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The high-protein low-carb diet was popular in the 1970's, before saturated fat and heart disease became closely associated. Now, high-protein low-carb diets are once again popular due to the faster initial weight loss they can achieve. However, many dietitians retain doubts about the long term health effects of these carb-restricted weight loss plans.
High protein diets have attracted a lot of attention in recent years. The rationale behind high protein diets is that carbohydrates cause swings in blood sugar that can encourage your body to create body fat. Complex carbs such as rice and pasta are especially emphasized as easy ways to eat lots of calories that your body will then convert into fat. The high protein emphasis of this diet focuses on the consumption of protein and attempts to minimize carbohydrate intake.
Some high protein foods are:
chicken
turkey
lean meats and beef
fish (just about every fish is high in protein, anything from tuna fish, to salmon, to shrimp)
egg whites
Advantages of a High Protein diet
Eating a high protein diet may lead to a steadying of blood sugar levels. Also, it will initially lead to faster-than-average weight loss. Muscle building also becomes a lot easier, and combined with a regular workout, can yield very good results.
Drawbacks of a high protein diet
Since this diet restricts carbohydrates, in the absence of a sufficient amount of them, the body starts burning off fatty acids. Result? The kidneys can become overworked and may suffer damage in the process. In addition, certain chemicals called Ketones are released into the bloodstream, leading to an increased risk of headaches, tiredness, nausea, dehydration, dizziness, constipation and bad breath.
The following are the recommended serving sizes for protein:
- For recommended serving sizes of protein for children and adolescents
- 2 to 3 ounces of cooked lean meat, poultry, and fish (a portion about the size of a deck of playing cards)
- 1/2 cup of cooked dry beans, lentils, or legumes
- 1 egg or 2 tablespoons of peanut butter, which count as 1 ounce of lean meat
Remember, eat everything in moderation and nothing in excess. Also, the only healthy way to achieve permanent weight loss is to burn more calories than you take in. Anything else is just a gimmick.
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