A high-protein diet is often recommended by bodybuilders and nutritionists to build muscle, tone the body and lose fat.

Cutting up on carbs, sugar and fat can help you lose weight but going on a high protein diet will help tame the hunger and boost protein in the body gradually. Proteins are available in many sources. When following this diet, it is recommended to choose those sources that are nutrient rich and lower in saturated fat and calories such as eggs, nuts and seeds, soy, seafood, lean meats, low fat dairy and beans.

“It is good to change your protein foods. You can have salmon or other fish that is rich in omega-3, beans or lentils that give your body fiber as well as protein, walnuts on your salad, or almonds on your oatmeal,” said dietitian Raneem Abdulmajeed. “When adding protein to your daily intake, it is also recommended to eat smart carbs and healthy fats available in whole grains, beans and legumes, low fat milk and yogurt, fruits and vegetables, seeds, nuts, olives, avocado and fish,” she added.

As soon as protein enters the body, it starts winnowing your waistline. “High-protein foods take more work to digest, metabolize, which means you burn more calories processing them,” said Abdulmajeed. “They also take longer to leave the stomach, so you feel full sooner and for a longer amount of time. The cumulative effect has obvious benefits for anyone who is watching her weight,” she added.

According to a study published in Nutrition Metabolism, dieters who increased their protein intake to 30 percent of their diet ate nearly 450 fewer calories a day and lost about 11 pounds over the 12-week study without employing any other dietary measures.

And if, like most successful dieters, the body is burning calories as well as counting them, protein is essential to motivate the body to lose fat, not muscle. “The body uses the amino acids in protein to build lean muscle, which not only makes the body stronger and more toned but also burns calories even when you are not active unlike lazy fat,” said the dietitian. “Ultimately, this keeps the body’s metabolism vibrating along at high speed so the body can burn off the sugar and fat that is consumed some times,” she added.

Abdulmajeed recommends consuming between 0.5 grams and 1.0 grams of protein per kilo of the whole body weight. That’s 70 grams to 140 grams a day for a 70-pound woman. Go for the high end if you’re exercising, and for the low end if you are trying to lose weight. If both apply, go for an amount somewhere in between — around 130 grams.

Always remember to aim to get at least 30 grams of the total amount at breakfast to help the body gain energy to last for the whole day. “The body is running on an empty stomach after fasting all night. It might start drawing on muscle tissue for fuel if you don’t replenish its protein stores first thing in the morning. Plus, studies have found that protein-rich breakfasts can help regulate the appetite all day,” she said.

For all healthy people, following a high-protein diet generally is not harmful, especially when followed for a short period of time. These kinds of diets might be helpful with weight loss by making the body feel fuller. However, the risks of using a high-protein diet without consuming carbohydrates for the long term are still being studied and researched. According to the dietitian, many health problems may occur if a high-protein diet is followed for a long period of time. “It can result in nutritional deficiencies or insufficient fiber, which can cause problems with bad breath, headache and constipation. Diets that include a large intake of red meat and full-fat dairy products may increase the risk of heart disease,” she said. “Finally a high-protein diet may aggravate kidney function in people with kidney disease because their body might have trouble eliminating all the waste products of protein metabolism,” she added.

It is advised that anyone who wants to follow a high-protein diet should choose his or her proteins wisely and avoid processed meats. The quality of the carbs consumed is important too. One must cut on processed carbs from their diet and choose carbs that are high in fiber and nutrition, such as whole grains and vegetables and fruit.

Finally, always remember that weight loss could be temporary, especially if one returns to their previous eating habits. The best eating plan is one that you are able to stick to for a long-term.

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