High Fat and Low Carb Diets

by Bryn Vertesi

Overview

High-protein, low-carbohydrate diets, like the Atkins and Zone diets, have been proven to be very effective for weight loss. The body relies on carbohydrates for fuel, so in the absence of carbohydrates, the body begins to use up fat storage instead--a metabolic state called ketosis. You end up replacing the carbohydrate calories with those from more protein instead. Though these are effective diets, there are always health risks. Here are ways to use the diet wisely and minimize the risks.
Lowering Carbohydrates without Losing Vitamins

The main concern with lowering your carbohydrate intake is eating less fruits and vegetables, which contain good vitamins and minerals. But some fruits and vegetables are lower in carbohydrates than others. For vegetables, just remember: the greener the better. Try eating more spinach and broccoli. For fruits, go for the ones that are less sweet like tomatoes or grapefruit, apples and strawberries.

Healthier Proteins

The primary concerns with diets high in proteins are of increased cholesterol levels and decreased kidney function. There are protein sources that are better than others. With protein, if you can see the fat, it might be too much. Just think poultry (without the skin) and fish, or even try a meat substitute like tofu. If you must have red meat, stick with leaner cuts like filet mignon or sirloin.
Lifestyle Change

Think of your diet program as a lifestyle change and something to keep in mind for the long term. Just as with any weight loss program, it's not just what you eat, it's also what you do. No diet is complete without regular physical activity. Supplement your diet plan with exercise, especially cardiovascular activities, such as running, walking, or swimming. You can also counteract the loss of certain vitamins and minerals by taking supplements.
Take Stock in Your Health

Whenever you deprive your body of what it needs, or is used to, there are repercussions. In the case of high-protein, low-carbohydrate diets, this can result in high cholesterol, kidney failure and over the long term, even cancer. The longer you are on the diet, the more these risks are increased. Regularly monitoring your weight, heart rate and digestion patterns will help to avoid these hazardous results. Catching things early is key. When in doubt, ask your doctor.

References & Resources