High Protein Low Carbohydrate Diet:
Diets high in protein and low in simple carbohydrates have become popular as a way to lose
weight while bringing your cholesterol, triglycerides and body fat down to a healthy level. Such
diets usually also restrict fat, because each gram supplies so many calories. However, some high
protein-low carbohydrate diets, such as the Atkins diet, do not restrict fat.
High protein reducing diets are those that provide more than 1.6 gm/kg/ideal body weight per day.
The theory behind these diets is that slower-burning energy sources, protein and fat, provide a
steady supply of energy and thus are less likely to lead to weight gain. In addition, people tend to
feel full longer after eating protein than after eating carbohydrates, because carbohydrates empty
from the stomach quickly and are digested quickly. Carbohydrates also strongly stimulate insulin
production, which promotes fat deposition and increases appetite.
Some of these diets recommend avoiding foods with a high glycemic index. Foods that contain
carbohydrates are given a glycemic index, which indicates how quickly the carbohydrates are
digested and thus how a food affects the level of sugar in the blood. Foods that contain large
amounts of sugar (such as maple syrup, honey, and candy) and starchy foods (such as carrots,
potatoes, and some cereals) have a high glycemic index because they are quickly digested and
quickly increase blood sugar levels. Foods that are high in fiber (such as whole-grain rye bread
and all-bran cereals) have a low glycemic index because they are digested more slowly and do not
quickly increase blood sugar levels. This index is useful for diabetics who need to control their
blood sugar levels and for athletes who need to restore their blood sugar levels after an athletic
performance. However, the glycemic index is not useful for dieters. The difference between the
speed of carbohydrate digestion for foods with the highest and lowest glycemic indexes is so small
that it makes little difference to most dieters. Avoiding foods with a high glycemic index does not
promote weight loss, and it eliminates foods with valuable vitamins and minerals.
This diet is for anyone who wants to reach their ideal weight. It works with clients with diabetes,
hypoglycemia, high blood pressure, high cholesterol and
heart disease.
Over a period of several weeks the high protein low carbohydrate diet eliminates refined
carbohydrates, such as sugar, white rice, white bread and crackers from your diet, and replaces
them with fiber-rich whole fruits, vegetables, brown rice, and products made from whole wheat flour.
Some experts do not recommend following a high-protein diet for long periods of time (4 – 6
weeks). Some evidence suggests that over years, very high protein diets impair kidney function
and may contribute to the decrease in kidney function that occurs in older people. People with
certain kidney and liver disorders should not consume a high-protein diet.
Very low carbohydrate diets (of less than 100 grams a day) can also cause a problem, the
accumulation of keto acids (ketosis). When a person does not consume enough energy for the
body's needs, the body breaks down fats. As part of this process, the body produces ketosis. In
small amounts, keto acids are easily excreted by the kidneys without causing symptoms. However,
in large amounts, they can cause nausea, fatigue, bad breath, and even more serious symptoms,
such as dizziness (due to dehydration) and abnormal heart rhythms (due to electrolyte
imbalances). People following a low-carbohydrate diet (or any other weight loss diet) should drink
large amounts of water to help flush keto acids from the body.
Low-carbohydrate diets tend to cause large amounts of weight to be lost during the first week or
so, as the body converts stored carbohydrates (glycogen) to energy. As glycogen is broken down,
the body also excretes large amounts of water, adding to the weight loss. However, once the body
begins to use stored fat for energy, weight loss slows. Low carbohydrate diets may be high in fat
and thus the total caloric intake may exceed what the body uses; in such cases, weight loss may
stop after glycogen is used up.
Men lose an average of 6-8 pounds after the first two weeks on this diet. Women lose an average
of 4-6 pounds. In subsequent weeks, dieters lose an average of 1-2 pounds each week.
Recommendations:
Meals should consist of:
Protein: as much as you want, preferably skinless, lean white meats. Or make an omelet loaded
with real cheese and slices of fiber-rich vegetables such as broccoli, cauliflower, fresh mushrooms,
green pepper, scallions, spinach and green beans.
Salads: consisting largely of greens and selected vegetable such as radishes, mushrooms,
cucumber, celery and various peppers. Jazz up your salad with slices of chicken, turkey or cheese.
