High-protein, low-carbohydrate diets are designed to assist with rapid weight loss by restricting the intake of foods high in starch or sugar. Some diet plans are designed to have a short period of high protein with very few carbohydrates. These plans aim to jump start your weight loss efforts, and in many cases they may slowly add in healthy carbohydrates over time.
High-protein weight-loss plans are designed to reduce or eliminate the consumption of starches and sugars. Foods with starches and sugars cause changes in your blood sugar levels, and this, in turn will cause a surge of insulin. When insulin is released the body attempts to store fat, and as a result, the consumption of sugars and starches often results in unwanted weight gain.
Suggested Foods
High-protein foods such as skinless chicken and turkey or lean cuts of meat are recommended for a high-protein low-carb diet. Low-fat dairy products, such as egg whites, skim milk, fat-free yogurt, and low-fat cheese can also be added into meals. High-protein snacks such as mixed nuts of low-fat string cheese are also recommended. Many carb-restricted diets do not restrict fat or recommend low-fat versions of foods, and can better be described as high-fat, moderate-protein, low-carb diets. However, high-protein, low-carb diets may recommend lower fat.
Restricted Foods
A low-carb weight loss plan restricts all starchy foods including pasta, bread, rice and starchy fruits and vegetables. It's important to select vegetables that are low on the glycemic index, meaning they contain low amounts of sugar or starch. These foods won't affect your blood sugar as dramatically as some of the higher sugar or higher starch fruits and vegetables, such as bananas, corn or potatoes.
Expert Insight
Doctors at the Mayo Clinic warn that a low-carb diet may not be healthy over the long term. They claim food restrictions can be quite regimented and many people may find that they they are bored with repetitive food options, so diet choices that include carbohydrates and healthy fats in moderation are far more likely to result in lasting weight loss. If you are interested in healthy, lasting weight loss, you are likely to have long term success by following the U.S. Department of Agriculture's Food Guide Pyramid and engaging in regular exercise at least thirty minutes a day. While a high protein, low-carb diet plan may help jumpstart weight loss it's unlikely to support lasting weight management if it is abandoned, according to MayoClinic.com.
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