The Skinny on High Protein Diets

By Duston Morris, Ph.D., ABD, M.S., ACE, USAT

 
By now most everyone has heard of at least one high-protein diet. Most popular diets seem to reappear in slightly different forms every few years and high-protein/low-carb diets are no exception. Many of these “so-called” diets are quite high in fat. There are plenty of books out there that promote or support the idea of such diets. Some of these include Sugar Busters!, The Carbohydrate Addicts Diet, The Zone, Protein Power: The Metabolic Breakthrough, & Dr. Atkin’s New Diet Revolution. I am sure I am probably not even close to listing all of the possible high-protein diets.

The problem with all of these diets is they are based on somewhat false assumptions about metabolism, they lack sufficient carbohydrates needed by the body, and also fall short on some micronutrients (i.e. vitamins & minerals); all the while promoting the idea that eating large amounts of fats and protein is healthy for the human body. Actually, this promotion of large portions of fats and proteins can be potentially harmful. Some readings on these genre of diets goes as far as suggesting that carbohydrates are “poison” to the body and they are not required by the human body.

There is nothing farther from the truth. Carbohydrates are an essential macronutrient (i.e. major energy source) that is needed for proper bodily function. For example, carbs are continuously required by the central nervous system. They also play a role in the prevention of protein degradation and prevent large weight changes related to unhealthy water balance. One of the basic ideas behind low-carb diets is that carbohydrates promote or stimulate the release of insulin (i.e. hormone that helps regulate metabolism of carbs & fats) which can lead to weight gain. Research illustrates that insulin can only lead to weight gain when there is an energy surplus…that is when someone is eating in excess. Insulin by itself cannot cause weight gain if there is not an excess of energy.

In addition to this, there are also certain risks associated with high-protein diets such as ketosis, dehydration, calcuria, kidney stones, high blood urea nitrogen. These diets are also high in fat and saturated fat which has been consistently link to atherosclerosis. High-protein diets also recommend that people remove “forbidden foods” from their diets (e.g. potatoes, rice, carrots, corn, watermelon) because they are high carbohydrate foods. By doing so, this creates an imbalance of important nutrients needed by the body and can eventually lead to nutrient deficiencies. Even numerous organizations such as the American College of Sports Medicine, the American Dietetic Association, & the Cooper Institute for Aerobic Research do not recommend such diets.

Ultimately any “diet” can help with weight loss, but the right question to ask is does the “diet” help shape behavior that can be maintained consistently over time. Any change in eating behavior must provide strategies that will help maintain a healthy weight after the desired weight is lost. In order to do this, permanent changes in lifestyle must be learned and embraced. Long-term adherence to any “diet” is highly unlikely and could pose significant health risk. The truth is that high-protein diets does not promote healthy, balanced eating habits.