high-protein diets safe for weight loss?

 

For most healthy people, a high-protein diet generally isn't harmful, particularly when followed for a short time. Such diets may help with weight loss by making you feel fuller.
However, the risks of using a high-protein diet with carbohydrate restriction for the long term are still being studied. Several health problems may result if a high-protein diet is followed for an extended time:

• Some high-protein diets restrict carbohydrate intake so much that they can result in nutritional deficiencies or insufficient fiber, which can cause problems such as bad breath, headache and constipation.
• Some high-protein diets include foods such as red meat and full-fat dairy products, which may increase your risk of heart disease.
• A high-protein diet may worsen kidney function in people with kidney disease because your body may have trouble eliminating all the waste products of protein metabolism.

If you want to follow a high-protein diet, choose your protein wisely. Good choices include soy protein, beans, nuts, fish, skinless poultry, lean beef, pork and low-fat dairy products. Avoid processed meats.
The quality of the carbohydrates (carbs) you eat is important too. Cut processed carbs from your diet, and choose carbs that are high in fiber and nutrient-dense, such as whole grains and vegetables and fruit.
It's always a good idea to talk with your doctor before starting a weight-loss diet. And that's especially important in this case if you have kidney disease, diabetes or other chronic health condition.
Finally, keep in mind that weight loss may be temporary, especially if you return to your previous way of eating. The best eating plan is one that you can stick to long-term.

A number of studies have suggested that a diet high in protein is beneficial for health, boosting metabolism, and aiding weight loss. For older women, however, a high-protein diet may be more harmful than helpful; researchers suggest it may raise their risk of heart failure, particularly if the majority of protein comes from meat.

Researchers have linked a high-protein diet to increased risk of heart failure among older women.

Heart failure occurs when the heart is no longer able to pump enough oxygen-rich blood around the body to support other organs.
According to the Centers for Disease Control and Prevention (CDC), around 5.7 million American adults have heart failure, and in 2009, heart failure contributed to around 1 in 9 deaths in the United States.
A diet high in fat, cholesterol, and sodium is known to raise the risk of heart failure, but according to study co-author Dr. Mohamad Firas Barbour, of Brown University Memorial Hospital of Rhode Island, and colleagues, a diet high in protein may be just as harmful.
The researchers recently presented their findings at the American Heart Association's Scientific Sessions 2016, held in New Orleans, LA.
Protein is found in foods such as meat, poultry, dairy products, seafood, beans, peas, and nuts, and it is considered essential for healthy bones, muscles, and skin.
While some studies have suggested a diet high in protein may aid weight loss by suppressing appetite, other research has cited the downfalls of a high-protein diet.
A 2014 study published in the journal Cell Metabolism, for example, suggested a link between a high-protein diet and greater risk of cancer, diabetes, and all-cause mortality.
Such studies claim animal-derived proteins are more to blame for negative health implications than plant-derived proteins, and the new research is no exception.

Heart failure risk higher for women who eat more meat protein

The researchers came to their findings by analyzing data of 103,878 postmenopausal women aged 50-79 years who were part of the Women's Health Initiative (WHI).
As part of the survey, participants were required to complete a food frequency questionnaire that assessed their daily intake of around 125 different food items between 1993-1998. The researchers looked at subjects' total daily protein intake, as well as the total amount of daily protein consumed from meat and vegetables.

Fast facts about heart failure

• Fatigue, shortness of breath, and weight gain with swelling in the stomach, feet, legs, or ankles may be signs of heart failure
• Around 50 percent of people with heart failure die within 5 years of diagnosis
• Heart failure costs the U.S. around $30.7 billion annually.

Learn more about heart failure

The researchers note that self-reported dietary data can be inaccurate, so they also used biomarker data to get a more reliable indication of participants' protein intake. This involved assessing subjects' urinary nitrogen and doubly labeled water levels - a measure of metabolism.
All women were free of heart failure at study baseline, and heart failure development was monitored until 2005.
A total of 1,711 of the women in the study developed heart failure, the team reports.
Compared with women who had low total protein intake, those who had a higher total protein intake were found to be at much greater risk of heart failure. The risk was greater among women who consumed most of their protein from meat.
The results remained after accounting for age, race/ethnicity, education level, high blood pressure, coronary heart disease, anemia, and arterial fibrillation.
The researchers did uncover an association between high intake of vegetable proteins and lower risk of heart failure, but when the team accounted for body mass index (BMI), this result was not statistically significant.
The team warns that the findings should be interpreted with caution and further research is required, but they do suggest a high-protein diet may be linked to heart failure.

