High-protein -- or low-carbohydrate -- diets have been utilized for at least 100 years to effect weight loss. It is rumored that the corpulent President William Howard Taft lost many pounds in later life by dispensing with bread and potatoes. However, these diets gained much publicity in the last few decades with the widespread popularity of the Atkins, South Beach and Zone programs. Upon the 2004 release of a study by doctors at Duke University, confirming the efficacy of low-carb dieting, high-protein regimens are often the first diets of recourse. Many who opt for this way of eating successfully lose weight, especially when they combine this diet with adequate water intake and a vigorous walking routine.
Step 1
Procure a nutritional information chart that conveys carbohydrate grams per serving for a wide array of foods. Make sure calorie content is also included.
Step 2
Start with a low daily carbohydrate limit for the first couple of weeks. Twenty grams is often recommended, but you may select 30 to 35 if you are unable to comfortably live with 20. Do not exceed 50 under any circumstances.
Step 3
Eat from 4 to 8 ounces of protein at each meal. This can take the form of beef, pork, poultry or fish. Dairy foods can count as protein as long as you monitor the accumulation of carbohydrate grams throughout the day. Snack on cheese and nuts when truly hungry between meals.
Step 4
Check the carbohydrate content of the vegetables and nuts you include with your protein meals and snacks to confirm your total intake stays within prescribed boundaries. Avoid fruit for the time being.
Step 5
Drink at least 1 gallon of water, spread out throughout the day. An 8-ounce glass every couple of hours makes for evenly regulated consumption. This helps you to digest food, expel waste and toxins from your system, prevents dehydration and aids in stamina. Drinking copious amounts of water will also help you lose your taste for sweetened -- and highly caloric -- beverages.
Step 6
Establish a walking program that effectively burns carbohydrates and calories. This may require what is often called “power walking.” A leisurely stroll is insufficient to assist with weight reduction and control. Maintain a pace of 3 to 4 miles per hour, adding hand or ankle weights if the walk is not contributing to any rise in heart rate. Walk for a minimum or 30 minutes, and make sure to stretch upon completion.
Tips and Warnings
- Add carbohydrate grams by an increment of five to your daily limit if your weight loss is too rapid. Restrict them by five per day if you do not see any consequential results. Weigh yourself twice a week, not every day.
- Consult a physician before starting any diet or exercise program.
References
- Atkins: How and Why Atkins Works
- MayoClinic.com; Nutrition and Healthy Eating: Are High-Protein Diets Safe for Weight Loss?; Katherine Zeratsky, RD; June 2010
- Poland Spring: Benefits of Water
- MayoClinic.com; Weight Loss: Can I Lose Weight If My Only Exercise is Walking?; Katherine Zeratsky, RD; January 2010
- Atkins: How to Do Induction Right
- DukeHealth.org; News; Study: Low-Carb Diet More Effective Than Low-Fat Diet; May 2004
- Apneos; The “New York Times” on Taft's Weight Loss; September 2003
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