High protein diets have been very popular in the past and have provided quick weight loss for many people. Some of the most popular weight loss programs that incorporate this type of plan are the Atkins Diet, The Zone Diet, and Sugar Busters. The premise behind these types of diets is to eat large amounts of high protein types of foods while severely limiting or eliminating all carbohydrates in the diet.

This type of eating causes the body to use the produce ketones which reduce the appetite and can induce nausea in some cases. It also forces the body to break down existing stored fats in the body for use in energy production. The body will break down the proteins that are ingested to make sugars needed for energy production as well.

This type of diet has caused much controversy as to whether using a diet high in protein can help people lose weight safely. The critics say that by eliminating carbohydrates, people eliminate a lot of vitamin rich foods and a lot of soluble fiber in their diet which can lead to other health issues in the future. Therefore vitamin supplements and fiber should be considered if using this type of diet for any length of time.

Studies have been done as to the success rate of this type of diet . According to a study reported in the American Journal of Clinical Nutrition “people that had a protein intake to 30% of their daily calories, and a fat intake of less than 20%, and had the remaining dietary intake made up of carbohydrates were not hungry, better satisfied, and lost weight quicker when combined with an exercise regime.

The types of foods that are eaten on this type of diet include meats, eggs, all dairy products including cheeses, yogurt, fish, fowl, nuts, some beans, and some legumes. Some things that should be considered when thinking about starting a high protein diet is that high protein should not immediately include all high fat selections. Proteins that are high in fat should be limited. These include organ meats, cheeses, shellfish, some red meats, and eggs should be limited. As stated above, fats should be limited to less than 20% of the total dietary intake per day.

Below is a sample diet to give you an idea of what you should eat on a high protein diet in any given day. This gives the dieter approximately 100 grams of protein per day.

2 eggs (boiled or scrambled with low fat margarine)      12
1 sausage link                            14
2 pieces sliced toast                         4
½ sliced orange, grapefruit, or 3 slices of tomato         4
½ cup low fat milk                             8

Lunch Grams of Protein
3 ounces chicken salad                             14
(3 ounces chicken and ½ tsp light mayo 4 grape halves )
2 slices whole wheat bread                         8
1 cup sliced vegetables                              2

8 ounces water, coffee, or unsweetened tea

Dinner
4 ounces lean chicken, fish, pork or beef                 28
(cooked, or pan fried with PAM)
1 cup green beans, broccoli, or carrots                     4

Afternoon and or evening snack Choose one of the following for each
2 tsp peanut butter with celery                         4
½ cup cottage cheese with peaches or pineapples            16
1 ounce peanuts or mixed nuts                        8

As you can see on the diet above we have allowed a limited amount of vegetables to allow for vitamin and fiber intake. If you are a die hard high protein type dieter such as on the Atkins plan, please note some vegetables are not allowed on the plan. However, most experts agree that the benefit that these vegetables give far outweigh any carbohydrate issue they may raise.

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