Stop! Are You On A Low Carb, High Protein Diet?

We Discuss The Long Term Effectiveness and Health Aspects

It has been a long time criticism of the low carb establishment that their diets MAY work, however cannot be maintained and participants gradually put the weight back on because these diets are so far removed from the established eating patterns of western society.

I must admit, I've been unconvinced about whether low carb diets can be applied to the general obese population and generally do not support a "one size fits all diet", however it is clear that good results are being obtained from eating a high protein diet, but can it be maintained or more importantly should it be maintained ?

Should You Be On A Low Carb Diet For Long Periods Of Time

Recent research has found that when participants ate either a high protein diet or a moderate protein diet, strictly controlled over six months with a further six to twelve months of counselling, the groups that ate a high protein diet, lost >10kg more than their counterparts eating a moderate protein diet. They then followed up with these participants 2 years later who were found to have maintained their body weight at the levels achieved at the 12 month study. It was however conceded that they lost contact with 50% of the participants.

This study would seem to suggest that indeed eating more protein and a low carb diet can in fact be an effective weight loss strategy. That is, it is not simply a matter of glycogen and body-water loss and it can be maintained over the long term which has been a major criticism. So this research suggests that a high protein diet can be maintained, but that's not to say, it SHOULD be maintained.

Is it healthy in the long run ? Would I go on a low carb diet ?

Short answer - no, if the research doesn't support it, then I wouldn't risk my health on something that is based on theories or promotional hype. Long answer - It's true that when high protein diets are consumed, an individual will eat less and feel full for longer, this is because protein and fat slow down the digestive process and your stomach stays full for a longer amount of time. Therefore individuals eat less naturally on a low carb intake.

Sounds good doesn't it - but unfortunately, there still isn't enough data on the safety of eating high amounts of protein. It still needs to be determined as to the cardiovascular risks and other adverse effects of high protein diets. Although there is research to support that high protein diets can increase high density lipoproteins or HDL's - commonly thought of as beneficial for healthy cholesterol levels.

For example, some low carb diets recommend eating as much as 10 eggs per day - which seems quite excessive, however, individuals have claimed to have eaten eggs in large quantities over a long period of time with no adverse effects on their cholesterol levels. Research in the area, however still suggests that where eggs make up a large proportion of the diet, there may be health benefits to limiting their consumption. So further research on low carb nutrition still needs to be done.

Can Low Carb Diets Help You?

Many low carb diets, while emphasizing protein and meat intake, also are removing from the equation high glycemic carbohydrates such as the dreaded white bread, a feature most emphasized in the famous South Beach Diet. It is still controversial as to whether eating a low GI (glycemic index) diet is beneficial in trying to lose weight, however is gaining significant research support.

So high protein diets clearly work, and can be maintained, whether these diets are healthy in the long term is as yet, not determined. That's not to say that they aren't, however, while the researchers flesh out this issue, it is better to stay with more conventional nutrition strategies. It is better to stick to the tried and true methods, rather than make yourself a weight loss guinea pig, possibly at the expense of your health.

Sources:

Due A, Tour S, Stove AR, Castrum A. Effect of normal-fat diets, either medium or high in protein, on body weight in overweight subjects: a randomized 1-year trial. Ant J Bes Eat Eta Discord. 2004 Oct;28(10):1283-90. Abstract

Castrum A, Inert Larsen T, Harper A. Atkins and other low-carbohydrate diets: hoax or an effective tool for weight loss? Lancet. 2004 Pep 4;364(9437):897-9. Abstract

Any AS Jr, Olsen AK, Guyton JR, Bakst RP, Westman EC. A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomized, controlled trial. Ann Intern Med. 2004 May 18;140(10):769-77. Abstract

Atkinson FS, McMillan-Price JM, Petocz P, Brand-Miller JC. Physiological validation of the concept of glycemic load in mixed meals over 10 hours in overweight females. Asia Pac J Clin Nutr. 2004 Aug;13(Suppl):S42. Abstract

Nakamura Y, Okamura T, Tamaki S, Kadowaki T, Hayakawa T, Kita Y, Okayama A, Ueshima H; NIPPON DATA80 Research Group. Egg consumption, serum cholesterol, and cause-specific and all-cause mortality: the National Integrated Project for Prospective Observation of Non-communicable Disease and Its Trends in the Aged, 1980 (NIPPON DATA80). Am J Clin Nutr. 2004 Jul;80(1):58-63. Abstract

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