Or pile it high with tuna, shrimp, or crab meat.
Vegetables: choices including bean sprouts, broccoli, cabbage, mushrooms, green pepper,
spinach, and lettuce. Stir fry a selection of vegetables in olive oil and add chicken, beef, turkey, or
even tofu (extra firm is best). They should be eaten raw, dipped in olive oil or with a low-
carbohydrate dressing.
If a person eats two meals per day, they should consist of only protein and vegetables. Be creative
and remember to vary your selections and try new dishes as often as possible. Fruits should be
limited, but if the person must eat fruit as a treat, peaches and plums are preferred. However,
these fruits must be
eaten only two or three times per week.
Eating small amounts frequently throughout the day helps speed up metabolism so that the body
continues to burn calories. Roasted soy nuts, protein bars, and soups should be tried as they help
maintain steady blood sugar levels and keep feeling energized.
Potential problems include:
1) Too much protein can lead to dehydration through the removal of nitrogen which requires
fluid.
2) One gram of protein consumed leads to one mg of calcium to be excreted. An excess of
protein results in the excretion of too much calcium which in turn decreases bone strength.
3) With a high protein intake, saturated fat intake may increase intake of saturated fat should
be minimized by people with diabetes and/or heart disease.
4) For people with diabetes, an excess of protein can cause kidney damage, a primary
complication of diabetes. People with diabetes who also have renal impairment show a worsening
of kidney function with excess protein intake.
5) Some of these diets have insufficient carbohydrate to provide enough soluble and insoluble
fiber, B vitamins and quantity of food that makes you feel that you have consumed enough food
(satiety).
6) Low carbohydrate diets have inadequate variety. Eating a variety of foods is important to
obtain all of the nutrients needed for good health and to make your diet more interesting.
7) Lifestyle including physical activity is not mentioned in most of these diets. Physical activity
is essential for health and goes hand in hand with a suitable eating plan.
8) There are no well-controlled studies showing the benefits of these diets as the books
generally use testimonials and non-peer reviews references.
Examples of high protein low carbohydrate diet:
Atkins Diet:
The Atkins Diet is a high-protein, low-carbohydrate weight loss diet developed by Robert Atkins
during the 1960s.
The Atkins Diet severely restricts the consumption of carbohydrate-rich foods and encourages the
consumption of protein and fat. It emphasizes meat, cheese, and eggs, while discouraging foods
such as bread, pasta, fruit, and sugar. It is a form of ketogenic diet.
The underlying premise of the Atkins Diet is that diets high in carbohydrates cause some people to
gain weight and can ultimately lead to obesity. Such diets increase the production of insulin. When
insulin levels are high, the food we eat is quickly and easily converted into fat, and stored in our
cells. By restricting the consumption of carbohydrates, the production of insulin is moderated. In
addition, the lack of available carbohydrate (the body’s preferred fuel source) forces the body to
burn stored fat as energy.
The changes in metabolism that occur with severe carbohydrate restriction also cause the body to
excrete ketones (breakdown product of fat metabolism) in the urine. As ketones contain calories,
the loss of ketones in the urine may enhance weight loss.
Since there are no limits on the amount of calories or quantities of foods allowed on the diet, there
is little hunger between meals. And Atkins dieters can eat as many calories as desired from protein
and fat, as long as carbohydrate consumption is restricted.
The diet is divided into four phases: Induction, Ongoing Weight Loss, Premaintenance, and
Maintenance.
During the Induction phase (the first 14 days of the diet), carbohydrate intake is limited to no more
than 20 grams per day. Foods allowed include butter, oil, meat, poultry, fish, eggs, cheese, and
cream. The daily amount of carbohydrates allowed equals about three cups of salad vegetables,
such as lettuce, cucumbers, and celery. No fruit, bread, grains, starchy vegetables, or dairy are
allowed during this phase.
During the Ongoing Weight Loss phase, dieters experiment with various levels of carbohydrate
consumption (15-40 grams of carbohydrates a day) until they determine the most liberal level of
carbohydrate intake that allows them to continue to lose weight. Dieters are encouraged to
maintain this level of carbohydrate intake until their weight loss goals are met. When the individual
is about 10 pounds from their desired weight, they begin the pre-maintenance phase.
