High-protein diets can be just as effective, or more effective, than low-fat diets for weight loss, according to the American Academy of Family Physicians. Such diets are usually more filling than low-fat diets. The paleo and anabolic diets are two versions of a high-protein, low-carbohydrate diet that may help with weight loss.
Paleo Diet
The paleo diet is based on the diet our ancestors consumed when they were hunter-gatherers. You consume fruits and vegetables, nuts and seeds, and fish and lean meat, preferably from wild sources, as these contain less saturated fat. Dairy products, grains and legumes aren't allowed, and neither are vegetable oils, sugar, alcohol and salt. You can't consume processed foods on this diet.
Anabolic Diet
The anabolic diet involves consuming less than 30 grams of carbohydrates per day on weekdays and 60 percent of your calories as carbohydrates on weekends. On weekdays, you consume 60 percent of your calories as fat and 40 percent as protein. On weekends, you get 25 percent of your calories from fat and 15 percent from protein. The low-carbohydrate days are meant to force your body to use its fat stores for energy, helping you burn more fat. The high-carbohydrate days are meant to refill your carbohydrate stores.
Major Differences
The paleo diet eliminates entire food groups and processed foods, while the anabolic diet only restricts the consumption of carbohydrates during part of the week and doesn't require you to give up any particular food completely. The macronutrient composition of the diets also differs. The anabolic diet involves consuming very high amounts of fat most of the week, while the paleo diet includes a higher proportion of calories from carbohydrates and a more moderate level of fat consumption.
Considerations
Vegetarians can't follow the anabolic diet, as it relies heavily on fatty red meat. They would also have a difficult time following the paleo diet because it doesn't allow grains or beans, which are staples in most vegetarian diets. Both of these diets can be expensive. The anabolic diet isn't recommended for diabetics or those who regularly participate in high-intensity exercise. It can cause constipation because it is low in fiber, and it may initially cause tiredness, moodiness and an upset stomach.
References
- American Academy of Family Physicians: Low-carbohydrate Diets
- The American Journal of Clinical Nutrition: Origins and Evolution of the Western Diet ...
- Chicago Tribune: Caveman Diet Draws Grunts from Nutritionists
- EveryDiet: Anabolic Diet
- StrongLifts: Anabolic Diet 101: The Definite Anabolic Diet Guide
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