So, you want to lose weight and a
high-protein diet is a quick fix! Think again! As with many fad diets, the
high-protein, low-carbohydrate diet promises weight loss, but it can do
serious damage to your body. Yes, the high-protein diet does diminish the
appetite and weight loss occurs but only to a certain extent. When
high-protein and low-carbohydrate diets are followed, the body breaks down
muscle for energy. The muscle that is broken down releases water for body
elimination causing weight loss. However, the weight loss is only temporary
water loss.
The high-protein, low-carbohydrate diet
consists of protein-rich foods, such as meat, poultry, fish, eggs, and dairy
foods. Many nutrients from fruits, vegetables, and grains are missing from the
diet. Those following this plan are eating large amounts of fatty protein
foods that cause high cholesterol levels and damage to the liver and kidneys.
When large amounts of protein are eaten, the body begins to produce substances
called ketones--not the preferred body fuel. Glucose, which comes from
carbohydrate foods, is the preferred fuel. Consuming a low-carbohydrate diet
will not produce the glucose needed for energy to get us through our daily
activities. The increased production of ketones from a high-protein diet will
cause such problems as nausea and dehydration and will not allow us to
complete our daily activities.
There are myths about high-protein,
low-carbohydrate diets around the country.
Myth #1: Consumers eat too many carbohydrates causing the body to
produce too much insulin. When too much insulin is produced, we are at risk
for heart disease, cancer, and arthritis.
Truth #1: Insulin produced by the body is necessary to move glucose to
body cells for energy release. Thus, we need carbohydrates to produce energy.
Myth #2: Humans originally consumed a diet high in protein so our
bodies are in tune to a high-protein, low-carbohydrate diet.
Truth #2: We are living longer than our ancestors, but that does not
mean that we should continue a high-protein diet. High-protein diets are high
in cholesterol and saturated fats that can promote heart disease.
Myth #3: There is quick weight loss with high-protein, low-carbohydrate
diets.
Truth #3: High-protein diets will cause weight loss at first, but only
temporary water loss. Changing eating habits over a period of time will result
in weight loss from fat rather than muscle breakdown and water loss.
Maintaining weight loss is easier to achieve at a slower pace.
The key to losing weight is making
lifestyle changes, not fad diets. Fad diets may result in weight loss, but the
consumer is more likely to gain the weight back once the program has stopped.
Following a slow and steady plan will help keep the weight off and allow one
to maintain lifestyle changes. Every weight loss plan should include low-fat
carbohydrates, fruits, vegetables, and whole grains. Protein intake should be
reasonable and low-fat choices are a plus. A combination of exercise and
eating a variety of low-fat, low-calorie foods is an excellent formula for
losing weight and maintaining weight loss.
