High-protein, low-carbohydrate diets work well, at least in the short term, for weight loss. There are many variations of this diet; therefore, the percentage of calories derived from each of these nutrients varies. There are several reasons that these diets produce results, including the fact that they are usually low in calories. Although effective, some risk factors are associated with adopting such a diet for weight loss.
Identification
Many popular diets, such as the Atkins, Zone, Protein Power, Sugar Busters and Stillman diets, are either high-protein, carbohydrate-controlled plans or high-protein, low-carbohydrate plans. For the latter, these plans generally recommend that dieters receive anywhere from 30 to 50 percent of their calories from protein and 10 to 30 percent of their calories from carbohydrates. The rest of the caloric allotment may come from fats (varies depending on the diet). Regardless of the macronutrient breakdown, these diets are all fairy low in calories (energy).
Low in Calories
The main reason these diets are effective for weight loss is that they are low in calories. High-protein, low-carbohydrate diets recommend cutting down on foods that are represented in more than one main food group. On average, all carbohydrate foods are restricted, including both healthy carbohydrate-rich foods, such as cereals and fruits, and less healthy options, such as desserts. On average, these diets provide roughly 1,200 to 1,400 calories a day. This is a large caloric deficit, enough for most individuals to lose a significant amount of weight quickly.
A Reduced Appetite and Ketosis
Restricting carbohydrate intake prevents the body from completely burning fat (carbohydrates are the preferred source of energy for the body). As a result, little carbon fragments, known as ketones, are produced for energy. This condition is called ketosis. Your body relies on your fat stores for energy instead of carbohydrate-rich foods for energy. When the body is in ketosis, you feel less hungry and eat less. Ketosis can also cause health problems, such as kidney failure. Ketosis is associated with irritability, headaches, heart palpitations and perhaps even cardiac arrest
Fluid Loss, Satiety and Metabolism
According to the American Heart Association, these diets cause a quick drop in weight because cutting carbohydrate-rich foods from your menu causes a loss of body fluids. Additionally, protein (and fat) help to keep you feeling fuller longer or enhance satiety. Some individuals on this diet report craving carbohydrate-rich foods often, while others feel satisfied because of the seemingly unlimited quantities of protein-rich foods allowed. According to a review published in Regulatory Peptides, high-protein diets cause a slight increase in metabolism because they have a positive effect on thermogenesis. In other words, the body burns more calories digesting protein than it does digesting carbohydrates.
Health Risks and Limitations
Some high-protein plans emphasize foods such as meat, eggs and cheese, which tend to also be high in saturated (bad) fat, and restrict healthy carbohydrates such as cereals, grains, fruits, vegetables and low-fat dairy products. If followed for a long time, these diets can result in potential health problems. Many of these diets are unbalanced because they do not provide all of the essential nutrients our bodies need and are low in dietary fiber. Although they may result in quick weight loss, more research is needed on their effectiveness for long-term weight loss.
References
- Asia Pacific Journal of Clinical Nutrition; Low-Carbohydrate Diets: What Are the Potential Short- and Long-Term Health Implications? SA Bilsborough and TC Crowe; 2003
- American Heart Association: High Protein Diets
- Regulatory Peptides; Protein Intake and Energy Balance; MS Westerterp-Plantenga; Mar 2008
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