Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight. By Marie Dufour, RD
Fact: Getting most of our daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan.
- Eating excess fat and cholesterol raises heart disease risk;
- Eating too few fruits, vegetables, and whole grains leads to constipation due to lack of dietary fiber and contributes to build-up of cholesterol in our body;
- A high-protein/low-carbohydrate diet may also make us feel irritable, nauseous, tired, and weak;
- Insufficient carbohydrates (less than 130 grams/day) lead to memory impairment and difficulty to concentrate on task;
- Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones in our blood. This happens when fat is broken down for energy. A ketone buildup (ketosis) can cause the body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones.
TIP – Losing weight is all about moderation. Losing weight in a healthy way is about variety. Not regaining the weight lost is about satisfaction.
- Chose a variety of food, fill ½ your plate with vegetables, ¼ with starch and whole grains, ¼ with lean protein (white meat, egg whites, lean red meat, low-fat yogurt and milk products).
- Eat a little less today than yesterday: use a smaller plate, a smaller cup, sit down at the table, and take at least 20 minutes to enjoy your meal.
…then, go on to your Sudoku and your crossword puzzle!
Filed under: diet , Atkins, diet, healthy eating, healthy living, low-carb diet, Marie Dufour RD, Mediterranean Diet, nutrition, obesity, weight control, weight loss
