Most low-carbohydrate diets limit your intake of grains, rice, bread, starchy fruits and starchy vegetables and replace them with more sources of protein. Carbohydrates change into sugar during digestion. This process creates a spike in insulin, which means the body burns insulin instead of fat.
Function
Limiting carbohydrates and emphasizing high-protein foods can regulate your insulin levels, which may or may not result in weight loss, but can make you feel more full. MayoClinic.com points out that people may lose weight on protein-based diets due to other factors such as losing water weight, limiting portion sizes or overall reduction of calories.
Features
Depending upon the diet, protein-centered meals may consist of plant-based proteins such as legumes, nuts, seeds, soybeans and some fruits and vegetables. Other low-fat protein sources may include light preparations of seafood, lean cuts of poultry or even lean cuts of beef. Nonfat dairy products such as yogurt, light cheese and skim milk may turn up as meals, beverages and snacks.
Misconceptions
The popularity of low-carbohydrate, high-protein diets has prompted some people to believe that all carbohydrates are bad. However, most low-carbohydrate food plans allow for diverse sources of whole grains including oatmeal, brown rice, whole wheat pasta and unsweetened whole grain bread. Many people who follow low-carb diets consume more carbohydrates than they realize, yet some still manage to lose weight and maintain it, due to factors such as calorie restriction and exercise.
Expert Insight
The Harvard School of Public Health reports that a nutritious protein-dense diet for weight loss should center around minimally processed whole foods. Stick to simple ingredients, prepared by marinating in tomato sauce, sauteing in olive oil, steaming with herbs or combining with salads.
Warning
A high-protein, low-carb diet may restrict your calories too much for you to follow for the long term. Look for a diet that has a transitional phase once you attain your goal weight. If you have any concerns, consult with your doctor or a nutritionist before implementing a new diet.
Member Comments