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It is a common belief that by increasing the
amount of protein we eat and drastically reducing carbohydrates, we can lose weight
rapidly. |
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High-protein/high-fat diets do, in fact,
induce rapid weight loss. But in the first week or so, those pounds dropped are mostly the
result of water loss, not body fat. After that, loss of body fat will occur if your
calorie intake is below your energy expenditure. Some people find this easier to
accomplish on a high-protein regimen because the foods allowed make us feel full.
But others will find it impossible to
live with the monotony of a diet consisting mainly of meat, eggs and dairy products
without also enjoying a variety of cereals, pasta, potatoes and breads. Fruit and fruit
juice, being high in carbohydrate, are also severely restricted.
Key to the rapid weight loss in high-protein/high-fat diets is converting the body's
metabolism into what nutritionists call a state of ketosis. This normally occurs only
during starvation conditions, but also can be achieved by virtually eliminating
carbohydrates. Ketosis can be an uncomfortable state, making many people feel sick and
tired, not to mention giving them bad breath. |
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Other problems arise as the body copes with a lot of protein. Stress on the kidney
increases, with the possibility of kidney stones. With ketosis, a chemical called uric
acid can build up in the blood, leading to gout, a painful condition of the toes and
joints. Osteoporosis is also a concern. Not only is calcium low in the diet, but it is
excreted from the body along with the excess protein. And the large amount of saturated
fat in the diet raises the risk of heart disease.
Numerous studies have borne out that the healthiest diet is high in whole grains, cereals,
fruits and vegetables, with only a small amount of fat, especially minimizing the
saturated fat found in meat and cheese. Such a diet, which is rich in vitamins, minerals
and fiber, is associated with a reduced incidence of heart disease, diabetes, stroke and
many cancers. By following a high-protein, high-fat and low-carbohydrate regimen, you
throw out a vast wealth of scientific knowledge about good nutrition.
What about going on the high-protein/high-fat diet for just a few months, long enough to
lose some excess weight? Many people do this. When they return to their normal diet, their
weight creeps back up to previous levels or even higher. In frustration, they try another
fad diet, hoping this next one will do the trick.
Such a routine is not effective for the ultimate goal of long-term weight loss. Our best
choice is to make permanent lifestyle changes so that weight loss can be achieved and
maintained.
How do you accomplish that? Look carefully at your diet, and see what habit you
can give up or change for the better. For starters, try the following:
When dieting, you need more protein. Add a bit more, but don't overdo it. |
Arm yourself for snack attacks with healthy
"fast food." Eliminate chips, cookies and ice cream from your home. Instead,
have on hand low-fat, flavored yogurts, cut-up fruits or vegetables with a low-fat dip
etc.
If you feel you must have chocolate, keep
only small quantities of treats on hand and limit yourself to one a day at a planned time.
Eat something healthy beforehand to fill you up so you aren't tempted to go overboard.
Stop eating before you are full. Leave the
table, brush your teeth, and don't return to the kitchen until you know your desire for
food has passed.
Add a dash of exercise to your weight loss
recipe. Without it, weight control is virtually impossible. Everyone can find just five
minutes to walk around the block each day. Remember that the important thing is to start a
new habit. Add another minute a day, until you have a good 20 to 30 minute exercise
routine.
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