During the Premaintenance and Maintenance phases, dieters determine the level of carbohydrate
consumption that allows them to maintain their weight. To prevent weight regain, dieters are told to
maintain this level of carbohydrate consumption, perhaps for the rest of their lives. According to
Dr. Atkins, most people must limit their carbohydrate intake to no more than 60 grams per day to
keep lost weight off.
In addition to the dietary restrictions discussed, Dr. Atkins’ weight loss program recommends
regular exercise and nutritional supplementation.
In his books, Atkins recommends a wide-range of nutritional supplements, including a multi-vitamin.
Among his recommendations (2000 Calories a day), Atkins suggests the following daily dosages:
300-600 micrograms (mcg) of chromium picolinate, 100-400 milligrams (mg) of pantetheine, 200
mcg of selenium, and 450-675 mcg of biotin.
According to Atkins, the diet can alleviate symptoms of conditions such as fatigue, irritability,
headaches, depression, and some types of joint and muscle pain.
Until his death in 2003, Dr. Atkins and his colleagues at The Atkins Center for Complementary
Medicine in New York have used this diet to treat patients with obesity, as well as non-insulin
dependent (type 2) diabetes mellitus (NIDDM), high cholesterol and triglycerides, and elevated
blood pressure.
Potential problems include:
o Some complications associated with the diet include ketosis, dehydration, electrolyte loss,
calcium depletion, weakness, nausea, and kidney problems.
o People with diabetes taking insulin are at risk of becoming hypoglycemic if they do not eat
appropriate carbohydrates. Also, persons who exercise regularly may experience low energy levels
and muscle fatigue from low carbohydrate intake.
o The diet may contain a large amount of saturated fat and cholesterol, putting those at risk
for heart disease in danger.
o Recent research has found that high-protein diets speed up the progression of hardening of
the arteries (atherosclerosis).
The Zone diet:
People, who prefer to have a higher protein diet but also want to eat more carbohydrates than is
allowed in the Atkins diet, may find the zone diet more to their liking. Atkins is best suited for
people who are meat lovers.
The Zone Diet (designed by Barry Sears) is an interesting type of fad diet that is probably not as
effective as the Atkins Diet. The Zone Diet outright states that carbohydrates are fattening (just
like the Atkins Diet), but it does not call for such a huge reduction in carbohydrates as does the
Atkins Diet.
Instead, the Zone Diet calls for people to eat 40% of their calories each day from carbohydrates,
30% of their calories from protein sources (such as meat and fish) and 30% of their calories from
fat (remember that fat is inside many meats, but also foods like nuts and certain oils, etc).
Therefore, the Zone Diet is a 40-30-30 diet (40% carbohydrates, 30% protein, and 30% fat).
The Zone Diet does not actually prohibit from any particular food group; however food with high fat
and carbohydrates such as grains, starches, and pastas should be avoided. Fruits and vegetables
are the preferred source of carbohydrates and monounsaturated fats (such as olive oil, almonds,
avocados) are the ideal choice of fats.
Weight loss experts agree that the Zone Diet has some very credible claims and they agree that
some of its theories are effective and true. But still they believe that the carbohydrate portion of
the Zone Diet is too large, therefore they probably found that the Atkins Diet will help to lose weight
at the fastest rate possible, and to keep it off.
The Zone Diet requires a real lifestyle change, a complete dependence on the whole system of
thinking, calculating before each and every snack, buying special foods at the grocery store,
and/or buying their own Zone Perfect foods (if you want to avoid having to calculate everything
yourself).
Therefore, the Zone Diet is not very practical and the average dieter will find it very difficult to wrap
their life around this new fad diet, but it can provide for permanent weight loss if one is disciplined
enough to ride it out.
Diets high in protein and low in simple carbohydrates have become popular as a way to lose
weight while bringing your cholesterol, triglycerides and body fat down to a healthy level. Such
diets usually also restrict fat, because each gram supplies so many calories. However, some high
protein-low carbohydrate diets, such as the Atkins diet, do not restrict fat.
High protein reducing diets are those that provide more than 1.6 gm/kg/ideal body weight per day.
