Benefits of a high protein low carb diet
Low-carb, high-protein diets limit your intake of grains, starchy vegetables, and sugar, and increase your intake of protein and fat. A study published in the Annals of Internal Medicine in September 2014 found that this type of diet was more effective for weight loss than a skinny diet. Low-carb, high-protein diets also improve cholesterol profile and help with blood sugar control in diabetics however this eating plan also disadvantages, including the risk kidney damage and increased risk of heart disease if not followed properly.
How many grams of carbohydrates in a low carb diet?
The Dietary Guidelines for Americans 2010 recommends adults get 45 to 65 percent of daily calories from carbohydrates, the body’s main energy spource is about 225-325 grams of carbohydrates per day. Low-carb diets recommend significantly fewer carbs – 60,130 grams per day, according MayoClinic.org. Many diets such as the Atkins diet, go even lower, which means that only 20 grams of net carbohydrates – carbs minus fiber – in that order
When you reduce your carbohydrates, you need to increase your protein and fat intake to offset the extra calories. In a high protein content, the low-carb diet, a large part of the extra calories come from protein.
How Low-Carb Diets Work
Low carb, high-protein diets promote weight loss because you automatically cut out some unhealthy, high-calorie foods, such as cakes, cookies, candy, ice cream and sweets you are also cutting down on foods such as potatoes that even nutritious, are also high in starch is converted to sugar in the body, and then enter your bloodstream as glucose or glucose. Your body uses glucose to fuel all your activities, but excess glucose is stored as fat but in a low carb diet, the body begins to use fat as a primary energy source.
Since protein is the most satiating nutrient, it can help you control your caloric intake while banta.Protein can also stimulate thermogenesis, or increased metabolic activity, during digestion, according to a study published in The American Journal of Clinical Nutrition in January 2011.
Low Carb Dieters Fared in Studies
In 2014 Annals of Internal Medicine study low-carb group lost an average of 8 pounds more than the lean group on a år.De low carbers also lost more body fat and had higher levels of good cholesterol and lower levels of triglycerides than the lean group.
The results of a 12-week study published in The Journal of Pediatrics in March 2003 found that young people on a low-carb diet lost 11 pounds more than those on a low-fat diet.
A study published in Diabetes in September 2004 found that a five-week low-carb, high-protein diet dramatically lowered circulating glucose concentration in participants with untreated diabetes.
Restricting carb intake to less than 20 grams per day can cause ketosis, a process in which the body breaks down fat for energy. Detta causing substances called ketones build up in the blood and can lead to symptoms such as headache, nausea, bad breath and mental and physical fatigue.
A diet rich in protein can increase your intake of saturated fat, an unhealthy type of fat from animal foods that can cause hjärtsjukdomar. A study published in the BMJ in June 2012 found that regular connection to a low-carb, high-protein diet, without regard to the type of carbohydrate or protein, was associated with an increased risk of heart disease among Swedish women aged 30-49 årunder a period of 16 years.
A low carb diet can also strain your kidneys and aggravate existing njurproblem. Risk of osteoporosis and kidney stones can be higher, because you can lose more calcium through increased urination on a high protein diet.
A healthy Middle Ground
Complex carbohydrates such as whole grains, fruits and vegetables are healthy part of a balanced kost.De are rich sources of dietary fiber, which you need for digestive health, as well as important vitamins and mineraler.Hellre than cutting out these healthy foods, rather than cutting out sugary foods and refined-grain products such as white rice and white bröd.Ät more nonstarchy vegetables and choose lean protein like white meat chicken, fish, tofu and beans to decrease your intake of saturated fat.