James Dowd and Diane Stafford
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 When rodents are given the choice of a diet high in carbohydrate, protein, or fat, they will choose a high-protein meal.
In 2004, Drs. Thomas Halton and Frank Hu of the Harvard University School of Public Health compared the satiety factor of high-protein diets to high-carbohydrate and low-fat diets, and they concluded that you feel more satisfied if you eat a high-protein diet, which, in turn, will result in your consuming fewer calories. This makes you lose more weight—and sustain the loss—than you would if you ate a high-carb or a low-fat diet. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 These dangers are linked to two issues associated with common high-protein foods: too much saturated fat and too few nutrients. Among the most popular food choices in any high-protein diet are red meat and whole dairy foods like cheese. These foods tend to be high in saturated fat and any diet high in saturated fat will promote development of various health problems. Many studies have suggested that there is a relationship between saturated fat in the diet and colon cancer, coronary heart disease, and also Alzheimer's disease. Saturated fat is also known to increase serum cholesterol levels. |
| So while a dieter on a high-protein diet is increasing his intake of saturated fat which has been linked to a range of health problems, he is also reducing his intake of high-quality whole foods like healthy carbohydrates and fruits and vegetables which are rich in the very nutrients that have been associated with reducing risks to the most common chronic causes of disease and death.
To step back for a moment, there's no question that evidence points to some association between high-protein foods and weight loss. |
Russell L. Blaylock, M.D.
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 If confirmed, this finding could diminish the popularity of the high-protein diets being advocated by some popular authors. We already know that high-protein diets increase the incidence of osteoporosis, heart disease, and kidney disease, and high-protein diets in certain diseases, such as Lou Gehrig's disease (ALS), have been shown to significantly elevate blood levels of several destructive amino acids, including glutamate and aspartate.
Inflammation
Infections, traumatic injuries, burns, and even stress all increase metabolism. |
James Dowd and Diane Stafford
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| Thomas Halton and Frank Hu of the Harvard University School of Public Health compared the satiety factor of high-protein diets to high-carbohydrate and low-fat diets, and they concluded that you feel more satisfied if you eat a high-protein diet, which, in turn, will result in your consuming fewer calories. This makes you lose more weight—and sustain the loss—than you would if you ate a high-carb or a low-fat diet.
The basics to take away from these studies of weight-loss programs are two simple facts:
1. To lose weight, you have to be able to stay on the program.
2. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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 Although glucagon helps regulate blood sugar and mobilize stored fat, it takes a high-protein meal to put it to full use. So when you eat a high-carb meal, you suppress glucagon—meaning you probably won't lose weight, note the authors of SUGAR BUSTERS! But, after a high-protein meal, you get "a significant increase in the glucagon level," they write. "Glucagon promotes the mobilization of previously stored fat."
Summarizing Your Body's Reaction to Quickie Carbs
To review: The more refined carbs and sweets you eat, the more glucose you dump into your system all at once. |
Gabriel Cousens
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 Tea
SNACK
1 pint green vegetable juice (if you need higher protein, add nuts and seeds, or 1-2 tablespoons of high-protein concentrates such as chlorella or spirulina, or a green superfood powder blend. (A variety are available in the marketplace.)
LUNCH
Either salad or soup Entree
Pate, crackers, or nut mylk Tea
SNACK
1 pint green vegetable juice (if you need higher protein, add nuts and seeds, or 1-2 tablespoons of high-protein concentrates such as chlorella or spirulina, or a green superfood powder blend), or Veggie sticks and pate, or Sushi rolls
DINNER
Either salad or soup. |
Jack Challem
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 What else you should know: Protein has gotten a bad rap because of widespread misunderstandings about high-protein, low-carbohydrate diets. It is an essential nutrient, and there are many low-fat sources of animal protein, including chicken, turkey, and fish. (Vegetarians can focus on legumes, eggs, and dairy products for protein.) Extreme high-protein, zero-carb diets were recommended by the late Robert Atkins, M.D., but for only a short period of time, after which carbohydrate intake could be increased. |
James Dowd and Diane Stafford
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| Thomas Halton and Frank Hu of the Harvard University School of Public Health compared the satiety factor of high-protein diets to high-carbohydrate and low-fat diets, and they concluded that you feel more satisfied if you eat a high-protein diet, which, in turn, will result in your consuming fewer calories. This makes you lose more weight—and sustain the loss—than you would if you ate a high-carb or a low-fat diet.
The basics to take away from these studies of weight-loss programs are two simple facts:
1. To lose weight, you have to be able to stay on the program.
2. |
Jack Challem
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 These studies show that people lose weight and improve their blood sugar when they follow either strict high-protein diets or more moderate diets that substitute a little more protein for a little less carb.
