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[H337]High Protein Low Carb Diets

by Yuri Elkaim, Bphe, Ck, Yur

Promoters of high protein, low carbohydrate (HPLC) diets such as Robert Atkins (Atkins Diet) and Barry Sears (The Zone Diet) have induced a popular trend in weight loss nutrition. However, have these HPLC diets come at a cost to its followers? The purpose of this article is to address the claims and health concerns surrounding HPLC diets.

Claim 1: Weight loss is attributed to the composition of the diet (ie. carb vs. protein)

To achieve weight loss one must attain a negative energy balance; meaning that there are fewer calories consumed than expended (hypocaloric diet). This may occur in 3 ways. First, caloric expenditure may remain the same while calories consumed are restricted. Second, caloric expenditure (ie. exercise) can be increased while calories consumed (food intake) remains the same. Third, and most effective, combines the first two. Hence, a combination of lower food intake and exercise is employed, leading to a retained lean muscle mass while body fat is decreased.

Unfortunately, HPLC diets have received much popularity due to their hypolaric nature, thus, facilitating weight loss. As an example, Dr. Atkins recommends that dieters consume 1,400 calories/day during the first two weeks of his diet (Boucher, 1999), however, this represents only 60% of the recommended energy intake for a 18-yr old female weighing 125 lbs. A hypocaloric diet of any sort will yield weight loss, therefore, it is a negative energy balance, rather than diet composition, that is the cause.

Claim 2: Insulin promotes the storage of fat; therefore, by limiting carbs, dieters will decrease levels of insulin and body fat.

Insulin is an anabolic hormone released upon eating that allows the uptake and storage of carbohydrates and fat. High insulin levels are associated with obesity, yet it is inaccurate that promoters of HPLC diets have targeted insulin as the cause of obesity. Instead, it is obesity that causes high levels of insulin to accumulate by decreasing the liver's ability to clear insulin from the blood (Bergman, et al. 2001). Studies have even shown that decreased levels of insulin do not lead to greater weight or fat loss (Golay, Allaz et al. 1996; Golay, Eigenheer et al. 1996).

Claim 3: Weight loss is result of fat loss

Research suggests that water loss is responsible for the rapid weight loss associated with HPLC diets. Cham et al. (1981) found that subjects lost 4 kg on a low-carb diet but regained their weight within 24 hrs of resuming their regular diets. This can be explained by a decrease in water retention resulting from lower carbohydrate stores, since 1 molecule of glycogen (carbohydrate stored in muscle) holds 4 molecules of water.

Health Concerns

The American Medical Association (1977) has condemned the Atkins diet labeling it ?potentially hazardous?. HPLC diets in general have reported adverse health effects including:
?Calcium loss ? via increased urinary calcium excretion
?Undesirable lipoprotein levels ? higher LDL levels, and lower HDL levels predispose the dieter at risk of cardiovascular complications.
?Decreased immune function ? via lower levels of vitamins and minerals in diet.

In sum, promoters of HPLC diets have based their claims on research using obese and hyperinsulimenic subjects. This is misleading and inappropriate information for the general population to utilize and as such should be taken into consideration when embarking on a weight loss regime.

Low carb diet by Dr. Atkins continues as possibly one of the most accepted low carb diets on the market today. Low carbohydrate, high protein Atkins diet attractiveness has helped spring numerous similar diets who operate on the same values of high-protein, low-carbohydrate eating diet. Nowadays people who want to lose weight have a lot of high protein diets to choose from.

Tests have verified that high-protein, low-carbohydrate intake has numerous good effects as well as create considerable fat burning with no need to limit calories. Lots of people who make use of the low carb, high protein diet invented by Dr. Atkins have for a long time been reporting this effect. There are studies that show that low carbohydrate eating improves triclycerides, lowers blood sugar for diabetics and people with beginning diabetes and boosts good cholesterol (HDL). Low carb, high protein diet plan has been continuously confirmed to enhance insulin sensitivity, decrease blood pressure and cut blood insulin levels. If we judge it against diets low in fat, high protein, low carb dieters also lose a reduced amount of muscle mass.