The theory behind these diets is that slower-burning energy sources, protein and fat, provide a
steady supply of energy and thus are less likely to lead to weight gain. In addition, people tend to
feel full longer after eating protein than after eating carbohydrates, because carbohydrates empty
from the stomach quickly and are digested quickly. Carbohydrates also strongly stimulate insulin
production, which promotes fat deposition and increases appetite.
Some of these diets recommend avoiding foods with a high glycemic index. Foods that contain
carbohydrates are given a glycemic index, which indicates how quickly the carbohydrates are
digested and thus how a food affects the level of sugar in the blood. Foods that contain large
amounts of sugar (such as maple syrup, honey, and candy) and starchy foods (such as carrots,
potatoes, and some cereals) have a high glycemic index because they are quickly digested and
quickly increase blood sugar levels. Foods that are high in fiber (such as whole-grain rye bread
and all-bran cereals) have a low glycemic index because they are digested more slowly and do not
quickly increase blood sugar levels. This index is useful for diabetics who need to control their
blood sugar levels and for athletes who need to restore their blood sugar levels after an athletic
performance. However, the glycemic index is not useful for dieters. The difference between the
speed of carbohydrate digestion for foods with the highest and lowest glycemic indexes is so small
that it makes little difference to most dieters. Avoiding foods with a high glycemic index does not
promote weight loss, and it eliminates foods with valuable vitamins and minerals.
This diet is for anyone who wants to reach their ideal weight. It works with clients with diabetes,
hypoglycemia, high blood pressure, high cholesterol and
heart disease.
Over a period of several weeks the high protein low carbohydrate diet eliminates refined
carbohydrates, such as sugar, white rice, white bread and crackers from your diet, and replaces
them with fiber-rich whole fruits, vegetables, brown rice, and products made from whole wheat flour.
Some experts do not recommend following a high-protein diet for long periods of time (4 – 6
weeks). Some evidence suggests that over years, very high protein diets impair kidney function
and may contribute to the decrease in kidney function that occurs in older people. People with
certain kidney and liver disorders should not consume a high-protein diet.
Very low carbohydrate diets (of less than 100 grams a day) can also cause a problem, the
accumulation of keto acids (ketosis). When a person does not consume enough energy for the
body's needs, the body breaks down fats. As part of this process, the body produces ketosis. In
small amounts, keto acids are easily excreted by the kidneys without causing symptoms. However,
in large amounts, they can cause nausea, fatigue, bad breath, and even more serious symptoms,
such as dizziness (due to dehydration) and abnormal heart rhythms (due to electrolyte
imbalances). People following a low-carbohydrate diet (or any other weight loss diet) should drink
large amounts of water to help flush keto acids from the body.
Low-carbohydrate diets tend to cause large amounts of weight to be lost during the first week or
so, as the body converts stored carbohydrates (glycogen) to energy. As glycogen is broken down,
the body also excretes large amounts of water, adding to the weight loss. However, once the body
begins to use stored fat for energy, weight loss slows. Low carbohydrate diets may be high in fat
and thus the total caloric intake may exceed what the body uses; in such cases, weight loss may
stop after glycogen is used up.
Men lose an average of 6-8 pounds after the first two weeks on this diet. Women lose an average
of 4-6 pounds. In subsequent weeks, dieters lose an average of 1-2 pounds each week.
Recommendations:
Meals should consist of:
Protein: as much as you want, preferably skinless, lean white meats. Or make an omelet loaded
with real cheese and slices of fiber-rich vegetables such as broccoli, cauliflower, fresh mushrooms,
green pepper, scallions, spinach and green beans.
Salads: consisting largely of greens and selected vegetable such as radishes, mushrooms,
cucumber, celery and various peppers. Jazz up your salad with slices of chicken, turkey or cheese.
Or pile it high with tuna, shrimp, or crab meat.
Vegetables: choices including bean sprouts, broccoli, cabbage, mushrooms, green pepper,
spinach, and lettuce. Stir fry a selection of vegetables in olive oil and add chicken, beef, turkey, or
even tofu (extra firm is best). They should be eaten raw, dipped in olive oil or with a low-
carbohydrate dressing.