One concern about protein is that it contains large amounts of saturated fat; however, a protein-rich diet does not have to equate with eating a lot of saturated fat. By selecting fish and lean cuts of chicken, turkey, and grass-fed or game meats, it's easy to get sufficient protein while consuming very little saturated fat. |
Dr. Steven R. Gundry
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 Again, the secret of high-protein diets is that you can eat more protein than fat or carbohydrate and get "free" calories. That's why I like to say, you get to cheat if you eat protein or meat. Don't believe those nutritionists who claim a calorie is a calorie. When it comes to protein, it's simply not true.
THE SECRET OF QUICK WEIGHT LOSS
Yet another benefit of eating protein during the Teardown phase is that proteins can be broken down into sugar, through a process called gluconeogenesis. |
| You'll start off with a high-protein diet for two reasons. First, animal protein would have contributed a greater percentage of calories to your ancestors' diet during the winter or dry season, when plants were usually dormant. Probably those animals were leaner than today, but let's not get into a debate about whether Stone Age animals were fat or thin; in the Teardown phase, it doesn't matter. |
| What do I mean by that? The high-protein group points to all the anti-nutrients in grains, seeds, and beans, and proclaims how all this stuff will kill you. But as you're starting to discover, when taken in the correct dose, the anti-nutrients in plants activate the hormesis response, which prolongs your life with low doses of poisons that effectively tell your genes to protect you from this threat. So vegetables are good for you because they're "bad" for you.
So, the vegetarians are right? It's not that simple. |
| Advantage Bars, or another high-protein, low-carb bar, are almost always available next to the candy.
Coffee bars: Instead of that latte or cappuccino, order a "double short cappuccino," which is actually an espresso macchiato—an espresso with a dash of foam. You'll also save money; it's cheaper than either a latte or cappuccino and better for you.
KILL SUGAR CRAVINGS: SUPPLEMENT YOUR DIET
In the first two weeks, three micronutrients-selenium, cinnamon, and chromium-can help you resist the urge to eat sweet things, thereby helping diminish insulin resistance. |
| This is why both Atkins and South Beach recommend you return to Phase 1 if you plateau, but it is also why most people get stuck on a high-protein diet for the long run, or more commonly, give up because they miss eating carbs. I have another view of plateaus and a different message to feed your genes.
NO MORE FAT CUSTOMERS!
Here's the real reason your weight loss is slowing down right about now: You've lost fat cells that had been the customers for the food you eat. |
Jonny Bowden, Ph.D., C.N.S.
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 Fish in general is a high-protein, low-calorie food that provides a range of health benefits, but some fish are real superstars. According to Oceans Alive, a division of the Environmental Defense Fund, fish high in omega-3 s that are caught or farmed in an ecologically sound manner and are low in contaminants include wild salmon from Alaska (fresh, frozen, and canned), Atlantic mackerel and herring, sardines, sablefish, anchovies, and farmed oysters.
White-fleshed fish, on the other hand, is lower in fat than any other source of animal protein. |
| What it really is is a highly nutritious, high-protein vegetarian snack food. If they were to replace potato chips during football season, you'd probably see a quantum improvement in the health of the average sports fan. About 3V2 ounces of the edible portion (the actual beans) provides more than 12 g of protein, 4 g of fiber, 145 mg of calcium, 60 mg of magnesium, 111 meg of folate, plus, just for good measure, a tiny bit of vitamins A and C. It's also a potassium heavyweight, providing more than 500 mg per 100 g. Granted, not many people consume that much in a sitting, but still. |
| Quinoa is a highly nutritious food and is considered a high-protein "grain." The protein quality and quantity in quinoa seed is often superior to those of more common cereal grains, and the nutritional quality of this crop has been compared to that of dried whole milk by the Food and Agriculture Organization (FAO) of the United Nations. Quinoa is higher in lysine than wheat (lysine is an amino acid that's scarce in the vegetable kingdom), and the amino acid content of quinoa seed in general is considered well balanced for human and animal nutrition, and similar to that of casein. |
Michael T. Murray and Michael R. Lyon
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 A low-glycemic impact, high-protein breakfast is the most important food of the day. When you skip breakfast, you are telling your body that you are starving today and your metabolic rate will likely be lower for the rest of the day. When you start the day with a hearty breakfast, you are telling your body that there is plenty of food, so it tends to expend more of the calories you eat that day as heat. It is also important to follow breakfast with healthy snacks, lunches, and a relatively light evening meal. |
Jonny Bowden, Ph.D., C.N.S.
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| People have lived and thrived on high-protein high-fat diets, on low-protein high-carb diets, on diets high in raw milk and cream, and even on diets high in animal blood (the Masai). And they've done so without the ravages of degenerative diseases that are epidemic in modern life—heart disease, diabetes, obesity, neurodegenerative diseases, osteoporosis, cancer.
Here's what they haven't done: thrived on food with bar codes. Nor, for that matter, have they thrived on food you could pick up in less than a minute at a drive-through. |
Joan Liebmann-Smith, Ph. D., and Jacqueline Nardi Egan
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 The tinny taste can also signal dry mouth or that you're on an excessively high-protein, low-fat diet. (See Bad Breath, below.)
