Protein Diet Nutrition

Basics

• Protein, or low-carb, diets rose to popularity in the 1990s with the introduction of the Atkins Diet. The Atkins was the brainchild of Dr. Robert Atkins, a cardiologist who came up with the idea in an effort to lose weight himself. Similar diets such as the South Beach Diet have emerged since then--all formed with the premise that too many carbs are worse for you than too much fat.
  
  

Menu

• Since low-carb diets allow you to select foods only high in protein, someone following this plan might have eggs and bacon for breakfast, but no toast or hash browns. A double cheeseburger with mayonnaise and mustard--but no bun--would be OK for lunch. Steak and bacon would be fine for dinner, as long as the meal is not complemented with a baked potato. Sugars and caffeine are almost entirely forbidden on most protein plans as well.
  
  

Theory

• Because protein diets restrict carbs, the body switches from burning glucose to melting away fat, according to advocates. This is said to lead to headaches, moodiness and a lack of energy during the first two weeks (often referred to as the "induction" phase), as the body adapts to changes and rids itself of unhealthy carbs. However, the side effects are said to be replaced by weight loss and increased vigor in the ensuing stages.
  
  

Pluses

• Protein diets are loaded with foods that are full of flavor--from baked chicken to broiled salmon to cheddar cheese omelets to burgers and bacon. And while these diets do not permit you to eat unlimited amounts of fat, you are encouraged to eat until satisfaction. Also, a recent study published in the New England Journal of Medicine showed that, if followed properly, the Atkins plan will indeed result in weight loss.
  
  

Negatives

• Protein diets minimize the consumption of fruit and other high-fiber foods such as cereals, bread and pasta, which can lead to constipation. Dietitians have also expressed concern about plans that encourage such a high intake of sodium and fat, particularly their effects on the heart, kidney and liver. Also, since protein plans greatly limit carbs, food choices are severely limited, with eggs, beef or poultry becoming the staple of every meal.
  
  

Supplements

• Because of the lack of fiber, anyone following a protein plan should drink anywhere from seven to nine 8 oz. glasses of water per day. Water helps the digestive system, rids your body of toxins and provides numerous vitamins and minerals not found in a protein diet. Fiber and calcium pills are also encouraged, since low-carb plans are lacking in both of these key nutrients.