Benefits of High Protein Diets

High protein diets are a popular way to lose weight, as researchers have shown that protein satisfies hunger better than fats or carbohydrates. Individuals looking to lose weight and using a diet of protein combined with exercise, improve fat loss and blood levels. High protein diets can also maintain lean tissue and burn fuel without leaving the dieter hungry. Protein may help the produce a lower amount an appetite stimulating hormone, therefore causing the dieter to eat less often due to lack of hunger.

Since protein is needed to build muscle, create and maintain cells and make stronger bones, it is obviously needed in the body. A diet of protein can help build immunity and fight off diseases, another benefit for increasing the amount of protein in a diet. A well-balanced diet should include 10-25% of your daily intake from the protein group. A high protein diet should include 35-45% of protein, with little fats or carbohydrates at all. Most other food should be from the fresh fruit or vegetable category. Some fruit is packed full of natural sugars, which also won't aid in weight loss, but are better than processed sugars.

While there are no inherent dangers to eating a diet of protein, there are some cautions that people should take when doing so. Check with your doctor to make sure that your kidneys and liver are strong enough to handle the high doses of protein that will be entering your body. Also ask your doctor if you should take any vitamins or minerals while consuming a diet high in protein. It is best to start slowly with building up your protein, and you should do it over the course of time. Starting a high protein diet abruptly can cause stomach upset, constipation and headaches.

Eating four to six small high protein meals a day will assist in boosting your metabolism and making you feel fuller. For a diet of protein, you should include lean and low-fat items versus high fat protein items. Also, olive oils, nuts and avocados are great sources of fat, but still very healthy. Protein also comes in the form of beans, soy and low-fat dairy items.  The best sources of protein are: fish, poultry, milk, eggs, low-fat yogurt, soy milk, tofu, cottage cheese, kidney beans, lentils, peanut butter and nuts.

Eating a combination of these items, along with a plentiful amount of fruit and vegetables, a lot of water, and healthy fats will aid in weight loss.