High-Protein, Low-Carb Diets Explained

For the record, I don’t promote or follow any crash diets, weight loss pills, or meal plans that require you to cut whole food groups out, but I was discussing this with friends yesterday and to remain objective I wanted to present these types of diets from a purely factual and physiological point of view.

High-protein, low-carbohydrate diets, like The Atkins Diet, have been widely promoted as effective weight loss plans. These programs generally recommend that dieters get 30% to 50% of their total calories from protein.

By comparison, the American Heart Association, the National Cholesterol Education Program, and the American Cancer Society all recommend a diet in which a smaller percentage of calories come from protein.

How Do Low-Carb Diets Work:

Normally your body burns carbohydrates for fuel. When you drastically cut carbs, the body goes into a metabolic state called ketosis, and it begins to burn its own fat for fuel.  When your fat stores become a primary energy source, you may lose weight.

High-Protein Diets:

High-protein diets are a close cousin to the low-carb diet. While diets like Atkins focus on an intense restriction of carbohydrates, high-protein diets are centered on lots of protein-packed foods that leave you satisfied and satiated. High-protein diets, which in many cases are low-carb diets in disguise, have their own set of pros and cons – like any other short term diet out there.

The Risks of High-Protein, Low-Carb Diets:

Some experts have raised concern about high-protein, low-carb diets, like causing high cholesterol. Some protein sources, like fatty cuts of meat, whole dairy products, and other high-fat foods can raise cholesterol, increasing your chance of heart disease.

Kidney problems. If you have any kidney problems, eating too much protein puts added strain on your kidneys. This may worsen kidney function.

Osteoporosis and kidney stones. When you're on a high-protein diet, you may urinate more calcium than normal. Some experts think this could make osteoporosis and kidney stones more likely.

Unhealthy metabolic state (ketosis). During ketosis, the body forms substances known as ketones, which can dull appetite and cause nausea and bad breath. Ketosis can be prevented by eating at least 100 grams of carbohydrates a day.

Is a Low-Carb Diet Right for You?

If you're considering a high-protein diet, check with your doctor to see if it's okay for you. He/She can help you come up with a plan that will make sure you're getting enough fruits and vegetables, and that you're getting LEAN protein foods.

Remember, weight loss that lasts is based on changes you can live with for the rest of your life, not any that are found in a temporary diet.