Most high-protein diets also encourage low-carbohydrate intake. Carbohydrates, also referred to as carbs, are limited on the diets. Carbs you must avoid or severely limit include bread, pasta, rice and other grains in addition to fruit and vegetables. According to MayoClinic.com, high-protein diet plans often are high in fat and focus primarily on meat, eggs, poultry and fish.
Basics
The premise of a low-carb, high-protein diet is that since carbohydrates increase insulin levels, stored sugar in the form of fat will be used for energy. According to MayoClinic.com, carbohydrates are the body's primary source of energy and are converted to sugar in the digestive process. A diet plan low in carbs theoretically pushes the body to use stored sugar for energy instead.
Efficacy
As of 2010, research has yet to prove that weight loss is tied to insulin levels, according to MayoClinic.com. Serious side effects from a high-protein, low-carb diet also can occur. Diet plans that typically are low in fiber can cause constipation and gastrointestinal difficulties. Ketosis can occur, which is a result of insufficient fat breakdown, and results in weakness, dizziness, dehydration and nausea. The high fat content of increased protein sources can lead to heart disease and cancer.
Benefits
A high-protein, low-carb diet usually results in weight loss in the initial stages of the diet, according to MayoClinic.com. Since protein and fat take longer to digest, you'll feel full longer, which can lead to consuming fewer calories. Additionally, low-carb diets result in increased water weight loss. According to the University of Maryland Medical Center, the diet plans typically result in more weight loss than other popular diets in the beginning, but cannot be sustained in the long run.
Features
Most low-carb, high-protein diets provide dieters with a three-stage diet plan that starts out with drastic changes, according to the Physicians' Committee for Responsible Medicine. Following an induction period that may reduce carbohydrate consumption to 3 percent of the day's total calories, carbs may be increased to closer to 10 percent. The beginning of the plan starts with protein consumption close to 33 percent of the day's calories, while fat calories should take up about 64 percent. After the body becomes more accustomed to the changes, protein may be reduced to 32 percent and fat intake levels off at about 58 percent.
Healthy Choices
To achieve successful weight loss results, you should count calories as well as watch the kinds of food you eat. According to the University of Maryland Medical Center, low-carb does not always mean the food has fewer calories. Eating heart-healthy fats such as peanuts and olive oil is healthier while on the diet. Additionally, it is vital to include regular exercise while on the diet to increase muscle mass, which in the long run will help you burn excess fat.
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