Celebrities have surely glamorized high-protein diet, making us gorge on chicken and turkey that is stripped of its fat. We have shed carbohydrates for weight loss as quick as Rihanna sheds her clothes for her music videos. It’s said, if you have it flaunt it! But before you jump on the bandwagon of different weight loss diets, here’s what you ought to know about low carb, high protein, and low-fat diets.
There a lot of misconceptions about high protein and low-carb diet, for instance, this diet affects the kidney or the diet increases fat in the body. While low-carb diets have outperformed other diets when it comes to weight loss, some researchers feared they might be worse for heart health because they tend to be high in fat.
A new study shows that with proper nutritional counseling, people can lose more weight and lower their risk factors for heart disease on a low-carbohydrate diet, said the lead author, Dr. Lydia Bazzano of Tulane University in New Orleans.
So probably celebrities maybe right after all, low-carbohydrate diets can reduce overall fat and cholesterol in the body. ‘This study shows if you are overweight and have cardiovascular disease risk factors and haven’t had success on other diets, certainly a low-carbohydrate diet is worth a try,’ said Bazzano.
The details of the study
The study looked at two popular weight loss diets and its effect on health. In the study, Dr. Lydia Bazzano and her colleagues recruited 148 obese men and women between the ages of 22 and 75. None of the participants had heart disease or diabetes.
Half were randomly assigned to follow a low-carbohydrate diet for a year, and the other half were assigned to a low-fat diet for a year. They were told not to change their physical activity throughout the trial.
All participants attended regular meetings where they learned about portion control, healthy eating and overall nutrition. They were also offered one meal-replacement bar or shake per day. The only difference between the groups was the proportions of carbohydrate and fat in their diets.
Those in the low-carbohydrate group were told to eat at no more than 40 grams of digestible carbohydrates per day. Those in the low-fat group were told not to get more than 30 percent of their daily energy from fat and no more than 55 percent of their daily energy from carbohydrates.
Bottom line of the Study
During that time, the researchers found, people on the low-carbohydrate diet lost more weight and more body fat than those on the low-fat diet.
Additionally, the researchers saw no increases in total cholesterol or ‘bad’ LDL cholesterol between the two groups. Bazzano said that’s good news since some thought a low-carbohydrate diet would increase cholesterol levels.
Healthier Protein Sources: Healthier Carbohydrates Sources:
1) Lean poultry 1) Whole grains
2) Fish 2) Green peas
3) Nuts and seeds 3) Dark leafy vegetables
5) Soy-based products