High protein, low carbohydrate diets can bring about short-term weight loss, but many experts continue to voice concerns about the long-term effects of limiting carbohydrates and over-consuming protein. A high protein, low carbohydrate may be a good weight loss option--if followed in a nutritionally sound way.
Features
A high protein diet encourages you to consume between 30 and 50 percent of your daily calories from protein. This represents an increase over the 10 to 35 percent recommended by the U.S. Department of Agriculture. Low carbohydrates mean that fruits, vegetables and grains are severely restricted--usually to between 20 and 50 g per day (approximately the amount in one whole banana).
Effects
The theory is that when deprived of carbohydrates, your body uses your fat stores for energy and you will lose weight. Protein helps keep your hunger in check. The American Journal of Clinical Nutrition published separate studies in 2005 and 2008 that found participants on a high protein diet felt more satisfied than participants on a traditional low-fat diet. High protein, low-carb diets, like Atkins, also restrict your calories significantly, which results in weight loss.
Benefit
If followed in a nutritionally sound manner, a high protein diet may help you eat more healthfully. Cutting out carbohydrates means fewer refined grains and simple sugars, which are generally empty calories, devoid of many nutrients. To keep your saturated fat in check, choose lean protein such as skinless poultry, bison and fish. Experiment with soy, the only complete vegetarian protein, and low fat dairy such as yogurt and cottage cheese. Continue to eat some vegetables--low-carbohydrate varieties such as dark green lettuce, spinach and bell peppers, which provide important nutrients.
Misconceptions
Sometimes people think a high protein diet means they can eat all the bacon, cheese and butter they want and still lose weight. The American Heart Association warns against following a high protein diet because you risk taking in too much saturated fat--found primarily in animal proteins. Too much saturated fat puts you at risk for cardiovascular disease. When on a high protein diet, portion sizes still matter--stick to 3 to 5 oz. of a lean protein at each meal. Protein contains calories, and consuming more than your body burns leads to storage of the excess as fat.
Warning
Health professionals have warned against following a high protein diet for a long time because it may lead to a chronic state of ketosis--which can lead to kidney failure, acidic urine and other health problems. Consuming at least 100 g of carbs a day will prevent your body from going into ketosis. Also, any diet that cuts out entire food groups makes adherence difficult, potentially leading to binging or a regaining of the weight once the diet concludes. Whole grains offer a wealth of nutritional benefits, so consider adding in a serving or two a day.
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