The benefits of eating high-protein, low-carb foods are varied. Once you go through the initial stage of cutting out processed carbs, sugars, fruits, and grains, you are able to rearrange your diet and consume mostly lean protein for energy. It is important to understand the ins and outs of low-carb, high-protein diet and the way in which it changes the body's use of calories for energy. Always consult your doctor before beginning a new diet plan.
Cutting Carbs and Ketosis
Cutting out carbohydrates and eating only fats and proteins puts the body into a state of ketosis. In ketosis, the body begins to burn its own fat for energy once it has depleted the sugars stored in the muscles from carbohydrates. Carbohydrates are the first source the body looks to for fuel. If no carbohydrates are present to convert to energy, the body begins to break down fat. A no-carb diet is typically the first phase you will endure in a low-carb diet, such as the Atkins Diet or the South Beach Diet. According to MayoClinic.com, in the Atkins Diet, you are allowed to consume 20 g or less of carbohydrate per day. This amount ensures ketosis in most dieters, which allows the body to burn its own fat storage.
High Protein Foods and Muscle
Muscle burns more calories than fat; for the body to build muscle, it needs protein. Therefore, it is recommended that carb-cutters load up on lean proteins rather than fat-laden alternatives to effectively build muscle. Muscle keeps the metabolism high and helps the body continue to burn calories even when you have finished your exercise. A body that has more lean muscle burns more calories at rest than a body with a higher fat percentage and less muscle.
High Protein, Low Carbohydrate Foods
Foods recommended for the ketosis stage of a low-carb diet are lean meats such as chicken and fish, no-carb cheeses such as cheddar and mozzarella, almonds, tuna, lean bacon and turkey bacon, ground turkey, lamb, and lean beef cuts such as flank steak and eye round steak. Foods that are prohibited are sugars, grains, breads, rice, pasta, fruits, and starches such as potatoes, beans, and legumes. The ketosis stage jumpstarts your body into a fat-burning machine while also weaning you off of the carbohydrates and sugars you may typically consume.
Warnings about Ketosis and Low-Carb Diets
Fitness Magazine editors warn that any diet that cuts out valuable nutrients and vitamins can lead to deficiencies and poor health. For this reason, the extreme stage of low-carb, high protein diets can deplete the body of needed vitamins. If you are on a low-carbohydrate diet, you may be losing vitamin E, magnesium and thiamin. You should consume low-fat cheese, yogurt and milk, and make sure to include fatty fish such as salmon in your diet once you enter the next stage of the diet and begin to reintroduce new foods. Taking supplements and vitamins can also help, and you should consult your nutritionist or physician about which supplements are right for your body. Additionally, MayoClinic.com warns that ketosis can cause dizziness and weakness. You may feel, initially, weak and tired with less energy since your body is used to fueling from carbohydrates. Additionally, saturated fat in the diet can raise cholesterol and, in some cases, has been linked to certain types of cancer, so it is important to focus on eating lean meats and healthy proteins. Always consult a physician before entering a new diet plan and gather information about the length of time no-carb dieting is safe for your particular body type, age and activity level.
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