Read This Before Starting a High Protein Diet

While you can lose weight on a high protein diet, it may come at a price. Medical experts have varying opinions on such diets, and they're not all favorable.

According to The Mayo Clinic's Katherine Zeratsky, R.D., L.D., "For most healthy people, a high protein diet generally doesn’t hurt when followed for a short time. Such diets may help with weight loss by making you feel fuller.

But many health issues may happen if you follow a high protein diet for a long time. And researchers are still studying the long-term risks of high protein diets that limit carbohydrates (carbs). Some high protein diets limit carbs so much that you might not get enough nutrients or fiber. This can cause problems such as bad breath, headache and constipation. If you want to stick to a high protein diet, choose your protein with care, stay away from processed meats, and pick good protein choices."

Weight Loss on a High Protein Diet

1. Know what you need – On average, Americans get roughly 16% of their daily calories from protein, which is higher than the 10% recommended by the experts. If you're looking at one of the many popular high protein diets such as Atkins, you can still end up consuming as much as 15%, which is again higher than recommended by experts.
2. Feeling full – Protein works as an appetite suppressant and makes you feel full. If you have other issues such as a sedentary lifestyle or emotional overeating, you may still need to employ other weight loss tactics.
3. Change up calories – Adding more protein means adding more weight. To counterbalance that, try replacing sweet treats with healthier options.
4. Smarter choices – Get rid of processed meats and choose lean proteins. This could include things like eggs, fish, beans, skinless poultry, and low-fat dairy items. Both vegetarians and meat lovers can find plenty of options.
5. More vegetables – Ideally, you should have 7 servings of fruit and vegetables in your daily diet. Low in calories and high in nutrients, they also have protein.
6. Stay hydrated – Adding more protein to your diet can lead to dehydration, so get in the habit of drinking lots of water.
7. Spread out your intake – Spreading out your protein intake throughout the day makes your body use it more efficiently. Rather than waiting for your main meal, eat an omelet or snack on nuts.
8. Lifestyle changes – If you want to lose weight and keep it off, you’ll need to make lifestyle changes you can stick to. With that in mind, a high protein diet might not be for you unless you can also incorporate those important changes.

Other Considerations

1. Be careful – While most people can handle a little extra protein in their diet, be aware that continually loading up on protein can lead to health issues like kidney problems.
2. Consider life changes – There are times when extra protein can be beneficial. Such as for seniors, who can slow down muscle loss with additional protein.
3. Build muscle – No matter what age you are, protein can help repair muscles after a particularly strenuous workout, particularly those that involve weights. If you are a bit of a gym rat you could increase your daily calories from protein to 20-35%.
4. Eat whole foods – Protein bars may seem like an easy way to add protein to your diet, but many bars are actually crammed with sugar. Take time to read the labels to know exactly what you are eating. A salad or a stir fry is a much better option.
5. Budget wisely – With high protein diets so popular, food manufacturers are trying to cash in by adding all kinds of stuff to grocery store shelves. Skip the high-ticket items and go for affordable sources of protein such as eggs (most of the time) or tofu.
6. Consult your physician – The best person to talk to about your personal protein consumption is your doctor. Talking to a nutritionist may also be helpful.

Proceed With Knowledge and Caution

The most effective way to lose weight and stay healthy is with a balanced diet and regular exercise. Protein rich foods are great at making you feel full and therefore consuming fewer calories. Lean proteins should be consumed with healthy fats and complex carbs. If you choose a high protein diet, do it carefully and with some research and knowledge about its effects on your overall health.

RX Fitness Equipment Is Here to Help

If you're considering embarking on a high protein diet and you'd like to discuss it with a professional, RX Fitness works with hundreds of nutritionists, coaches, and personal trainers. We'd be happy to refer you to one who can help. If you're looking for a great selection of fitness equipment and accessories of all kinds, we carry the top brands to fit every goal and budget and we're here to make your fitness routine more productive. Stop by any of our three store locations or give us a call. And don't forget to check out Tim's best-selling book, Fitness Equipment – A Shopper's Guide, available at Amazon and other online book sellers as well as in our store.