"Higher calibrated total dietary protein intake appears to be associated with substantially increased heart failure risk while vegetable protein intake appears to be protective, although additional studies are needed to further explore this potential association."

Dr. Mohamad Firas Barbour

"Heart failure is highly prevalent, especially in postmenopausal women; therefore, a better understanding of nutrition-related factors associated with heart failure is needed," adds Dr. Barbour. 
 

A recent study in the journal Circulation found that high levels of red meat intake increase your risk for coronary heart disease. You can reduce that risk by shifting to alternative protein sources. Eating more fish and nuts was associated with significantly lower risk. One serving per day of nuts was associated with a 30 percent lower risk of heart disease than one serving per day of red meat. One daily serving of fish had a 24 percent lower risk, while poultry and low-fat dairy also were associated with lower risk, at 19 percent and 13 percent, respectively.
But what specific types of these heart-healthy proteins should you eat and how much do you need?

Fish

Fish is one of the top protein picks to help prevent cardiovascular disease. You should eat one 3- to 6-ounce fillet or one 3-ounce can of fish each week. Some of the best types of fish to eat, which will decrease your risk of heart disease, include:
Tuna
In addition to the lean protein you get from tuna that’s wild, fresh, or canned in water, you’ll also receive the benefit of omega-3 fatty acids. Omega-3 fatty acids have been shown to reduce the risk of several cardiovascular problems. Tuna also contains vitamins B-12 and D, niacin, and selenium. Canned or pouched albacore tuna is slightly higher in mercury, so try “chunk light” tuna instead.
Salmon
Whether the salmon you eat is wild, fresh, or canned pink, it’s a smart choice for your heart. Like tuna, salmon contains omega-3s, as well as phosphorous, potassium, selenium, and vitamins B-6, B-12, and D. Wild salmon is higher in nutrients and omega-3 fatty acids, making that the ideal choice over farm raised salmon. For healthy preparation, try broiling salmon for 10 minutes for each inch of thickness.

The Harvard School of Public Health notes that while a 6-ounce broiled porterhouse steak provides 40 grams of complete protein, it also delivers about 38 grams of fat — 14 of them saturated. The same amount of salmon provides 34 grams of protein and only 18 grams of fat — only 4 of which are saturated.

Nuts and Legumes

According to some studies, nuts are one of the healthiest protein choices you can make for your heart. Options include walnuts, almonds, cashews, pecans, and peanuts.
Legumes such as beans, peas, and lentils are another excellent option. They contain no cholesterol and significantly less fat than meat. The Harvard School of Public Health notes that a cup of cooked lentils delivers 18 grams of protein, and less than 1 gram of fat.
In addition to nuts and beans, natural peanut and other nut butters are heart-healthy choices. Eat between 2 to 4 tablespoons of natural, unsweetened nut butter per week.

Poultry

The Mayo Clinic lists poultry, such as chicken or turkey, as a top low-fat protein source. Once serving of poultry is associated with a 19 percent lower risk of cardiovascular disease than one serving of red meat per day.
Take care to choose options that are truly lower fat. For example, choose skinless chicken breasts over fried chicken patties. Trim away any visible fat and remove the skin when you prepare poultry dishes.

Low-Fat Dairy

The Centers for Disease Control and Prevention (CDC) suggest choosing the lower-fat versions of the following high-fat items:

• milk
• cheese
• yogurt
• sour cream

Although eggs are not technically a dairy product, the CDC also recommends using egg whites or pasteurized egg white products, instead of whole eggs with yolks. Some research, however, does show that 70 percent of individuals have little to no change in cholesterol levels with whole egg consumption. This same study also reveals that a potential 30 percent of whole egg eaters are considered “hyper-responders” and may see increases in a specific type of LDL, called pattern A, but which are less heart disease-promoting than pattern B LDL.

How Much Protein?

How do you determine how much of these heart-healthy proteins to eat? About 10 to 30 percent of your daily calories should generally come from protein. The recommended dietary allowance for grams of protein needed each day is as follows:

• women (ages 19 to 70+): 46 grams
• men (ages 19 to 70+): 56 grams

For example, a cup of milk has 8 grams of protein; 6 ounces of salmon has 34 grams of protein; and a cup of dry beans has 16 grams. This is around the amount of protein that an adult male would need for an entire day. Consider your protein needs within the context of an overall healthy eating plan. By doing so, you’ll be putting yourself on track for better heart health.