Low-calorie, low-fat, low-carb, slow foods — what's left? How about a high-protein, low-fat, moderate-carb diet — exactly what works, according to research. I was thinking of calling it the Platkin Diet: the "P" stands for protein, and the "L" stands for lean.

One of the key lessons from all the Atkins and South Beach hype is that protein makes you feel full longer than carbs and fat. According to a recent study in the American Journal of Clinical Nutrition, you don't even have to eat low-carb to get results.

According to lead study author Dr. D. Scott Weigle, a professor of medicine at the University of Washington School of Medicine in Seattle, "If you compare different diets, all with the same percentage of carbohydrates, satiety was significantly higher when daily intake was almost one-third protein."

In the study, the participants lost weight on a diet of 30 percent protein, 50 percent carbs and 20 percent fat. One segment of the study group was able to eat whatever they wanted as long as they maintained the 30 percent protein intake. They spontaneously dropped their average daily intake by 450 calories, resulting in an average weight loss of 11 pounds over 12 weeks.

Many studies are now reporting the positive effects of protein on weight loss. In a recent review in the Journal of the American College of Nutrition, Frank Hu, a professor of nutrition and epidemiology at Harvard University's School of Public Health, confirmed protein's weight-loss power.

WHY PROTEIN WORKS

First of all, high-protein foods slow the movement of food through the digestive tract, and slower stomach emptying means you feel full longer and get hungrier later. "The evidence also suggests high-protein meals lead to a reduced subsequent calorie intake," says Hu.

Protein also helps keep blood sugar stable, avoiding the quick rises that can occur when you eat carbohydrates that are rapidly digested (e.g., white bread).

Also, eating foods that are low-fat, low-carb and high in protein will help you avoid other less-healthy, high-calorie foods that do not keep you full.

Lastly, the body uses more calories to digest protein than to burn fat or carbohydrates.

THE DIET

The idea is to eat small to moderate amounts of healthy fats (vegetable oils, nuts and avocado), a moderate amount of "good" carbs (fruits, vegetables and high-fiber whole grains) and a moderate amount of low-fat protein (i.e., fish, egg whites, skinless chicken and turkey breast, beans, soybeans, low-fat dairy products). The breakdown should be 25 to 30 percent protein, 45 to 50 percent carbs and about 20 percent fat.

SAFETY

There are some potential health problems associated with increased protein consumption, such as the depletion of calcium. However, the Institute of Medicine has concluded that there is no clear evidence that high protein intake increases the risk of kidney stones, osteoporosis, cancer or cardiovascular disease. The institute recommends that 10 to 35 percent of calories in an adult's diet come from protein.

Some sources of protein: