A low carb high protein diet, such as the Atkins diet, is one of the most widely promoted weight loss programs due of its effectiveness. Additionally, the amount of fruits and vegetables allowed in most low carbohydrate diets is below the recommended daily allowance, while the high intake of fats, especially saturated fat, can cause serious heart problems with prolonged use. So, before you begin a low carb high protein diet for weight loss, make sure to check with your doctor or a nutritionist to make sure you get enough fruits and vegetables, and lean protein foods. Remember, weight loss that lasts is usually based on changes you can live with for a long time, not a temporary diet. During low-carbing, you cut out all foods that are rich in carbohydrates, such as pasta, potatoes, rice, alcohol, all kinds of sweets and chocolates, white bread, cereals etc, and you eat lots of foods with a high protein content such as meat, fish, lentils, beans, and eggs.
Protein shakes, milk and dairy products are also allowed, including some low carb fruits like berries and melon. Non-starchy green vegetables such as spinach, broccoli, celery, asparagus, zucchini, and green beans, and foods rich in fats such as butter, pure lard and vegetable oils are also included in a low carb high protein diet.
Although a low carb high protein diet leads to significant weight loss, repeated and long-term use can also lead to muscle breakdown, irritability, light-headedness, headaches, nausea, bad breath, dehydration, constipation, and other gastrointestinal problems. The higher amount of saturated fats and cholesterol in the diet also increases the risk of developing heart disease and possibly, cancer. So, before you begin a low carb diet, you need to weigh the benefits of weight loss versus the risks of long-term use. If you have kidney problems or kidney disease, eating foods rich in protein for a long time puts additional strain on your kidneys.
High protein foods such as fatty meats, some dairy products like butter, and other foods that are high in fat can cause heart disease by negatively impacting your cholesterol profile – they can raise your cholesterol. During the metabolic process of ketosis, the body produces substances known as ketone bodies.
Recent studies and research show that restricting your carbohydrate intake can lead to a shorter lifespan.
There is an advantage to a low carb high protein lifestyle – reduction in insulin resistance. Canadian IFBB Pro bodybuilder Zoa Linsey answers your questions on diet, training, supplementation and contest preparation! Some of the most commonly asked questions about the Paleo diet is whether or not it’s a low carb diet.
The similarities with a low carb diet, however, are that the Paleo philosophy advocates that followers eat foods that are high in protein, fruits, vegetables and seafood.
However, many Paleo enthusiasts are also quite active and heavily involved in various fitness programs, which typically require them to increase their consumption of protein. Guess Which Fruit Tops the 2016 “Dirty Dozen” List for Pesticide Contamination? Low-carb diets tend to cause more weight loss than low-fat diets, at least in the short-term (1).
They also improve numerous health markers, such as blood triglycerides, HDL cholesterol, blood sugar and blood pressure (2, 3, 4, 5, 6).
This diet tends to be lower in carbs, and higher in protein, than a typical “Western” diet.
This type of diet is usually based on meats, fish, eggs, nuts, seeds, vegetables, fruits and healthy fats. It minimizes the intake of high-carb foods like grains, potatoes, sugary drinks and high-sugar junk foods. Bottom Line: The typical low-carb diet is much lower in carbs and higher in protein than a regular diet. The goal of a ketogenic diet is to keep carbs so low that the body goes into a metabolic state called ketosis.
When carb intake is very low, insulin levels go way down and the body releases large amounts of fatty acids from its body fat stores. A lot of these fatty acids are transferred to the liver, which can turn them into ketone bodies.
Ketone bodies, or ketones, are water-soluble molecules that can cross the blood-brain barrier and supply energy for the brain.
Some versions of a ketogenic diet even restrict protein intake, because too much protein may reduce the amount of ketones produced in some people. Cyclical Ketogenic Diet (CKD): Eat a ketogenic diet on most days of the week, but switch to a high-carb diet for 1–2 days each week. Here are two incredibly detailed guides about ketogenic diets, one from a fat loss and general health perspective and the other from a muscle gain and performance perspective. Bottom Line: A ketogenic diet, or keto, involves reducing carbs sufficiently to induce a metabolic state called ketosis. This is a fairly standard very low-carb diet, except an even greater emphasis is put on eating whole, unprocessed foods. The recommended carb intake on this diet can range from under 20 grams per day, to under 100 grams per day.


This diet involves eating foods that were likely available in the paleolithic era, before the agricultural and industrial revolutions.
According to paleo proponents, humans evolved eating such foods, and returning to the diet of our paleolithic ancestors should improve health. There are several small studies showing that a paleo diet can cause weight loss, reduce blood sugars and improve risk factors for heart disease (13, 14, 15).
