Low-carb and high-protein diets have become a popular form of diet and weight loss. In the last decade, the focus has switched from low-fat diets to the low-carb, high-protein diets. Despite their popularity, some people are confused about what these diets entail. Some people associate low-carb diets with no-carb diets. Carbohydrates are a macro-nutrient that's essential for survival and so should not be eliminated. Understanding what foods to choose and how much to eat for optimum health is key to the success of any diet.
Calorie Breakdown
The calories you consume each day can be broken down into three basic groups: carbohydrates, proteins and fats. When beginning a new diet program, you must know how many calories you consume or wish to consume in a day. A percentage of the total number of calories each day will be your allotment for carbs, proteins and fats. For a low-carb, high-protein diet, your breakdown might look like this: 40 percent carbs, 40 percent protein, 20 percent fat. The Every Diet website notes that any diet in which carbs make up less than 50 percent to 60 percent of your daily caloric intake could be considered low-carb. Any diet in which protein makes up more than 30 percent of your daily caloric intake, or 1 gram of protein per pound of body weight, is a high-protein diet.
Slow Carbs
Carbohydrates that are slowly digested work as appetite suppressants, and should be consumed regularly. They often have fiber, which gives a greater sense of fullness. The slow digesting carbs are slowly absorbed into your bloodstream, which reduces insulin spikes. Slower digesting foods tend to be lower on the glycemic index and include whole grains, vegetables and some fruits. According to the Mayo Clinic website, it is necessary to consume whole grains, vegetables and fruits to help prevent constipation that can occur with a low carb and high-protein diet.
Fast Carbs
Fast digested or high-GI carbs are carbs that quickly enter the bloodstream, are associated with rapid insulin spikes. According the book "New Glucose Revolution Low GI Eating Made Easy," when high-GI carbs are ingested, the brain detects falling blood glucose levels and sends out hunger signals. Fast digesting carbs come in the form of refined starches and sugars and should only be consumed occasionally, if at all.
Protein
High-protein diets are often consumed by weightlifters and bodybuilders, but have become increasingly popular for weight loss for the general public. When consuming a diet high in protein, choose lean protein sources such as chicken breast, fish, low-fat dairy products, egg whites and whey protein. The Every Diet website states that consuming a diet high in protein helps to build muscle mass and requires more energy for digestion, thus burning more calories.
Fats
When consuming a diet low in carbs and high in protein, it is important to include about 20 percent of your daily caloric needs in healthy fats. Healthy fats come from monounsaturated and polyunsaturated fats such as eggs, olive oil, fatty fish, nuts and seeds.
References
- Every Diet: Low Carb Diets
- Mayo Clinic: Low Carb Diet
- "The New Glucose Revolution Low GI Eating Made Easy"; Dr. Jennie Brand-Miller;2005
- Every Diet: High Protein Diets
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