Diets generally fall into one of two categories: high carbohydrate/low fat or high protein/low carbohydrate. Both methods have their fans and detractors, although high carb/low fat diets are considered the mainstream in weight management. High protein diets are effective for weight loss and subsequent weight management. Several high protein diets available for you to follow, all of which promise easy weight loss, balanced hunger and energy levels, and an enjoyable way of eating.
About Insulin
High protein/low carb diets help to control insulin production. According to "Principles of Anatomy and Physiology" by Sandra Grabowski and Gerald Tortora, consuming carbs causes your pancreas to release insulin, a hormone that transports glucose derived from carbs into your muscle cells for use as fuel or storage for later use. Insulin also suppresses fat burning and promotes fat storage. By reducing your carb intake, you reduce your insulin levels and therefore create an internal environment better suited to fat burning and less suited to fat storage.
Protein and Metabolism
Protein is metabolically expensive for the body to convert to energy and has a so-called high thermal effect. This means that between 20 to 30 percent of calories derived from protein are "lost" in the process of protein digestion. This fact, combined with reduced insulin secretion, means high protein diets should be effective for weight loss, as a high protein meal should raise your metabolism more than a carb-based meal.
High-Protein Diets
Several similar high protein/low carb diets can be used. One of the original diets of this type is the Atkins diet, which has been around in various forms for nearly 40 years, although the Atkins diet is pre-dated by the Drinking Man's Diet, which was published in 1964 by Australian Robert Cameron. Current high protein diets include numerous Paleolithic/caveman-inspired eating plans such as the Warrior diet and Primal Blueprint as well as Protein Power, South Beach, the Metabolic diet and the Ketogenic diet. All of these eating plans promote high protein consumption combined with moderate fat intake while restricting carbs.
Opposition
High protein diets are often criticized as being impractical, having low success rates, and being overly restrictive. One of the main objections to high protein diets is the lack of grains, high levels of fat, and low amounts of dietary fiber and calcium provided by high protein foods. Some high protein diets are so low in carbs, they trigger a condition called ketosis, which describes how the body changes its primary fuel from glucose derived form carbs to ketones, derived from fats and protein. Proponents of high protein diets promote ketosis as being desirable, as the presence of ketones in urine usually indicates that fat is being used for fuel.
Considerations
Some high protein dieters find that eating plans such as Atkins and the Paleo diet causes headaches, lethargy, mood swings and hunger. Advocates of low-carb diets say your body must go through a "metabolic shift" to become more used to using fat and protein for fuel instead of carbs. Some people find that any negative symptoms associated with high protein diets subside after five to seven days, whereas others find that they are better suited to a diet based on more carbs.
References
- "Principles of Anatomy and Physiology (Ninth Edition)"; Sandra Grabowski and Gerald Tortora; 2000
- "The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health and boundless energy"; Mark Sisson; 2009
- Diets in review: High protein diets
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