High Protein Low Carb
Which Diet is Better for Weight Loss: Low Carbohydrate Diet or Low Fat Diet?
High Protein Low Carb Diets
Low Carb Diet - Fats Versus Carbs - A Meaningless Debate
The debate cannot simply be reduced to high-fat/low-carb diets versus high-carb/low-fat diets.
High Protein Diet - American Dietary Habits
The number of calories consumed per person has increased significantly. Estimates range from an increase of 100 calories per day to 400 calories per day per person. Even if we take the lower of these two numbers this would mean an increase of about 10 lbs. per person per year. (N.B. The U.S.D.A.'s dietary intake survey showed an increase of 236 calories per day between 1987 and 1995.)
Following on from the above, although the percentage of fat calories might have decreased, the overall amount of fat consumed has stayed fairly constant because of the increase of the total number of calories consumed.
The consumption of unhealthy trans fats and hydrogenated fats has increased.
The consumption of low nutrient, high calorie carbs - simple carbs - has increased.
In short: we're eating more, we're eating
worse and we're eating out.
High Protein Diet - Two Questions
Probably the most popular high protein diet is Dr. Atkins New Diet Revolution. Let us use this diet as a typical high protein plan and consider the follow questions:
Q. What is the success rate of the Atkins diet in promoting sustained weight loss in a large sample of people over a period of five years?
A clue to whether or not the Atkins Diet leads to long term weight loss might be found in the ongoing National Weight Control Registry Survey that is following over 3000 people who have lost an average of 65 lbs and kept if off for an average of 6 years. Their fat intake is a little over 20% of their total caloric intake on average and they consume lots of fruits and vegetables. Less than 1% of the 3000 used a high protein, high fat diet. This does not 'prove' that high protein/low carb diets are ineffective, but it certainly demonstrates the effectiveness of lower-fat diets rich in healthy carbs.
Q. Are there any measurable changes in risk factors associated with cardiovascular disease and diabetes for people who follow the Atkins diet for an extended period?
To answer this, we may consider the results of a recent US clinical weight loss diet trial (2002), conducted by Dr. Fleming, which tested two groups of dieters. One group followed a high fat / high protein diet; the other group followed a low fat / high carb diet.
Weight Loss Diet Trial - Results
(1) The High Fat group did not follow an
Atkins protocol per se, but it was "very similar" to an Atkins'
Based on a previous study reported in Angiology, Dr. Fleming maintains that a Dr. Atkins type high fat diet increases coronary risk factors, whereas he was able to show that a diet high in complex carbohydrates led to a decrease of coronary risk factors.
High Protein/ Low Carb vs. Low Fat/ High Carb Diets
Why Eat a Diet that is Low in Fat and High in Complex Carbohydrates?
High Protein/ Low Carb vs. Low Fat/ High Carb Diets - Heart Disease
Heart Disease Trials
American Heart Association
Bottom Line - Heart disease is America's number one killer - if you have heart disease or a family history of heart disease, stay away from low carb, high saturated fat diets.
High Protein/ Low Carb vs. Low Fat/ High Carb Diets - Cancer Connection
According to the National Cancer Institute, five servings of fruits and vegetables each day is the minimum amount one should eat in order to help significantly reduce the risk of developing cancer. In addition, studies have shown that approximately 35% of all cancer deaths in the U.S. may be related to poor dietary habits. Can one consume the amount of produce necessary to significantly help prevent disease on the Atkins diet? Impossible. Plentiful amounts of fruits and vegetables are forbidden.
Bottom Line - Cancer is America's number two killer - be wary of low carb plans if you are interested in reducing cancer risk through diet.
High Protein/ Low Carb vs. Low Fat/ High Carb Diets - Kidney Disease
Although proteins are essential nutrients required to maintain the body's structure and proper function, most Americans already eat more protein than their bodies need, and excess dietary protein can, in itself, also increase health risks. In some individuals with kidney or liver disease, unneeded protein may put them at risk of worsening their disease.
Bottom Line - If you are concerned about your kidneys, don't use a high protein diet.
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