High-Protein, Low-Carb Diets Explained

High-protein, low-carbohydrate diets, like The Atkins Diet, have been widely promoted as effective weight loss plans. These programs generally recommend that dieters get 30% to 50% of their total calories from protein.

By comparison, the American Heart Association, the National Cholesterol Education Program, and the American Cancer Society all recommend a diet in which a smaller percentage of calories come from protein.

How Do Low-Carb Diets Work?

Normally your body burns carbohydrates for fuel. When you drastically cut carbs, the body goes into a metabolic state called ketosis, and it begins to burn its own fat for fuel.

When your fat stores become a primary energy source, you may lose weight.

The Risks of High-Protein, Low-Carb Diets

Choose protein sources that are nutrient-rich and lower in saturated fat and calories, such as:

Some experts have raised concern about high-protein, low-carb diets.

• High cholesterol: Some protein sources - like fatty cuts of meat, whole dairy products, and other high-fat foods - can raise cholesterol, increasing your chance of heart disease. However, studies showed that people on the Atkins diet for up to 2 years actually had decreased “bad” cholesterol levels.
• Kidney problems : If you have any kidney problems, eating too much protein puts added strain on your kidneys. This could worsen kidney function.
• Osteoporosis and kidney stones :When you′re on a high-protein diet, you may urinate more calcium than normal. There are conflicting reports, but some experts think this could make osteoporosis and kidney stones more likely.

Is a Low-Carb Diet Right for You?

If you′re considering a high-protein diet, check with your doctor or a nutritionist to see if it's OK for you. They can help you come up with a plan that will make sure you're getting enough fruits and vegetables, and that you're getting lean protein foods.