MythBusters: The Low-Down on the High Protein, Low-Carb Diet

What seems to be #trending in the nutrition world, are Low-carb diets. They consist of a diet in which protein accounts for up to 30%-50% of the daily caloric intake. The Center for Disease Control and Prevention recommend a diet in which the percentage of calories range from 10%-35%. For the general populations, multiply your total daily caloric intake by the percentage of protein, then divide by 4 to determine your recommended daily needs in grams. The American Council on Exercise recommends that athletes consume one and a half times the daily amount of protein.
How does it Work?
When restricting carbs to less than 130grams a day the body may enter a state called ketosis, in which the body burns its own fat for fuel. In this state a person is getting their energy from Ketones; which are partially broken down fats. A build-up of ketones in the blood can increase uric acid production possibly leading to gout, and kidney failure among other complications. Our bodies are designed in such a way that we use carbohydrates as a main energy source for the brain, heart, lungs and many other organs. When in this state you will tend to feel less hungry, therefore eat less food and lose weight.
Risk

• The carbohydrate-containing foods tend to provide a large bulk of the vitamins, minerals, fiber and antioxidants that we need, therefore you are at a greater risk for cancer.
• The excess in protein puts a strain on the kidney, making an individual more susceptible to kidney failure
• Headaches
• Nausea
• Irritability
• Increase Risk of Heart DiseaseIncrease Cholesterol levels(Many high-protein diets are high in saturated fat and low in fiber)
• Osteoporosis(You will tend to excrete more calcium than normal, when on a high protein diet)

The “Bottom-Line” is that if you want permanent weight-loss, fitness and nutrition must last a lifetime. You must make lifestyle changes. This means incorporating a low caloric diet, consisting of fruits, vegetable, legumes in combination with resistance training and aerobic activities.
Reference:

• American Council on Exercise: How Much Protein Do Athletes Really Require?
• WebMD(High Protein, Low-Carb Diets)
• Center for Disease Control and Prevention: Protein
• Weight Control Information Network—Weight-loss and Nutrition Myths: www.win.niddk.nih.gov/publications/myths.htm