Following a popular high-protein diet can lead to an overconsumption of fat. Too much fat in the diet not only adds excess calories, it puts you at risk for a number of health problems. The dangers of a high-fat diet are not worth the immediate results in weight loss. There are safer ways to cut back and lose pounds.
Dangers of Saturated Fat
Beware of diets that do not mention avoiding saturated fat. Saturated fat is found in animal proteins, full fat dairy and palm and coconut oils. Some low-carb diets become high saturated fat diets because they permit you to eat all protein with abandon, failing to distinguish between saturated and unsaturated fats. The American Heart Association notes that a diet high in saturated fats over a sustained period increases the chances that you will develop heart disease, stroke or cancer. For this reason, the American Heart Association and the USDA (U.S. Department of Agriculture) recommend that between 20 and 35 percent of your daily calories be comprised of fat and that only 7 percent of these fat calories come from saturated sources.
Healthy Fats
Accept diets that emphasize unsaturated fats. These fats, found in nuts and vegetable oils, contain properties that improve your HDL (good) cholesterol. These fats are still calorie dense, however, so a diet high in consumption of them will likely push you over your daily calorie limit. Always remember to keep your daily percentage of fat calories in check, even if you are consuming heart-healthy fats.
Need for Nutrients
A diet high in fat tends to favor protein over carbohydrates. As a result, you consume fewer vegetables and fruits and you lose the important fiber, antioxidants and other nutrients associated with fruits and vegetables. Some high-fat diets (particularly those that emphasize protein at all costs) recommend you take supplements to make up for the lack of fresh produce. Remember, your body is designed to use nutrients from whole foods efficiently, so be wary of any diet that restricts an entire healthy food group.
Health Effects
A study in the New England Journal of Medicine published in 2009 evaluated multiple types of diets and found that any diet reducing overall calorie intake resulted in statistically significant weight loss. It did not matter if the diet emphasized low carbohydrates, low fat or high protein. The study did not take into account the long-term health effects of following any particular diet. Considering the known risks of consuming too much saturated fat, choose a diet that emphasizes healthy balanced eating over one that relies on one particular macro-nutrient. Then you won't compromise your health while dieting.
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