If a person eats two meals per day, they should consist of only protein and vegetables. Be creative
and remember to vary your selections and try new dishes as often as possible. Fruits should be
limited, but if the person must eat fruit as a treat, peaches and plums are preferred. However,
these fruits must be
eaten only two or three times per week.
Eating small amounts frequently throughout the day helps speed up metabolism so that the body
continues to burn calories. Roasted soy nuts, protein bars, and soups should be tried as they help
maintain steady blood sugar levels and keep feeling energized.
Potential problems include:
1) Too much protein can lead to dehydration through the removal of nitrogen which requires
fluid.
2) One gram of protein consumed leads to one mg of calcium to be excreted. An excess of
protein results in the excretion of too much calcium which in turn decreases bone strength.
3) With a high protein intake, saturated fat intake may increase intake of saturated fat should
be minimized by people with diabetes and/or heart disease.
4) For people with diabetes, an excess of protein can cause kidney damage, a primary
complication of diabetes. People with diabetes who also have renal impairment show a worsening
of kidney function with excess protein intake.
5) Some of these diets have insufficient carbohydrate to provide enough soluble and insoluble
fiber, B vitamins and quantity of food that makes you feel that you have consumed enough food
(satiety).
6) Low carbohydrate diets have inadequate variety. Eating a variety of foods is important to
obtain all of the nutrients needed for good health and to make your diet more interesting.
7) Lifestyle including physical activity is not mentioned in most of these diets. Physical activity
is essential for health and goes hand in hand with a suitable eating plan.
8) There are no well-controlled studies showing the benefits of these diets as the books
generally use testimonials and non-peer reviews references.
Examples of high protein low carbohydrate diet:
Atkins Diet:
The Atkins Diet is a high-protein, low-carbohydrate weight loss diet developed by Robert Atkins
during the 1960s.
The Atkins Diet severely restricts the consumption of carbohydrate-rich foods and encourages the
consumption of protein and fat. It emphasizes meat, cheese, and eggs, while discouraging foods
such as bread, pasta, fruit, and sugar. It is a form of ketogenic diet.
The underlying premise of the Atkins Diet is that diets high in carbohydrates cause some people to
gain weight and can ultimately lead to obesity. Such diets increase the production of insulin. When
insulin levels are high, the food we eat is quickly and easily converted into fat, and stored in our
cells. By restricting the consumption of carbohydrates, the production of insulin is moderated. In
addition, the lack of available carbohydrate (the body’s preferred fuel source) forces the body to
burn stored fat as energy.
The changes in metabolism that occur with severe carbohydrate restriction also cause the body to
excrete ketones (breakdown product of fat metabolism) in the urine. As ketones contain calories,
the loss of ketones in the urine may enhance weight loss.
Since there are no limits on the amount of calories or quantities of foods allowed on the diet, there
is little hunger between meals. And Atkins dieters can eat as many calories as desired from protein
and fat, as long as carbohydrate consumption is restricted.
The diet is divided into four phases: Induction, Ongoing Weight Loss, Premaintenance, and
Maintenance.
During the Induction phase (the first 14 days of the diet), carbohydrate intake is limited to no more
than 20 grams per day. Foods allowed include butter, oil, meat, poultry, fish, eggs, cheese, and
cream. The daily amount of carbohydrates allowed equals about three cups of salad vegetables,
such as lettuce, cucumbers, and celery. No fruit, bread, grains, starchy vegetables, or dairy are
allowed during this phase.
During the Ongoing Weight Loss phase, dieters experiment with various levels of carbohydrate
consumption (15-40 grams of carbohydrates a day) until they determine the most liberal level of
carbohydrate intake that allows them to continue to lose weight. Dieters are encouraged to
maintain this level of carbohydrate intake until their weight loss goals are met. When the individual
is about 10 pounds from their desired weight, they begin the pre-maintenance phase.
During the Premaintenance and Maintenance phases, dieters determine the level of carbohydrate
consumption that allows them to maintain their weight. To prevent weight regain, dieters are told to
maintain this level of carbohydrate consumption, perhaps for the rest of their lives. According to
Dr. Atkins, most people must limit their carbohydrate intake to no more than 60 grams per day to
keep lost weight off.
