Women who decide to go on a diet may choose a high-protein one. High-protein diets have enjoyed popularity because of the ease in determining what should and should not be eaten. Though there are concerns about eating too much protein, especially if the protein is high in fat, a controlled, healthy high-protein diet can help women lose weight quickly.
Significance
For years, diets high in protein have been popular among women who want to lose weight. They are also popular among women interested in maintaining their current weight as well as women who compete in bodybuilding competitions. Two high-protein diets are well-known–Atkins and South Beach. They provide high-protein, low-carbohydrate meals. In addition to the pre-planned diets, women can choose to design their own high-protein diets to follow. High-protein diets are successful because, instead of adding fat to the body, the food feeds and develops muscles.
Features
To maintain optimum health during a high-protein diet, it is recommended that women eat low-fat foods. In addition, it is recommended they eat a variety of protein-driven foods to include meats, low fat dairy, and legumes or nuts. Skinless, boneless chicken, lean cuts of beef and veal are all healthy choices in the meat category. Any form of white fish is also highly recommended, according to the Women’s Workout Routine website. Though dairy products also contain protein, if they are not low-fat, excess calories can become an issue. High-protein diets that incorporate dairy products, should use low-fat forms of cheese, yogurt and milk.
Considerations
High-protein diets work more effectively when they are combined with exercise. Developing an exercise routine that includes aerobic routines to pump up the heart rate can boost the protein food’s ability to strengthen the body’s muscles. In addition, when high protein is combined with exercise, calories are burned more quickly because of an increased metabolism.
Misconceptions
Many people believe that high protein diets are not safe; however, the Mayo Clinic reports that if the woman is healthy, with good kidney function, the diet can be tolerated easily. If, however, a woman has kidney- or liver-related health issues, the Mayo Clinic does not recommend taking part in a high-protein diet, as it can exacerbate those conditions. The Mayo Clinic also recommends staying on a high-protein diet for short periods of time. If women plan to stick to a high-protein diet for months or longer, it is essential to incorporate vegetables, fruits and whole grain foods as well.
Expert Insight
In 2005, the “American Journal of Clinical Nutrition” reported that a high-protein diet reduced hunger, and people on high-protein diet felt full for longer periods than those who were not on high-protein diets. According to the study, increasing protein by 15 to 30 percent each day is all it takes to improve satiety.
Photo Credit
- pork meat image by Maria Brzostowska from Fotolia.com
