Low-carbohydrate, high-protein diets such as the Atkins and Zone diets are typically successful weight-loss programs. However, experts and health professionals have raised concerns regarding the safety and effectiveness of these diets on a long-term basis. Learning the facts about low-carb, high-protein diets will help you determine if they are the right choice for you.
Definition
Low-carbohydrate, high-protein diets consist of more protein and fewer carbohydrates than recommended by the Institute of Medicine Food and Nutrition Board Dietary Reference Intakes. These types of diets are also usually high in fat. The Food and Nutrition Board considers a healthy diet for adults one that consists of 45 to 65 percent carbohydrates, 10 to 35 percent protein and 20 to 35 percent of daily calories from fat.
Weight Loss
You lose weight on a low-carbohydrate, high-protein diet mainly due to a lower overall calorie intake. A diet low in carbohydrates and high in protein and fat may help reduce appetite, making it easier to consume fewer daily calories. Since carbohydrates hold water in the body, when you reduce their intake, significant initial water weight loss usually occurs. However, this type of diet is difficult to maintain long term. According to the American Academy of Family Physicians, low-carbohydrate diets are no more effective than other diets after the first six months.
Adverse Effects
Potential side effects of consuming a low-carbohydrate, high-protein diet are fatigue, irritability, dizziness, weakness and headaches. Long-term effects of the diet are unknown. Some experts believe this type of diet may increase the risk for heart disease and kidney problems. According to the Weight-control Information Network, eating less than 130 grams of carbohydrates per day can cause ketosis, high levels of uric acid, gout or kidney stones. Ketosis occurs when your carbohydrate stores are depleted, causing the breakdown of stored fats for energy. This process forms ketones, which can build up in the body and cause unpleasant side effects, such as bad breath, nausea and fatigue.
Expert Insight
Although you can lose weight using a low-carb diet, the American Dietetic Association reports that reducing dietary carbohydrates to less than 35 percent of total daily calories usually results in a lower daily energy intake. This reduction in carbs is also associated with greater weight and fat loss compared with other calorie-restricted diets during the first six months, but not after one year. The American Heart Association does not encourage high-protein diets for weight loss, since they usually contain high amounts of dietary fats. Fiber, a nutrient important for weight management and optimal blood cholesterol levels, is a type of carbohydrate commonly found in high-carb foods such as whole grains, fruits, starchy vegetables and legumes.
References
- Institute of Medicine Food and Nutrition Board; Dietary Reference Intakes; Macronutrients; 2002/2005
- American Academy of Family Physicians; Nutrition for Weight Loss: Is a Low-Carbohydrate Diet Right for Me?; December 2010
- Weight-control Information Network; Weight-loss and Nutrition Myths; March 2009
- American Dietetic Association; American Dietetic Association Publishes Evidence-based Nutrition Practice Guidelines for Registered Dietitians; Sept. 25, 2006
- American Heart Association: High-protein Diets
Member Comments