PROTEIN AND WEIGHT LOSS
In 1972 Dr. Atkins published his revolutionary diet after studying research he found in a 1958 paper entitled “Weight Reduction” by Alfred W. Pennington published in The Journal of the American Medical Association. It is safe to say that the weight loss industry has never been the same since Robert Atkins’ controversial approach!
Many individuals believe that by simply eliminating carbohydrates from their diet, the weight will fall off effortlessly. Dieters do experience weight loss on a carbohydrate restricted diet, however true and lasting weight loss occurs only when the number of daily calories burned is larger than the number of calories consumed. Today, let’s look at whether or not there are weight loss advantages to a high protein, low carb diet.
High protein, low carb diets usually recommend dieters get 30-50% of their daily calories from proteins. Is this healthy? Our bodies are designed to burn carbohydrates for fuel. When you drastically cut carbs, the body goes into a metabolic state called ketosis, and it begins to burn its own fat for fuel. When your fat stores become a primary energy source, you will lose weight. That’s the good news, but….
The weight loss is great, however extremely low carb intake can be problematic for several reasons. Consuming fewer than 50 grams of carbs per day (the amount in approximately one 8″ banana = 31.1 gms and one cup of blueberries = 21.5 gms) for 3-4 consecutive days will cause your body to start tapping its own fat and muscle for fuel instead of its usual source: glucose derived from carbohydrates. If the body only began hitting the fat stores for fuel, that would be fantastic, but your lean muscle will also be utilized. By utilizing muscle for fuel, your metabolism moves from it’s normal state into starvation mode, actually slowing down the metabolic process. The best way to maintain a healthy weight is to have plenty of lean muscle, this increases metabolism and helps with weight loss and maintenance.
High protein, low carb intake over an extended period of time can overwork the kidneys. It can also cause an increase in osteoporosis by utilizing calcium from your bones. One must also be concerned with an extremely low carb diet because animal based proteins provide very little, if any, fiber. A diet low in fiber can lead to fatigue, nausea and constipation.
One of the main areas of concern with an extremely low carb diet is the increased risk of heart disease. Saturated fats found in red meat, which may be consumed as a large portion of daily intake on a high protein diet, may actually boost your risk of heart disease. A Harvard University study found a low carb diet increased participants’ cortisol levels, which can lead to insulin resistance and cardiovascular disease. The very-low-carbohydrate diet also raised C-reactive protein levels, which may also increase risk of cardiovascular disease.
Heart disease is the leading cause of death for both men and women in the United States. Shockingly, 1 in every 4 deaths is heart related. The CDC is a fantastic source for information on heart disease, more information can be found here: http://www.cdc.gov/heartdisease/statistics.htm
So, what’s the answer? To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week.
The average, moderately active, American woman requires 1,600 to 2,200 calories each day, with about 1,800 calories being the norm.
The average, moderately active, American male requires 2,000 to 2,800 calories each day, with about 2.500 being average.
Protein
You need to get 10 to 35 per cent of your calories from protein. For women, this means you’ll need roughly 50 to 145 grams of protein each day.
Carbohydrates
There is no one-size-fits-all when it comes to carbs. It is imperative to consume ‘good’ carbs to avoid weight gain and other adverse effects.
The smallest amount of carbohydrate you should consume each day — 130 grams — is the recommended dietary allowance established by the Institute of Medicine. The institute reports that this amount is based on the fact that carbs are the primary energy source for the brain and this daily amount keeps your brain functioning, however it isn’t enough for an active lifestyle.
The average 1,800-calorie diet should contain between 45%-65% of carbs each day, that’s approximately 200 grams, from the ‘good’ energy producing carbs on the low end of the equation. (According to the Institute of Medicine, the Acceptable Macronutrient Distribution Range, or AMDR, defines the normal carb intake for healthy weight.)
Types of carbohydrates:
• Complex: these come from vegetables, grains, legumes (beans & lentils)
• Nutrient-poor simple: sugars (AVOID!)
• Nutrient-rich simple: fruit, milk
• Fiber: whole grains, vegetables, fruit and legumes
FATS: The average 1,800-calorie diet should have between 40 and 65 grams of fat per day (20%-35% of calories). The type of fat you eat is very important.
Bad fat: Saturated fat, found in full-fat dairy products and meat, should account for no more than 10% of total calories (=/< 20 grams each day for an 1,800 calorie diet). Trans fats found in processed foods made with partially hydrogenated oil, should be close to zero. High intakes of bad fat can increase cholesterol levels, raising the risk of heart disease.
Good fat: The main sources of your dietary fat should be healthy oils, nuts, seeds and fatty fish. Small amounts – about 2 to 3 tablespoons – of unsaturated fat each day. Use oils like cold pressed olive oil, sesame oil, or coconut oil. Eating unsaturated fat instead of saturated or trans fat can help lower your cholesterol levels and decrease your risk of heart disease.It’s important to meet your daily need for essential omega-3 and omega-6 fats. Omega-6 fat is easy to get since it’s found in virtually all types of oil. Omega-3 fats are harder to find. For women to meet the daily recommended intake of 1.1 grams, their diet should contain fatty fish, canola oil, flax, walnuts and omega-3 enriched products like milk, cheese, eggs.
To maintain a healthy weight, rely on balanced healthy eating and physical activity most days of the week (about 60—90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off.
In closing, a low carb diet may be a good, short term alternative to boost your weight loss temporarily. However, for healthy, long term, sustainable weight loss and maintenance, a balanced diet of proteins, carbs, fats, fiber and essential nutrients must be phased in as quickly as possible.
Remember, weight loss that lasts is usually based on changes you can live with for a long time, not a temporary diet. Always CONSULT YOUR DOCTOR before beginning a new diet or exercise program.
If you have questions about what, when, or how much to eat – contact me! I specialize in providing weight management & fitness solutions to clients all over the country. Contact me thru the “Work With Me” tab or email me at: Bobbi@DefyAgeWithFood.com
xo
