamin D, are essential nutrients for bone health and aid in preventing osteoporosis.
Several studies have found that a high protein diet improves bone mineral density. Long-term studies, however, show that protein significantly benefits bone health.
The HealthifyMe Note
Protein gets widely recognised as healthy. People must consume enough protein to maintain their health. However, specific goals or health conditions may require higher protein.
Probable Side Effects of a High Protein Diet
A high-protein diet is generally not hazardous to most healthy people, especially when followed for a short period. However, the long-term risks of a high-protein, low-carbohydrate diet are currently being investigated.
Several health issues may occur if a high-protein diet gets followed for an extended period:
Some high-protein diets restrict carbohydrate intake because they induce nutritional deficiencies or lack fibre, leading to issues like foul breath, headaches, and constipation. However, whether you increase your protein intake, eating a balanced diet that includes carbs and healthy fats is critical to meet your body’s nutritional demands and avoid dietary deficiencies. Therefore, such a diet may miss out on various essential nutrients.
It May Lead to Extreme Tiredness.
Carbohydrates are the body’s primary energy source; low consumption can dramatically reduce stamina. On the other hand, this macronutrient can quickly release energy, which is helpful during strenuous exercise. You may be able to avoid more extreme exhaustion by adjusting your diet correctly.
It May Lead to Stress on the Kidneys.
Studies suggest that a high-protein diet may decrease renal function in those with kidney disease. That is because your body may have problems discarding all of the waste products of protein metabolism.
It May be Destructive to Some Chronic Diseases.
If you have diabetes or are pre-diabetic, any low-carb diet, including the protein power diet, requires meticulous glucose monitoring. Those with heart problems should also be mindful of their fat consumption. People with these and other health concerns should always see their doctor before making significant dietary changes.
Other Side Effects
Dehydration, electrolyte disorders, nausea, and headaches are all reported side effects of eating a high protein diet, especially a ketogenic one. However, because this study identified very little evidence, more research is needed to identify such risk variables definitively. You’ll also need to know the carb and protein counts of everything you consume to properly follow this diet (or at least the serving size).
The HealthifyMe Note
A high protein diet for an extended period can have some side effects. For example, it can cause cardiovascular diseases, nutritional deficiencies, dehydration, nausea, headaches, renal dysfunction, and various chronic illnesses.
How to Practice A High Protein Diet
People can add more protein to their current diet or adopt a specific high-protein diet plan. Someone with dietary constraints can use different strategies to increase protein intake. When starting a high-protein diet, the following steps may be helpful.
- Determining their protein requirements, which will vary depending on their body weight.
- Creating weekly meal plans and locating and consuming high-quality proteins, with at least 25–30 grams (g) of protein in each meal.
- Eating well-balanced meals keeps a food log to track the amount and types of food they consume.
Choose your protein carefully if you wish to eat a high-protein diet. Good options are soy protein, beans, nuts, fish, skinless poultry, lean beef, pork, and low-fat dairy products. Avoid consuming processed meats. It’s also important to consider the quality of the carbohydrates (carbs) you eat. Cut processed carbs from your diet and replace them with fibre-rich, nutrient-dense carbs like whole grains, veggies, and fruit.
Before starting a weight-loss program, you should always see your doctor. It is critically important if you have renal disease, diabetes, or other chronic health condition. Finally, remember that weight loss can be fleeting, especially if you revert to your old eating habits. The best eating plan is one you can maintain over time.
Frequently Asked Questions (FAQs)
Q. Does the Protein Power diet work?
A. High-protein diet can aid weight loss. Many studies have found that high-protein diets keep you satiated longer than other diets. In addition, other studies have found that eating fewer carbs as part of a high-protein diet results in increased weight loss.
Q. Can I lose weight on a protein diet?
A. People who eat a protein-rich diet are less likely to overeat, so they are more likely to lose weight. When combined with exercise, a high-protein diet can help you build lean muscle, combined with exercise. Weight loss is aided by lean muscle since it allows you to burn more calories throughout the day.
Q. How much weight can you lose on a protein diet?
A. The high-protein group lost 43 per cent more fat than the high-carb group in a six-month diet study involving 65 overweight and obese women. Furthermore, 35 percent of the high-protein ladies shed at least 22 pounds (10 kg)
Q. What is a protein diet menu?
A. A high-protein diet menu includes foods rich in protein. For example,
- 3 eggs, 1 slice of whole-grain toast, 1 tablespoon of almond butter, and a pear for breakfast.
- A salad of fresh avocado and cottage cheese with an orange for lunch
- 170 g steak, a sweet potato, and grilled zucchini for dinner
Q. What are the side effects of a high protein, low carbohydrate diet?
A. Some high-protein diets restrict carbohydrate intake to the point that they induce nutritional deficiencies or lack fibre, leading to issues like foul breath, headaches, and constipation. Moreover, intestinal discomfort or indigestion may also occur.
Q. What fruits can you eat on a protein diet?
A. Fruits like jackfruit (3g protein), guava (4g protein), avocado (3g protein), apricot (2g protein), cranberries (2g protein), kiwi (2g protein), cherries (1.6g protein), raisins (1g protein), etc., are suitable for a protein diet.
Q. How can I reduce my stomach fat?
A. Some simple science-backed methods for losing belly fat include avoiding sugar and sugar-sweetened beverages. Sugar-sweetened foods are detrimental to your health. Increase your protein consumption. Protein may be an essential macronutrient for weight loss. Reduce your carbohydrate consumption. Consume fibre-rich foods, and regular exercise is required.
Q. Which fruit has the most protein?
A. Guava is one of the highest-protein fruits available. According to USDA data, 1 cup of guava contains 4.2 grams of protein. Therefore, guava is considered one of the most protein-rich fruits worldwide.
Q. Does protein reduce belly fat?
A. Protein can assist you in losing weight and maintaining it. It makes you feel more satiated and decreases the urge to snack. It may aid in the reduction of abdominal fat in particular. According to health experts, people who ate more and better protein had much less belly fat. Furthermore, whey protein also helps people lose fat faster because it supplements more lean muscle throughout the body.
Q. What snack is high in protein?
A. Some protein-rich foods include chicken, turkey, eggs, milk, cottage cheese, yoghurt, etc. Products or foods made from these ingredients are high in protein. For example, high-protein snacks include egg white bites, baked cottage cheese, hard-boiled eggs, and so on.