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Saturday, June 30, 2012

The Basics Of High Protein Low Carbohydrate Diets

There are two major types of energy sources found in foods that people eat. These include proteins, which are largely from animal sources and carbohydrates, which are predominantly from plant sources but are also found in foods from animals. The human body requires proteins as they break down into the essential amino acids required by the body. Carbohydrates are not required in a diet but they are broken down into glucose very rapidly once consumed. Glucose becomes blood sugar which is used by the cells or stored in the fatty tissue of the body.

Lowering Carbohydrates

A low carbohydrate diet strives to eliminate the excessive carbohydrates in the diet which forces the body to break down the fat stored in the body to create the energy needed for metabolism. The corresponding increase in proteins, which require more energy to digest, provides the body with the essential amino acids and energy required on an immediate basis.

Lowering carbohydrates is typically done in phases. A restrictive initial phase, which can last two or more weeks, is seen as essential to reduce carbohydrate cravings and reset the body to burn the stored fatty tissue and to regulate blood glucose levels, insulin production levels and to induce a state known as ketosis. This is simply the breakdown of glucagon, the stored version of glucose, which is needed for weight loss.

Lowering carbohydrates means removing most types of fruits, some vegetables, all starches and all refined foods from the diet. During the restrictive initial phase there is no consumption of breads, desserts, sweets, sugared beverages, fruit juices, starchy vegetables like beets, corn or potatoes, rice or any type of processed grains.

Gradually small amounts of starchy vegetables, fruits and whole grains are reintroduced to the diet in limited quantities until a balance is achieved where weight gain does not occur. Typically carbohydrates are restricted to about 20 grams per day with an increase up to 60 grams when weight goals are obtained.

Higher Protein

Most protein comes from animal products including dairy products, lean meats, fish, seafood and some unusual sources such as nuts, grains and beans. Protein from most animal sources including beef, lamb, pork and poultry does contain some saturated fats, which are linked to high cholesterol levels and higher triglyceride levels.

High protein diets that limit servings to 3 to 4 ounces, recommend the use of low fat or fat free dairy products and encourage the consumption of fish, seafood and beans to supplement animal protein sources are seen as beneficial in weight loss and overall good health. Overall healthy individuals will find that a low carbohydrate high protein diet will encourage weight loss. This can be enhanced by adding regular exercise and portion control to the diet. Adding fibre, which can be limited without careful choice of carbohydrates, will also benefit in weight loss and blood glucose, cholesterol and triglyceride control.

As with any type of diet it is important to check with your doctor before starting a low carbohydrate high protein diet. These diets may not be appropriate for individuals with digestive disorders, those that are pregnant or breastfeeding, or people with kidney disease or on certain types of medications.

This article about high protein diets has been written by our team and is an example of the weight loss info and tips given in how to best lose weight website simple information and common sense infos about the best ways to lose weight and the best supplements.

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