The high-protein, low-carb diet was first introduced in the 1960s by cardiologist Robert Atkins. Although the method has been modified somewhat over the years, the basic formula has remained the same: Eat more protein and fewer carbohydrates to lose weight. This method is also the basis of the Schwarzbein Principle, Protein Power, Sugar Busters, the Zone and South Beach diets.
Types
Protein is the foundation for all low-carb diet plans. It is the staple of each meal. Low-carb proteins include all meats, poultry, fish, eggs and cheese. However, deep-fried and breaded items contain a substantial amount of carbohydrates and should be avoided. Legumes, beans and soy, while high in protein, are also high in carbohydrates and should be kept to a minimum on a low-carb diet. Complex carbohydrates that may be eaten in small quantities include: non-starchy vegetables such as greens, low-sugar fruits such as melons, and some whole grains and brown rice. All refined sugars and processed grains are eliminated while following the low-carb method.
Function
Following a low carb diet can help individuals lose weight in one of two ways: calorie restriction or ketosis. Most diets work because of calorie restriction (burning more calories than are consumed). However, high-protein, low-carb diets can affect the individual's metabolism. Humans produce energy in one of two ways: glycolysis, in which sugars are broken down into glucose and used for energy, or ketosis, in which cells are deprived of glucose and begin to burn fat for energy instead. To shift the body's energy production from glycolysis to ketosis, carbohydrates need to be cut back in the diet.
Benefits
Weight loss is the main benefit of the high-protein, low-carb diet method. Results will vary among individuals, and depending on the amount of carbohydrates permitted in the diet. Another commonly reported benefit is that sugar cravings tend to diminish almost immediately. Because your body uses sugar to produce energy, when you are not getting proper nourishment or are fatigued, you tend to crave sugary foods, especially complex carbohydrates such as breads. High protein diets provide another source of calories, namely protein and fat, which satisfy hunger. And, controlling carbohydrate intake also helps stabilize blood sugar, which, in turn, helps get rid of those sugar cravings.
Misconceptions
There is a misconception that "low-carb" means all-you-can-eat protein. This is not true. While protein food items are the main part of low-carb meal plans, it is still important to eat sensibly. Even though protein is an essential macronutrient in the human diet, too much of a good thing is not healthy. Excessive quantities of protein can be stressful on the kidneys and other digestive organs.
The other misconception is that low-carb really translates to no-carb. This is not true. Even the most restrictive low-carb plan, the Atkins diet, allows for some carbohydrates per day. Low-carb is just as the name implies: eating fewer carbohydrates than usual.
Considerations
There is no "one-size-fits-all" diet plan. While the high-protein, low-carb method may be beneficial for some, it may not be right for everyone. Always consult your physician or health care practitioner before beginning this or any type of fad diet.
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