High protein diet and health outcomes
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High Protein Diet and Weight Loss Outcomes
Research consistently shows that high-protein diets can help with weight loss and body composition. Multiple studies and meta-analyses have found that higher-protein diets lead to greater reductions in body weight, body mass index (BMI), and waist circumference compared to lower-protein diets, especially in the short to medium term 125810. High-protein diets also help preserve lean body mass during weight loss, which is important for maintaining metabolism 510. In people with type 2 diabetes, high-protein diets have been shown to result in more weight loss than control diets .
High Protein Diet and Metabolic Health
Blood Pressure and Lipid Profiles
High-protein diets are associated with small improvements in blood pressure and triglyceride levels 1245. Some studies report favorable changes in HDL cholesterol and improved HDL:total cholesterol ratios, though these effects may be less consistent when accounting for study quality 15. In type 2 diabetes, high-protein diets can lower LDL cholesterol, total cholesterol, and triglycerides, and improve insulin resistance, but do not significantly affect fasting blood glucose or HbA1c levels 24.
Appetite and Satiety
High-protein diets increase satiety and reduce hunger more effectively than high-carbohydrate diets, which can help with adherence to calorie restriction and weight loss 7810. This effect is partly due to changes in gut hormones that regulate appetite 710.
High Protein Diet and Diabetes or Prediabetes
In people with type 2 diabetes, high-protein diets can lead to modest improvements in weight loss, blood pressure, and some metabolic risk factors, but the effects on glycemic control are inconsistent 24. In prediabetic individuals, high-protein diets have been shown to induce remission of prediabetes and improve insulin sensitivity and cardiovascular risk factors compared to high-carbohydrate diets .
High Protein Diet and Long-Term Health Risks
While short-term studies show benefits, long-term effects of high-protein diets are less clear. Some large cohort studies suggest that high protein intake, especially from animal sources, is associated with increased risk of weight gain and higher all-cause mortality in populations at high cardiovascular risk 35. However, other meta-analyses of prospective cohort studies have found no significant association between high protein intake and cardiovascular death, stroke, or non-fatal cardiovascular events in adults without established cardiovascular disease .
High Protein Diet and Safety
Most studies in healthy adults and resistance-trained individuals report no adverse effects of high-protein diets on kidney function, bone health, or other clinical markers over several months 18910. However, some studies note an increase in adverse gastrointestinal events with high-protein diets . Increases in urinary calcium excretion have been observed, but without negative effects on calcium balance or kidney function in the short term .
Conclusion
High-protein diets can be effective for weight loss, improving body composition, and favorably altering some metabolic risk factors, especially in the short term. They may also help with appetite control and weight maintenance. However, the long-term safety and effects on mortality and chronic disease risk are less certain, with some evidence suggesting potential risks, particularly with high animal protein intake. High-protein diets appear safe for most healthy adults in the short term, but individuals with existing health conditions or at high cardiovascular risk should consult healthcare professionals before making significant dietary changes.
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