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The Best of Both Worlds (The Moderate-Balanced Diet)
This more moderate, balanced way of eating tends not to be studied as a "diet," so there is very little research on this type of diet and weight loss. But what if you took the best part of the high-carb diet and the best part of the high-protein diet—would you have the best of both worlds? In one recent study, a low-fat diet with 25% calories from protein was found to produce a significant reduction in calories and a greater weight and fat loss over a six-month period compared to a low-fat diet with 12% calories from protein (Int J Obes Relat Metab Disord 1999; 23:528-536). That sounds encouraging.
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A diet that emphasizes the higher fiber, nutrient-rich carbohydrate foods (whole grains, beans, fruits, vegetables) and the lower fat protein sources (lean meats, fish, skinless poultry, low-fat dairy, and/or vegetable protein sources such as beans, whole grains, nuts, and seeds) and uses some of the more favorable cooking fats (olive oil, canola oil) is possibly the best of both "diet" worlds.
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So how many grams of protein is considered low, average or high?


PROTEIN INTAKE AT DIFFERENT CALORIE LEVELS
Energy Intake?? ? ?Low Protein????????? ?Average?????High Protein?? ?Very High ? ? ??
(Calories/day)??????(10% of Calories)????(15%) ?? ? ??(20%) ??????????? (30%)
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1200?? ??????????? ?????30 grams ??????????? 45 g??? ??????????? 60 g??? ????????90 g
2000?? ??????????? ?????50 grams ??????????? 75 g??? ??????????? 100 g? ???????150 g
3000?? ??????????? ?????75 grams ??????????? 112 g? ??????????? 150 g? ????????225 g
[Circulation 2001; 104:1869, AHA Science Advisory, Dietary Protein and Weight Reduction>