SUPERSENSITIVE TASTE
The older you are, the more insensitive you are to taste: foods need to be 3 times sweeter, 4 times more sour, 7 times more bitter, and 11 times more salty for you to taste than when you were younger.
SIGNIFICANT FACT
Do you tend to find coffee too bitter, desserts too sweet, Mexican food too hot, and broccoli just too nasty to eat? If so, you may be what doctors call a supertaster. |
Jack Challem
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| At the University of Washington School of Medicine, Seattle, researchers found that high-protein diets resulted in subjects eating 400 fewer calories daily and a loss of eight pounds over twelve weeks. In this study, the subjects ate the same amount of carbs, but they substituted some of their dietary fat for protein.
Protein boosts the metabolic rate. Your metabolic rate governs how well or how poorly your body burns calories. Studies have consistently found that people lose more fat and less muscle on higher-protein diets. |
Neal D. Barnard and Bryanna Clark Grogan
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 A high-protein food blocks the serotonin-producing action, boosting your energy. Any high-protein food will do: veggie sausage, veggie bacon, scrambled tofu, beans, or even a spoonful or two of chickpeas—the kind you'd normally throw on a salad.
HEALTHFUL LUNCH IDEAS
Okay, let's move on to lunch. Here are a few ideas, but you will no doubt have many more. |
Dr. Steven R. Gundry
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| Tempeh Fermented soybeans formed into high-protein blocks, tempeh is available refrigerated or frozen in natural foods stores.
Tortillas The only acceptable ones are low-net-carb, high-fiber brands such as La Tortilla Factory or Santa Fe Tortilla Factory. They are sometimes marketed as South Beach tortillas.
Veggie burgers My favorite is Boca Burgers. You can also use veggie crumbles; LightHouse ground beef style vegemeat is a good choice. Avoid Garden Burgers, which are mostly grain based.
Whey protein powder A by-product of making butter, it comes plain or flavored. |
Gabriel Cousens, M.D.
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 The high-protein approach to nutrition i was initially based on nineteenth-century German research that asserted people need a minimum of 120 grams of protein per day. This high-protein thinking lingers today, even though the requirement is now considered by conventional nutritionists to be 60-90 grams of protein each day. But expert research around the world suggests that the real protein requirement is closer to 25-35 grams, and less if the protein we eat comes from live foods. In separate research programs, Ragnar Berg, the well known Swedish nutritionist, and D. V O. |
Ray D. Strand
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 This is not a high-protein meal program like the Adkin's diet. This is a healthy diet you can continue the rest of your life. If everyone would eat this way, exercise, and take some basic micronutrients, the diabetic epidemic would be nonexistent.
When you eat this way, instead of stimulating the release of insulin, you stimulate the release of the opposite hormone called glucagon. Glucagon utilizes fat, lowers blood pressure, decreases triglycerides and LDL cholesterol, and raises HDL cholesterol. This is eating for hormonal control rather than calorie control. |
Gabriel Cousens, M.D.
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| Chapter 18
High- Versus Low-Protein Diet
Fact and Fear he high- versus low-protein controversy is more an issue of fear and confusion than fact. The high-protein approach to nutrition i was initially based on nineteenth-century German research that asserted people need a minimum of 120 grams of protein per day. This high-protein thinking lingers today, even though the requirement is now considered by conventional nutritionists to be 60-90 grams of protein each day. |
Jack Challem
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| In actuality, interest in high-protein, low-carb foods has not waned. Rather, it continues to evolve into many nutritious variations. Protein is necessary for health and especially for controlling blood sugar, and reducing sugar and other carbs is a sensible way to limit foods that provide only calories and no other nutritional value.
The Problem with Low-Carb Diets
One of the inherent problems with low-carb diets is that the term doesn't say much about what the rest of the diet includes. Besides being low in carbs, the diet could be high in either good or bad fats, protein, or vegetables. |
Tom Bohager
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 Therefore, people who are amylase deficient should reduce their intake of simple carbohydrates (cakes, pies, breads, pastas), and increase their lean protein intake (if vegetarian, eat high-protein plants such as soy, beans, and nuts). þExercise: People who are amylase deficient need to help their bodies process and burn carbohydrates. Low impact aerobics, especially walking, three times a week, is one of the best ways to do this. þEnzymes: A high potency digestive supplement or high amylase blend should be taken with meals. |
Elaine Magee
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 These intakes may not be sufficient for people who eat a high-protein diet with 100 grams of protein or more per day.
\ levels. But put them together, and the benefit becomes even greater.
Some researchers theorize that these three B vitamins may help reduce the risk of cardiovascular disease independent of and in addition to lowering homocysteine concentrations. For example, this nutritional trio may encourage regression of plaque in the carotid artery (the large artery on either side of the neck that supplies blood to the brain). Here's a quick summary of each:
Folic acid. |
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