Although not medically proven, there are numerous various positive effects testified by people on low-carb, high-protein diet by Dr.Atkins. Some of these include energy increase, reduced longing for candys, enhanced attentiveness, improved temper and decrease of depression kind of signs.

Nonetheless there are also several advantages that are exclusive to the high-protein, low-carbohydrate Dr. Atkins diet. If you are one of countless people who have been trying to lose weight with low fat diets in previous years you will get pleasure from eating all of those forbidden foods that once you could not touch. Butter, steak and cream are a regular element of low carb diet devised by Dr. Atkins. Many people enjoy eating foods once off limits to them. People on high protein diet devised by Dr. Atkins are permitted to consume their full of rich meats, cheeses and fats and oils.

Diet invented by Dr. Atkins is also undemanding to make use of if compared with majority of other protein high diets that are on the market today. There are a few of simple carbohydrate calculations that you are going to need to learn, but when you do that, you are going to be free to have a meal of any food you want from the acceptable food listing.

Dr. Atkins furthermore emphasized the need of finding your own individual carb level. Various individuals have unique degree of carbohydrate tolerance. While some of us put on weight on just 90 grams of carbs per day, other people can eat as many as 120 grams of carbs daily. During your ongoing dieting phase and pre-maintenance stage of the low carbohydrate, high protein diet by Dr.Atkins, you will ascertain your individual carb count that is going to help you establish your carb goal from now on.

The status of high-protein, low-carb diet devised by Dr. Atkins can even be a double-edged sword for the anyone trying to lose weight with it. Given that there is plenty of tips accessible about the low carbohydrate Dr. Atkins diet, which makes it simple to get resources and support, but can at the same time confuse you. There have been scores of Atkins books written and furthermore there are infinite amounts of websites that provide you with group support, information and tips. However nearly everyone has heard of diet by Dr. Atkins and almost has his or her own outlook about it. You need to be aware that there are scores of misconstructions around the world regarding the features of the Atkins diet, and you are going to, without a doubt, have to stand up for your newly discovered eating technique from time to time.

There are also some of the other downsides for using the high-protein, low-carb Atkins diet. You should count carbs in every piece of food you eat to be assured that you are keeping within your individual carbohydrate boundary. Additionally, there is the matter of Induction, the most intensely contested phase of the plan. Induction can be tough to come through if you have been on a diet that centers on carbs and sugar. Moreover, loads of individuals have a go at Induction and mistakenly judge that this is the method that the whole diet will be. They quit without even starting the genuine diet by Dr.Atkins.

Every now and then even if it does not occur very often, some individuals are going to live through a carbohydrate crash frequently during the 3rd and up to 5th day of the Dr. Atkins diet. Such sort of reaction is a result of their body experiencing the ketosis phase or using fat as fuel instead of carbs. The sensation is short-lived but lots of people trying to lose weight have sworn off high-protein, low-carbohydrate diets entirely because of this small accident.

Overall, with the few trivial shortcomings considered, high-protein, low-carbohydrate diet invented by Dr. Atkins continues to be one of the most used high protein diets because of one simple reason. It works. A lot of people have succeeded with the high protein, low carbohydrate diet by Dr.Atkins and the high-protein, low-carbohydrate approach to dieting.

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Both Yuri Elkaim, Bphe, Ck & Luka Zimmerman are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.

Yuri Elkaim, Bphe, Ck has sinced written about articles on various topics from Lose Weight, Nutrition and Fitness. Yuri Elkaim is the owner and founder of Total Wellness Consulting, a leading health, fitness, and wellness company offering health-conscious individuals innovative information, programs, and technologies to help reach their goals of physical and mental we. Yuri Elkaim, Bphe, Ck's top article generates over 6600 views. to your Favourites.

Luka Zimmerman has sinced written about articles on various topics from Health, Atkins and Information Technology. Luka Zimmerman is a healthy living fan, publisher and editor of , a website where you can find comprehensive. Luka Zimmerman's top article generates over 49500 views. to your Favourites.