No-Carb, High-Protein Diet With Light Weightlifting

So-called "no-carb," high-protein diets are usually actually low-carb diets, as it is both difficult and inadvisable to avoid carbohydrates totally. Most foods contain at least a small amount of carbohydrate, and low-carb diets typically allow you to eat non-starchy vegetables and sometimes small amounts of fruits, legumes and whole grains. Amounts of between 50 grams and 150 grams of carbohydrate per day are often allowed on these diets.

Carbohydrate Recommendations

According to the 2010 Dietary Guidelines for Americans, you should get at least 45 percent of your calories from carbohydrates. However, low-carb diets all require consuming fewer carbohydrates. The minimum amount of carbohydrates recommended per day is 150 grams, according to a May 2002 article published in the "American Journal of Clinical Nutrition." Consuming less than this may cause vitamin and mineral deficiencies or insufficient fiber intake.

Weight Loss

Following a low-carb, high-protein diet can help you lose weight. The protein may keep you feeling full for longer, making it easier to reduce the amount of calories you consume. However, low-carb diets are only effective for weight-loss purposes if you consume fewer calories than you use during the day.

Lean Body Mass Retention

Weightlifting while you are on a diet can help you retain lean body mass, according to a study published in the "American Journal of Clinical Nutrition" in January 1988. If you diet without doing any resistance training, you will lose both fat and lean body mass. Pairing a low-carb, high-protein diet with light weightlifting will help you keep a healthier body composition.

Considerations

Although low-carb diets are safe for most healthy individuals, people with kidney problems should not follow low-carb diets, as they may affect kidney function. Athletes may need to consume higher levels of carbohydrates, as carbohydrates are a major source of energy during exercise. Consuming fewer than 20 grams of carbohydrates per day can cause health consequences including ketosis, and even low-carb diets allowing higher amounts of carbohydrates may cause constipation, weakness, dizziness, headache and fatigue. Work with your physician to determine the best diet and exercise plan for you.

References

• Colorado State University Extension: Nutrition for the Athlete
• International Journal of Sport Nutrition and Energy Metabolism: Do Regular High Protein Diets Have Potential Health Risks on Kidney Function in Athletes?
• MayoClinic.com: Low-carb Diet: Could it Help You Lose Weight?
• American Journal of Clinical Nutrition: Resistance Weight Training During Caloric Restriction Enhances Lean Body Weight Maintenance
• American Journal of Clinical Nutrition: Is Dietary Carbohydrate Essential for Human Nutrition?