If you want to lose fat and build muscle the best way to accomplish this goal is with a low-carb, high protein diet, but be careful. Researchers have tackled this dilemma for years, and eventually learned that the many fad diets that have come and gone simply do not work long term. The balanced diet and exercise wins the battle every time.
The exercise craze became popular in the 1980s with Olivia Newton Johns’ “Let’s Get Physical”. Jane Fonda’s workout video also gained notoriety during this period. That is not to say there were no fitness experts, enthusiasts, and bodybuilders on the scene already.
The 80s started the fitness evolution for the average person who did not want to be labeled as a “Couch Potato”. Over time, education proved that a balanced diet is also necessary. Supplements and special diets remain incredibly popular. Learn more about the low carb, high protein diet below.
Not all types of physical activity are suitable for everyone. Users take training advice at their own personal risk.
Low-Carb, High Protein Diet Many people thought they could eliminate carbohydrates all together and achieve desired results. This idea worked for a while before many began snapping at their loved ones, co-workers, and neighbors while depleting their bodies of nutrients. It was not long bef... more
Many people thought they could eliminate carbohydrates all together and achieve desired results. This idea worked for a while before many began snapping at their loved ones, co-workers, and neighbors while depleting their bodies of nutrients. It was not long before it was determined that it was due to the elimination of necessary carbohydrates.
Useful carbohydrates are necessary to maintain and support organ function and provide energy. Protein is useful for building, maintaining, and repairing muscle and other soft tissue of the body. Fat, vitamins, minerals and water are also essential elements for proper bodily function.
People who opt for a low-carb, high protein diet have to be careful of the possibility of ketosis. This condition uses stored fat around the mid-section, thighs, and hips for energy. Although it is good to get rid of this type of stubborn fat stores, it can cause kidney stones, and kidney failure in some cases, if not done properly.
Instead of utilizing glucose as the main source of energy, storage fat or ketones are used. This process interferes with the natural metabolism of insulin and glucose. Glucose is a simple sugar that insulin converts to energy. When ketones are used instead, uric acid increases which causes gout and other problems.
Other problems may arise with this type of diet as well. One problem is the risk of heart disease and stroke. Osteoporosis and liver conditions are additional consequences. High cholesterol and some even say cancer could result in the end.
The depth of these health concerns have to do with the lack of fiber, and fat processing. Some carbohydrates include healthy fiber rich fruits and vegetables that the body needs for proper digestion. If you eliminate whole grains and simple sugars, you also eliminate necessary nutrients including vitamins and minerals.
Although experts are learning that too much protein and not enough carbohydrates can eventually cause issues, there was as time when these high protein diets were very popular. Some of the more familiar ones are:
These diets recommend up to 50% protein from fish, nuts, beans, eggs, low fat cheeses, and red meats. At the same time, these diets do not include the necessary amount of carbohydrates.
Some familiar diets have been adjusted to meet today’s standards. Weight Watchers is one that stood in line with these popular trends at first, only to make changes such as the point system to add variety.
Jenny Craig emphasizes lifestyle changes along with the Nutrisystem diet. These diets require you to purchase prepackaged foods however. Then the question becomes, what happens after I have lost the weight? Many people gain the weight back since they may prepare foods at home differently.
Now that researchers and doctors are aware of a healthier low-carb, high protein percentage, you can build muscle and burn fat without sacrificing your health. Experts now say your diet should consist of:
A suggested amount is .36 grams per pound. This translates to 54 grams for a 150-pound person or 63 grams for 175-pound person. Add 9 more grams if you weigh 200 pounds.
The necessary vitamins and minerals are usually included in a healthy diet. Vegetarians and people who may not get a balanced daily diet may have to result to nutritional supplements to receive the proper amount of vitamins, iron and other trace minerals.
Since the body is made up of 65-70% water, we must restore it daily. Before starting any diet that deviates from a proper balance, it is a good idea to discuss it with your doctor. Visit the free supplement finder and the handy nutrition page to learn more about healthy weight loss options now!