A number of popular diets are focused on carbohydrates. Some
demonize them. Then warn you against eating any carbohydrates.
Others in fact, emphasize a high carbohydrate intake. Here is
how low-carbohydrate diet plans treat carbohydrates.(Such as
The Zone, Atkins, South Beach and others)
For more than two decades. Dr. Robert Atkins preached and sold
the gospel of protein is good for you. And carbohydrates are
evil. Until recently, this line of thinking was beyond the pale.
Now there is some new evidence. That backs the idea that a high-
protein. Low-carbohydrate diet. May accurately help you lose
weight.
Whether such a diet that also includes bacon, steaks, butter,
cheese. And other foods with plenty of saturated fat is good
for your overall health is another matter.
In theory, a high-protein/low carbohydrate diet could help
increase your satiety. A feeling of fullness that comes with
eating. Fewer carbohydrates could also avoid fast and high
rises. And falls in your blood sugar. Which may also keep your
hunger at bay. Together, these could help you avoid overeating.
Making you satisfied with fewer calories.
That’s the theory. Unfortunately, there are few good long-term
studies to test it. Short-term studies have shown low-
carbohydrate diets to be safe in the short term. But your
weight loss is due mostly to a reduced caloric intake. Not
necessarily to the low-carbohydrate nature of the diet. Such
reductions often happen when you drastically change what you
eat.
Two year-long studies published in the New England Journal of
Medicine. Suggested that the benefits of a low-carbohydrate
diet. May last for six months to a year. These studies compared
high-fat, high-protein, low-carbohydrate diets. With low-fat,
moderate-protein, high-carbohydrate diets. In both studies. The
low-carbohydrate approach produced more weight loss at six
months. However, by the end of a year weight loss was similar
with both diets.
Apart from the uncertainty about their ability to maintain your
weight loss. A high-protein diet could cause you long-term
problems. Many of the high-protein foods that you choose. While
on this type of diet (red and processed meats, cheese, and
full-fat dairy products, for example) are high in saturated fat.
But low in vitamins and minerals. This may increase your risk
for heart disease and colon cancer.
Diets very high in protein (especially animal protein, like red
meat). May also increase the risk for osteoporosis in women.
Because your body takes calcium from the bone. To neutralize
the acids that build up in your blood. From the result of you
digesting such large amounts of protein.
Until more is known. About the true risks and benefits of high-
protein/low-carbohydrate diets. You should view them with
caution. Keep your protein intake at moderate amounts (about 8
grams a day for every 20 pounds of body weight). Vegetable
protein is a better choice than animal protein. And don’t skimp
on the healthful carbohydrates such as whole grains, fruits,
and vegetables. These should still make up a large part of your
diet.
You can minimize or avoid any diet deficiencies associated with
low-carbohydrates diets. When you approach your low-
carbohydrate diet as an integrated part of your *-lifestyle-*,
not solely an ingredient focus.
