Diet Myths: High-Protein,Low-Carb Diets Are Healthy

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Diet Myths: High-Protein/Low-Carb
Diets Are Healthy

Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight. Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But we do know this. Getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan.

For one you may be eating too much fat and cholesterol which may raise heart disease risk.

Two you may be eating too few fruits, vegetables, and whole grains. Result? Constipation due to lack of dietary fiber.

Three following a high-protein/low-carbohydrate diet may also leave you feeling nauseous, tired, and weak.

What’s more eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones (partially broken-down fats) in your blood. That buildup of ketones in your blood which is called "ketosis" can cause your body to produce high levels of uric acid. That’s a risk factor for gout (a painful swelling of the joints). And kidney stones. Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease.

So yes. High-protein/low-carbohydrate diets may result in short-term weight loss. Yet such diets are often low in calories because food choices are strictly limited.

But did you know that a reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight? It can.

So a healthier alternative is to follow a balanced eating plan. You will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetables—and miss out on the key nutrients they contain.

You may also find it easier to stick with a diet or eating plan that includes a greater variety of foods.