A high-protein low-carb diet can help you lose wight without feeling hungry by limiting your glucose and insulin production, stopping the cycle of high and low blood sugar. Low-carb diets aren't expensive and don't require any special foods or supplements, although you may want to take a high-quality multivitamin daily. Always consult your doctor before beginning any new weight-loss program.
Carbohydrates, Glucose and Insulin
Glucose is your body's primary energy source. Your body easily converts sugars and other simple carbohydrates into glucose. When glucose hits your bloodstream, your pancreas produces the hormone insulin, which helps move glucose into your cells. The faster glucose levels rise -- from eating too many simple carbs -- the more insulin your body releases. Often your pancreas releases too much insulin, leading to low blood glucose levels. Your brain is tricked into believing you need more glucose and you start to feel hungry, often craving sweets. If you give in to your desire for sugar, you start the cycle of high and low blood sugar all over again, often consuming far too many calories. Calories eaten, but not used for energy right away, are stored as fat.
Low-Carb Weight Loss
If you limit certain types of carbohydrates -- specifically sugar and starch -- you can stop this cycle of hunger, overeating and weight gain. It's important to note that low-carb diets shouldn't eliminate all carbs; you still need the essential nutrients provided by vegetables, fruits, legumes and whole grains. These high-fiber complex carbohydrates will help slow digestion and regulate glucose and insulin production. The University of Maryland Medical Center recommends you eat between 100 and 150 g of carbs daily for proper nutrition. Each carb gram has 4 calories; so approximately 400 to 600 calories -- about one-third of your caloric intake, should come from complex carbohydrates.
Protein Consumption
When carbohydrates are limited, you'll need to increase both protein and fat consumption to ensure you eat enough calories. Critics of high-protein/low-carb diets warn that an increased consumption of saturated fat may lead to elevated cholesterol levels and an increased risk for heart disease. Limit saturated fat intake by choosing plant proteins such as beans, nuts and soy products and lean animal proteins such as poultry and seafood. Restrict high-fat animal proteins such as beef and pork, choose low-fat or nonfat dairy products and use vegetables oils rather than butter.
Your High-Protein/Low-Carb Diet
There are several popular low-carb diets, and most of the information about them is available free online. The best diet for you is the one you can actually live with -- diets only work when you stay on them. In general, keep your carb intake to about 30 percent of your total caloric intake, choose nutrient-dense high-fiber complex carbohydrates, avoid added sugars and eat lean protein and unsaturated fats. Space your meals evenly throughout the day to keep glucose levels stable and avoid hunger. Exercise will help burn calories and should be a part of any healthy weight-loss program. Keep your expectations realistic.
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