In addition to the dietary restrictions discussed, Dr. Atkins’ weight loss program recommends
regular exercise and nutritional supplementation.
In his books, Atkins recommends a wide-range of nutritional supplements, including a multi-vitamin.
Among his recommendations (2000 Calories a day), Atkins suggests the following daily dosages:
300-600 micrograms (mcg) of chromium picolinate, 100-400 milligrams (mg) of pantetheine, 200
mcg of selenium, and 450-675 mcg of biotin.
According to Atkins, the diet can alleviate symptoms of conditions such as fatigue, irritability,
headaches, depression, and some types of joint and muscle pain.
Until his death in 2003, Dr. Atkins and his colleagues at The Atkins Center for Complementary
Medicine in New York have used this diet to treat patients with obesity, as well as non-insulin
dependent (type 2) diabetes mellitus (NIDDM), high cholesterol and triglycerides, and elevated
blood pressure.
Potential problems include:
o Some complications associated with the diet include ketosis, dehydration, electrolyte loss,
calcium depletion, weakness, nausea, and kidney problems.
o People with diabetes taking insulin are at risk of becoming hypoglycemic if they do not eat
appropriate carbohydrates. Also, persons who exercise regularly may experience low energy levels
and muscle fatigue from low carbohydrate intake.
o The diet may contain a large amount of saturated fat and cholesterol, putting those at risk
for heart disease in danger.
o Recent research has found that high-protein diets speed up the progression of hardening of
the arteries (atherosclerosis).
The Zone diet:
People, who prefer to have a higher protein diet but also want to eat more carbohydrates than is
allowed in the Atkins diet, may find the zone diet more to their liking. Atkins is best suited for
people who are meat lovers.
The Zone Diet (designed by Barry Sears) is an interesting type of fad diet that is probably not as
effective as the Atkins Diet. The Zone Diet outright states that carbohydrates are fattening (just
like the Atkins Diet), but it does not call for such a huge reduction in carbohydrates as does the
Atkins Diet.
Instead, the Zone Diet calls for people to eat 40% of their calories each day from carbohydrates,
30% of their calories from protein sources (such as meat and fish) and 30% of their calories from
fat (remember that fat is inside many meats, but also foods like nuts and certain oils, etc).
Therefore, the Zone Diet is a 40-30-30 diet (40% carbohydrates, 30% protein, and 30% fat).
The Zone Diet does not actually prohibit from any particular food group; however food with high fat
and carbohydrates such as grains, starches, and pastas should be avoided. Fruits and vegetables
are the preferred source of carbohydrates and monounsaturated fats (such as olive oil, almonds,
avocados) are the ideal choice of fats.
Weight loss experts agree that the Zone Diet has some very credible claims and they agree that
some of its theories are effective and true. But still they believe that the carbohydrate portion of
the Zone Diet is too large, therefore they probably found that the Atkins Diet will help to lose weight
at the fastest rate possible, and to keep it off.
The Zone Diet requires a real lifestyle change, a complete dependence on the whole system of
thinking, calculating before each and every snack, buying special foods at the grocery store,
and/or buying their own Zone Perfect foods (if you want to avoid having to calculate everything
yourself).
Therefore, the Zone Diet is not very practical and the average dieter will find it very difficult to wrap
their life around this new fad diet, but it can provide for permanent weight loss if one is disciplined
enough to ride it out.
 | |  | |  |
- Diet
Starvation
Fasting
Very Low Calorie Diet
Low Calorie Diet
Normal Calorie Diet
High Protein Low CHO Diet
High Fat Diet
Low Fat Diet
Beverly Hills Diet
High Fibre Diet
Grapefruit Diet
Fasting
Very Low Calorie Diet
Low Calorie Diet
Normal Calorie Diet
High Protein Low CHO Diet
High Fat Diet
Low Fat Diet
Beverly Hills Diet
High Fibre Diet
Grapefruit Diet
Proactol
Lipocerin
Chitosan
Biosculpt Night
Time Weight
Loss Formula
Conjugated
linoleic acid
(CLA)
Pyruvate
Lipocerin
Chitosan
Biosculpt Night
Time Weight
Loss Formula
Conjugated
linoleic acid
(CLA)
Pyruvate
Fat Burn