Weight Loss: High-protein, Low-carb Diet?
- tidbitsfromemily
- Jan 11, 2015
- 2 min read
As a nutrition major, I often get asked what I think of X diet, whether X diet is good or bad, and what benefits and risks are associated with it. Today I will be addressing the infamous high-protein, low-carbohydrate diets, like the Atkins Diet, which has garnered quite a lot of attention over the past years as an effective method to shed pounds. Such programs recommend that dieters consume 30-50% of their total calories just from protein!
While it is true that following such a diet program will help you initially lose weight through an unhealthy metabolic state called metabolic ketosis, there is a significant amount of health risks associated with such diets that you should keep in mind.
But first, what is metabolic ketosis?
As I have learned in my nutrition courses at my university, ketosis is an unhealthy metabolic state.
During ketosis, the body burns its own fat for fuel. Normally, your body burns carbohydrates for fuel—carbohydrates are the primary fuel source of the brain, heart, and other organs. When you are in ketosis, your body gets energy from ketones, which are the breakdown of fat stores. Under ketosis, you tend to find yourself feeling less hungry, and thus you are likely to eat less than you usually do and lose weight.
However, metabolic ketosis can cause a significant amount of health concerns, including that of:
High cholesterol. Eating less carbs means that you are eating more protein sources. Animal protein sources can raise your cholesterol, which increases your risk for heart disease.
Kidney problems. Eating too much protein causes stress on your kidneys. This is detrimental to kidney function.
Kidney stones and osteoporosis. Since more protein causes more excretion of calcium in the urine, kidney stones and osteoporosis can develop!
Cancer. Avoiding healthy carbohydrate sources such as whole grains can cause you to be deficient of essential vitamins and minerals, as well as fiber and antioxidants.
So is this high-protein, low-carb diet right for you?
If you are considering this diet, it is in your best interest to talk to your doctor and/or registered dietitian. For you dieters out there looking for quick ways to lose weight, I would highly suggest considering all of the health risks associated with this diet.
My advice is to eat a well-balanced diet full of whole grains, wholesome fruits and vegetables, healthy fats, and lean protein. Some reliable online sources that can help you out with this include http://www.choosemyplate.gov, American Heart Association and more! Remember, successful weight loss is often based on realistic lifestyle changes that you can stick with for a long period of time (not just temporarily). Good luck!
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