Low Carb/High Protein Diets 

by Marie Keith, MS, RD, LD

Do They Work?

Research shows that low carbohydrate/high protein diets DO WORK, but only at first. When compared to regular low calorie diets, people on low carbohydrate/high protein diets do lose more weight and more fat over the first six months. However, after one year on the diets, there is no real difference in the amount of weight or fat lost on either.

Are They Safe?

Carbohydrates (carbs) are the main energy source for you body. When you eat carbs, they break down into glucose, or sugar, which give you energy. Your brain, nervous system and red blood cells depend mainly on glucose to function. Your muscles do, too, although most people only think about protein when it comes to muscle. Your body needs a minimum of 130 grams of carbs per day to have enough glucose for all of these things Some low carbohydrate/high protein diets drastically reduce the amount of carbs you eat to as low as 20-30 grams per day! So what happens if you don't eat enough carbs? You feel tired and weak. This can make you not feel like exercising, and then you would miss out on the great health benefits of activity. You won't get enough fiber. This can cause constipation, and maybe even worsen other digestive problems, such as irritable bowel syndrome. You will miss out on many of the vitamins, minerals and phytochemicals (plant chemicals found in fruits and vegetables that help prevent disease. You eat more fat and cholesterol on these diets. This can increase your risk of heart disease and stroke. Many people also find low carb diets hard to stick to because of limited food choices. Overall, the long-term effects of low carbohydrate/high protein diets are not completely known, but other conditions these diets can possibly lead to are dehydration, kidney problems and calcium loss.

In the end, losing weight is important to help lower your risk of disease, but you don't want to do it in an unhealthy way that may possibly increase your risk for disease. With a balanced diet and portion control, as well as exercise, healthy living can become a way of life. You know you can always check us out here at aJakeBreak.com to help you along your way to a better you!