I have been requested to do a high protein diet and weight loss. How does it work? Does it work? Would I recommend it?
*First, I’m not a doctor. I don’t claim to be and I don’t claim to be a miracle worker either.
As far as high protein/high fat diets, I am a firm believer that you can lose weight and maintain weight. I think it would be possible to gain weight too, but it would take a lot more work then either of those. I also don’t think high protein/high fat diets are the “easy” way to lose weight. (I don’t think there is any real easy way to lose weight to begin with).
That being said, I think high protein and high fat diets keep you much more full then a carbohydrate diet and therefore when you feel full, you don’t eat as much and lose weight. Sure there are other possible explanations but to me, that is pretty much what it all boils down too.
I think often times, people believe that a diet doesn’t work because they just stop losing weight. People stop being as strict on their diet and therefore stop losing weight then decide a diet doesn’t work. I think you can honestly lose weight on restricting your calories (within reason) and exercising. .
First, high protein diets have gotten a “rap” from fad diets like the Atkins diet/South Beach. People ASSUME if you say I eat more protein, less carbohydrates that you are trying to lose weight or that you feel sluggish. This is far from the truth and that people (such as myself) who eat high protein and fat diets, tend to feel better.
Second, high protein diets have a “high success rate” because your body almost immediately drops all the water it has been storing from having more carbohydrates. Therefore, the weight you “lose” for the first few days (could be 10 pounds!) is water. Either way, I suppose it’s comforting to see a number go down.
The bottom line is that I personally don’t believe there is a miracle diet that the weight will just magically fall off you. High protein and fat diets keep you fuller longer and therefore you tend to eat less. So if that is what you are looking for then yes I do believe high protein diets will work for you. I think it takes commitment with any diet and I know that isn’t what people like to hear but it is the truth. Right now, I wouldn’t say high protein diets are the only way to lose weight, I would more or less say it’s easier to lose weight because you constantly stay full.
Question for you: What do you think of high protein for weight loss?
I believe that high protein and high fat diets are the way to go for certain people with certain lifestyles.
First, if you are a ‘gym rat’ who doesn’t believe in doing cardiovascular exercise anymore than you have to, this type of diet gives you maximum benefits. Carbohydrates do very little for muscle synthesis. However, if you are a cardio bunny or endurance athlete, low carb diets will be counterproductive to your goals.
Protein and fat have a more satiating effect than does carbs, leaving you feeling full longer. This makes it easier to lower your caloric intake (if that is conducive to your weight loss goals). Also, your body must work harder to digest protein and fat, meaning you burn more calories digesting these foods than you would simpler carbs.
I, personally, do not subscribe to a high protein/high fat diet because I don’t believe it does me any favors in my running. I find myself following a high carb/high fat diet with a moderate amount of protein. It’s been found that some East African marathon runners have a diet that has as little as 10-15% protein (much to do with what food is available). This is not to say that I camp out at Cinnabon and eat as much as I like. I make a lot of effort to avoid simple carbohydrates and processed sugars, as well as animal fat and fried foods. For carbohydrates, I gravitate toward whole grains and brown rice. When I need something sweet, I will have some fruit. During a long run, I will sometimes refuel with a sports drink. Ideally, it will be something that includes a mix of carbs and protein. Fats tend to include avocado, nuts, olive oils, fatty fish, and other high quality sources.
Not sure you wanted this long winded response, Hollie, but this is how my understanding of the body and diet looks.
I’m glad you did write back Tyler! I have heard of the majority of endurance athletes such as you and I, flourish with high carbohydrate diets. I have found myself working better with lower carbohydrates but I also have a couple of other health problems personally that this would make sense for.
All the fats you mentioned are some of my favorites as well!
I think you make some great points here Tyler. But I would only ask why not animal fat, if coming from healthy sources, like organic chicken or grass-fed cows, etc. I think the Omega 3 to Omega 6 ratio in our diets probably isn’t ideal… but if you are running well and feel great than do what works for you!
Once again I might have to start picking your brain hardcore about this whole thing!
I think it could work well for weight loss if done correctly and healthfully, with quality protein and fats, rather than just protein bars and stuff. People probably feel sluggish from those diets because they are eating “meal replacement bars” or “protein shakes” rather than protein/fats from real food. If you’re committed to a diet, you can lose weight, but I think it’s much more effective to focus on making changes that you will stick with for a lifetime rather than diet changes that will last a month. It’s also a much more sustainable weight loss if you make small changes and lose the weight slowly, which isn’t what people always want to hear.
Yes, living off protein bars and meal replacements is getting you nowhere in life. You cannot live off of them forever and some people fail to understand that.
Miss your blog!
I definitely feel as though protein and fat are a good way to fuel yourself and keep you full longer. I think that it’s a good way to diet as long as you make sure that you’re eating enough and still getting a well rounded diet.
all good points! I think you’re right in that the two main reasons low-carb diets are popular for weight loss is just that 1. you lose a ton of water right away and 2. you’re more satiated. I know my parents have both had success with the atkins diet, but in order to keep losing weight and then maintain that loss, you can’t just go back to eating the way you used to…it seems like you have to make it a low-carb lifestyle. My dad’s actually done atkins multiple times, because every time he starts eating as many carbs as he used to, he just gains all the weight back. I’m not sure what the science behind that is, but there you go. I still think that the best weight-loss tool is calories in vs. calories out, and do that in whatever way is easiest to stick to.
There are a lot of hormonal components to HPHF diets, and even trickier when you get into like high fat, low carb, low protein, or HF/HP/moderate carb, etc etc. Robb Wolf talks a lot about this.
I think all we can truly say is the only diet that works is the one you stick with