By Mitch Rice
With obesity reaching near epidemic levels, health-conscious people are looking at various ways to lose weight, with the low-carb/high-protein diet being one popular method. Various incarnations of this diet in recent years include the Atkins diet, the Keto diet, and the Zone diet. However, all versions of this type of diet include limiting carbohydrate and sugar intake while increasing protein. While these diets do facilitate weight loss, they do come with certain risks worth considering before starting a low-carb diet.
What is it?
Different versions of the low-carb/high-protein diet have different macronutrient ratios. Still, in general, these diets try to limit the intake of carbs to under 25% of the total daily calories. For a 2,000-calorie/day diet, this averages around 130 grams of carbs. Some low-carb diets even cut that to as little as 10% of the daily calorie intake from carbohydrates. Conversely, while lowering the carbohydrate intake, many of these diets increase the recommended daily allotment of protein significantly, up to 1.4 grams of protein per pound of body weight.
Many of these diets also increase fat intake to offset the decreased carb intake, as the body tends to burn carbohydrates first for energy, followed by fat. On the Atkins diet, one example of the daily intake for a 2,000-calorie diet would be 26% carbs, 40% fat, and 34% protein, or around 170 g for a person weighing 150 lbs. The body now burns fat instead of carbohydrates for energy, which facilitates fat burning for weight loss.
High-protein diets tend to increase feelings of fullness, which decreases appetite and hunger levels. It also takes more oxygen to burn fat than sugars from carbs, which increases the thermic effect of food. Decreasing carbohydrate intake helps regulate blood sugar, and high protein also increases bone health. However, these types of diets come with just as many risks as benefits.
Low-Carb Diet Risks
While low-carb/high-protein diets do facilitate rapid weight loss, lowered appetite, and blood sugar regulation, they also come with several negative side effects. Some studies of individuals who adopted these diets long-term indicated an increase in certain types of cancer, especially when ingesting high amounts of animal-based protein, as well as hormonal imbalance due to nutrient deficiency. Here are some notable downsides:
- Nutrient deficiencies: Limiting your food intake to a certain type of nutrient means you are not getting the nutrients you need from a well-rounded diet. This might result in vitamin deficiencies.
- Kidney strain: In individuals who already suffer from kidney disease, increased protein levels can strain the kidneys even further. Individuals with type 1 diabetes should not go on a low-carb/high-protein diet.
- Heart health: In the short term, weight loss, blood sugar control, and more protein that promotes muscle mass can have a positive impact on heart health. However, these diets also often increase fat intake to offset the energy deficit from a lack of carbohydrates, which can increase cholesterol levels and negatively impact heart health over time.
- Reduced carb intake: Individuals with metabolic disorders that rely on carbohydrate intake to stay regulated do not do well on these types of diets. Excessive restriction of carbohydrates can result in fatigue, headaches, constipation, and bad breath.
- Increased cortisol: High-protein diets tend to increase cortisol secretion from the adrenal glands. Because cortisol is the stress hormone, it may cause many of the symptoms of increased stress, such as insomnia, rapid heart rate, and inflammation.
- Decreased testosterone: These diets tend to have a huge impact on testosterone production, with some men reporting as much as a 37% decrease in testosterone levels. In extreme cases, testosterone replacement therapy may be required, with the TRT effects timeline showing changes in energy levels, libido, and mood in the first 6 weeks and up to 6 months required to return to normal hormone levels.
- HGH impact: In response to protein consumption, HGH and insulin tend to rise. Those who are undergoing HGH therapy should talk with their doctors about the potential adverse effects of the diet on their therapy.
Conclusion
The bottom line is simple: low-carb/high-protein diets have their uses, especially in healthy individuals, but are not well suited for most people in the long term. They can provide short-term weight loss, but they can also have a negative impact on overall health over time. For athletes who are trying to lose weight while also increasing muscle mass, these types of diets have their benefits. This also applies to relatively active people who do not lead sedentary lifestyles. However, for most people, this kind of dietary change should not be a lifelong adjustment. The body does need a certain amount of carbohydrate intake to maintain balanced health, and too much protein consumption can strain the kidneys. Too much fat in diets like Adkins and Zone can raise cholesterol levels and have a negative impact on heart health. Finally, if you have any underlying health conditions of which you are unaware, this type of drastic change in your diet without proper medical supervision might make these problems worse. Consult with your doctor before making any dietary changes. Consider the medications you take, as well as your personal dietary needs, and find the system that is best for your long-term health.
Data and information are provided for informational purposes only, and are not intended for investment or other purposes.
