Protein Density Diet

The obesity epidemic continues to rise, consuming young and old without concern for race, religion or social status. Countless millions are poured into research to identify dietary links that will put an end to this devastating disease. Current research has propelled protein density (high protein) diets to the forefront of ongoing studies.

Protein Density Diet

With no permanent solution available for the problem of obesity, doctors try controlling the devastation with medication, surgery, diet or all of the above. However, no method has been proven 100 percent effective. Although research in this area continues, a protein density diet appears to offer some benefit in battling obesity and its companions: heart disease, high blood pressure, high cholesterol and stroke.

The Journal of the American College of Nutrition, Vol. 23, No. 5, 373-385 (2004), offers a review of data obtained from published reports of research evaluating the effect of high protein diets on weight loss and health.

Weight Loss

Among the weight loss benefits derived from the high protein consumption studies reviewed in the JACN report is increased thermogenesis--the number of calories burned during the metabolic process of digestion--when eating a high protein meal versus a lower metabolic increase when consuming a high fat meal or high carbohydrate meal. An additional benefit of a high protein diet is feeling full for longer periods, which reduces the amount of food eaten. Study participants following high protein diets also lost more weight and experienced greater fat loss when compared to those eating a high carbohydrate diet.

Health Benefits

Health benefits derived from a protein density diet include lower triglycerides and LDL (the bad cholesterol), higher HDL (the good cholesterol), lower blood pressure and decreased risk of heart disease. A University of Illinois study reported in the Journal of Nutrition, June 2008, included two groups of participants; one group following a high protein diet and a the second group eating a high carbohydrate diet. The study was conducted to evaluate the effect of both diets on reduced bone density that often accompanies weight loss. The results of the study revealed permanent increases in bone mass by 1.6 percent for the entire body, 2.1 percent in the lumbar spine and 1.4 percent in the hips of participants following the high protein, low fat diet. Bone mass decreased in the group following the high carbohydrate diet.

Food Choices

Participants of the high protein group replaced high carbohydrate foods with dairy products such as low-fat milk, yogurt and cheese, and included five daily servings of vegetables with two to three servings of fruit. According to the Harvard School of Public Health, the best sources of low fat proteins are vegetables, beans, nuts and whole grains because of the nutritional benefits of vitamins, minerals and fiber. They are also excellent sources of healthy fats. The healthiest animal protein sources are fish and poultry with low-fat cuts of beef, pork and lamb eaten in moderate portions of less than 18 ounces per week. Avoid processed meats to reduce the risk of colon cancer.

How Much Protein?

The Institute of Medicine recommends adults consume 0.8 grams of protein for every kilogram of body weight (eight grams per every 20 pounds). Diabetics or people suffering from renal disease should consult a physician before increasing protein intake. Before embarking on a new diet, visit your health care provider to be evaluated for any health problems that may prohibit the proposed changes.