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Pros and Cons. What Experts Say "A high-protein diet often means cutting carbohydrates. What to Eat Lean proteins, such as lean meat, seafood, beans, soy, low-fat dairy, eggs, nuts, and seeds Low glycemic fruits, such as blueberries, strawberries, and raspberries Vegetables, including leafy greens, peppers, mushrooms, and cruciferous vegetables Whole grains.
What Not to Eat Refined carbohydrates, such as bread, pasta, and white rice Saturated fats and fried foods Added sugar, including candy and sweetened condiments. Pros More satisfying than other weight-loss plans Helps build and maintain muscle Wide variety of healthy food options.
Cons Potential for nutrient deficiencies Processed foods sometimes encouraged Associated with some health risks. The Basics of a Healthy, Balanced Diet. Was this page helpful? Thanks for your feedback! Sign Up. What are your concerns? Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Related Articles. High Protein Diet Side Effects. Lamb Nutrition and Health Facts. What Is the Atkins Diet? Question : I've been on a diet high in proteins and low in carbohydrates for several weeks now, and I've lost weight on it.
What do you think of this type of diet? Answer : High-protein diets can bring a quick drop in weight because eliminating carbohydrates causes a loss of body fluids. And, high-protein diets cause substances called ketones to be released into the bloodstream. The ketones make dieting easier by lowering appetite. I tried one of these diets and it worked. But I didn't feel quite right eating so many high-protein dishes while avoiding carb foods such as my favorite, bread.
I noticed a diminished appetite. However, I also got constipated. I quit and went back to watching calories. High-protein diets typically include large quantities of protein and only a small amount of carbohydrate.
Most people can follow a high-protein diet by eating meat, fish , dairy products, beans and legumes, eggs , and vegetables that are relatively rich in protein, such as asparagus and spinach.
People on this diet will often choose to reduce their carbohydrate intake, which may involve limiting their consumption of highly processed foods, bread and other baked goods, candy, and white pasta and rice. There are some well-known high-protein diet plans, such as the Atkins diet. However, a person can increase their protein intake on their own with or without adjusting their intake of other food groups.
In this article, we explain how to eat a high-protein diet, foods to include and exclude, and the potential adverse effects of adopting this diet. People with necessary dietary restrictions should also continue to exclude unsuitable foods. For example, a person who has lactose intolerance should not use milk products to increase their protein intake. In addition to aiding weight loss, protein provides the body with some essential benefits. The benefits of protein include:.
Protein also provides amino acids. There are 22 amino acids, nine of which are essential to obtain from the diet because the body does not produce them. Protein from animals tends to contain all of the amino acids, so people refer to it as a complete protein. In contrast, many plant proteins only provide some of the amino acids, meaning that people need to combine them with other protein sources to get all of the essential amino acids.
There has been a lot of research on the role of protein in short-term weight loss and muscle gain. However, the long-term effects of a high-protein diet require further study. Some studies suggest that health problems may potentially result from eating a high-protein diet for extended periods. The authors of a review paper focusing on the high-protein diet warned that it could lead to higher acid loads for the kidneys and that people may be at risk of the health conditions that come with eating high amounts of animal fat.
Children and teenagers are at particular risk of malnutrition from eating insufficient carbohydrate.
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