Low-Carb Diets: Are You Losing More than Weight?

Low-Carb Diets: Are You Losing More than Weight?

by Monique N. Gilbert, B.Sc. http:/
/www.MoniqueNGilbert.com

The average American eats about twice as much protein than what
they require. Some people, in the pursuit of thinness, are going
on low-carb diets and are eating up to four times the protein
their body needs. Protein deficiency is certainly not a problem
in America. So exactly how much protein do you really need? Much
less than you think. Protein is a vital nutrient, essential to
your health. In its purest form, protein consists of chains of
amino acids. There are 22 amino acids that combine to form
different proteins, and 8 to 9 of these must come from the foods
we eat. Our body uses these amino acids to create muscles,
blood, skin, hair, nails and internal organs. Proteins help
replace and form new tissue, transports oxygen and nutrients in
our blood and cells, regulates the balance of water and acids,
and is essential for making antibodies. However, too much of a
good thing may not be so good for you. Many people are putting
their health at risk by eating to much protein. Excessive
protein consumption, particularly animal protein, can result in
heart disease, stroke, osteoporosis, and kidney stones. As
important as protein is for our body, there are many
misconceptions about how much we really need in our diet, and
the best way to obtain it. According to the American Heart
Association and the National Institutes of Health, as little as
50-60 grams of protein is enough for most adults. This breaks
down to about 10-12% of total calories. Your body only needs
0.36 grams of protein per pound of body weight. To calculate the
exact amount you need, multiply your ideal weight by 0.36. This
will give you your optimum daily protein requirement in grams.
Since the amount of protein needed depends on how much lean body
mass you have, ideal weight is used instead of actual weight.
Infants, children, pregnant and nursing women require more
protein. People on low-carb diets are consuming up to 34% of
their total calories in the form of protein and up to 53% of
total calories from fat. Most of these people are unaware of the
amount of protein and fat that is contained in the foods they
eat. For instance, a typical 3-ounce beef hamburger, which is
small by American standards, contains about 22 grams of protein
and 20 grams of fat. You achieve quick weight loss on these
diets because of this high fat content. High fat foods give you
the sensation of feeling full, faster, so you end up eating
fewer total calories. However, this type of protein and fat
combination is not the healthiest. Animal proteins are loaded
with cholesterol and saturated fat. Many people on these diets
also experience an elevation in their LDL (the bad) cholesterol
when they remain on this diet for long periods. High levels of
LDL cholesterol in the blood, clog arteries and is the chief
culprit in heart disease, particularly heart attack and stroke.
So while you may lose weight in the short-run, you are putting
your cardiovascular health in jeopardy in the long-run. Another
reason weight loss is achieved on these low-carb diets, at least
temporarily, is due to water loss. The increase in the amount of
protein consumed, especially from meat and dairy products,
raises the levels of uric acid and urea in the blood. These are
toxic by-products of protein breakdown and metabolism. The body
eliminates this uric acid and urea by pumping lots of water into
the kidneys and urinary tract to help flush it out. However, a
detrimental side effect of this diuretic response is the loss of
essential minerals from the body, including calcium. The high
intake of protein leaches calcium from the bones, which leads to
osteoporosis. Medical evidence shows that for every 1 gram
increase in animal protein ingested the body loses an average of
1.75 milligrams of calcium in the urine. Additionally, as
calcium and other minerals are leached from our bones, they are
deposited in the kidneys, which can form into painful kidney
stones. If a kidney stone becomes large enough to cause a
blockage, it stops the flow of urine from the kidney and must be
removed by surgery or other methods. Plant-based proteins, like
beans, legumes and soyfoods, also provide fiber, which helps
lowers LDL cholesterol and raises HDL (the good) cholesterol.
This prevents the build up of arterial plaque, which leads to
atherosclerosis (hardening of the arteries) and heart disease,
thus reducing the risk of heart attack and stroke. The amount
and type of protein in your diet also has an important impact on
calcium absorption and excretion. Vegetable-protein diets
enhance calcium retention in the body, and causes less calcium
excretion in the urine. This reduces the risk of osteoporosis
and kidney problems. Interestingly, kidney disease is far less
common in people who eat a vegetable-based diet than it is in
people who eat an animal-based diet. By replacing animal protein
with vegetable protein, and replacing saturated fat with
unsaturated fat (like olive and canola oils), you can avoid the
pitfalls of the typical high-protein low-carb diet. You will
improve your health and regulate your weight while enjoying a
vast array of delicious, nutritionally dense, high fiber foods.
Remember, eat everything in moderation and nothing in excess.
Also, the healthy way to lose weight and keep it off is to eat
nutritiously and make permanent lifestyle changes that allow you
burn more calories than you take in. Copyright © 2005 Monique N.
Gilbert. All rights reserved. Monique N. Gilbert, B.Sc. is a
Health, Nutrition, Weight-Loss and Lifestyle Coach; Certified
Personal Trainer/Fitness Counselor; Recipe Developer; Freelance
Writer and Author of Virtues of Soy: A Practical Health Guide
and Cookbook. Monique has offered guidance in natural health,
nutrition, fitness, weight-loss and stress management since
1989. She can be reached at http:/
/www.MoniqueNGilbert.com

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