A paleo diet is not low-carb by definition, but in practice it tends to be fairly low in carbs. It involves eating meats, fish, seafoods, eggs, vegetables, fruits, tubers, nuts and seeds. There are several other popular versions of the paleo diet, such as the primal blueprint and the perfect health diet. Bottom Line: The paleo diet involves eating unprocessed foods that were likely available to our paleolithic ancestors. This diet involves reducing all high-carb foods, while eating as much protein and fat as desired.
Phase 3 — Fine-tuning: When you get close to your goal weight, add more carbs until weight loss becomes slower.
Phase 4 — Maintenance: Eat as many healthy carbs as your body tolerates without gaining back the weight you lost. The Atkins diet was originally demonized, but modern science has now shown that it is both safe and effective. It tends to contain about 25% of calories from carbs, 30% from protein and 45% of calories from fat. This is a bit higher in carbs than a typical Atkins diet, but still much lower than a typical vegan diet.
One 6-month study showed that an Eco-Atkins diet caused more weight loss and greater improvement in heart disease risk factors than a high-carb lacto-ovo-vegetarian diet (16). People who follow a zero-carb diet eat meat, fish, eggs and animal fats like butter and lard.
It involves selecting foods that were (supposedly) consumed in the Mediterranean countries earlier in the 20th century. Studies have shown that this diet can help prevent heart disease, breast cancer and type 2 diabetes (18, 19, 20).
A low-carb Mediterranean diet is basically like a Mediterranean diet, except that it limits higher-carb foods like whole grains.
It is similar to a regular low-carb diet, except that it emphasizes more fatty fish instead of red meat, and more extra virgin olive oil instead of fats like butter. A low-carb Mediterranean diet may be better for heart disease prevention than other low-carb diets, although this needs to be confirmed in studies. If you’re going to do a low-carb diet, pick a plan that suits your lifestyle, food preferences and personal health goals. What works for one person may not work for the next, and the best diet for YOU is the one you can stick to.
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Nick Jonas gained 15 pounds of muscle on a low carb Paleo-style diet to play a mixed martial arts (MMA) fighter in the DirectTV drama series, "Kingdom" (see trailer above). Nick said his brothers, Joe and Kevin (of the Jonas Brothers band), joked about his buff physique. The usually lanky Nick has since lost seven to 10 pounds, and said he feels better at his normal weight. While actors routinely gain or lose weight for acting roles, Jonas had to be especially careful with his diet and exercise routine because he was diagnosed with type 1 diabetes in 2005 at the age of 13. Despite her diabetes, Berry lost weight quickly after giving birth to her second child (son Maceo) in October 2013. The lithe 5-foot-6 brunette stunner typically works out for 90 minutes, five days a week, doing a routine that combines cardio exercise with cross-training. Four easy tips to prep your home for summer entertainingWith summer just around the corner, it is time to start thinking about how to best prepare your outdoor space for parties and guests after the long winter.
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This is because the majority of weight loss comes from the loss of precious muscle tissue, not fat.
Muscle tissue is essential for proper metabolic function – it burns calories even when you’re not moving. However, when you cut your daily carbohydrate intake drastically (also known as low-carbing), your body will eventually undergo a metabolic process called ketosis.
When the fat stores turn into the primary energy source, this results in significant weight loss.


However, recent studies show that people who undertake the Atkins diet had decreased LDL (bad cholesterol) levels. According to this research, though a low carb high protein diet can reduce the amount of fats in your body and your food intake, it’s been linked to a reduction in the average lifespan – especially increase of cardiovascular deaths (not cancer deaths) – due to a lack of whole grains. Metabolic syndrome is characterized by increased blood pressure, a high blood sugar level, excess body fat around the waist and abnormal cholesterol levels. This cluster of conditions occurs together, increasing your risk of heart disease, stroke and diabetes. And, if so, is that the reason it works so well for weight loss, muscle training and other health goals? Some people who follow this particular diet don’t avoid carbs in the traditional sense. Plus, this method encourages people to avoid eating processed foods, dairy, legumes, starches and other foods that can traditionally be associated with carbs. In order for their bodies to properly break down extra protein, they generally need some level of carbs in their diet to assist their kidneys and liver in functioning at proper levels.
The little glucose still required by the brain can be produced by the body via a process called gluconeogenesis.
It may also have benefits for other neurological disorders, and metabolic problems like type 2 diabetes (7, 8, 9, 10).
It is a very effective diet to lose fat, and tends to cause a major reduction in appetite (11, 12). Carbs are generally limited to less than 50 grams per day, and sometimes to less than 20–30 grams. It focuses mostly on meats, fish and shellfish, eggs, healthy fats, vegetables, dairy products, nuts and berries.
A strict paleo diet eliminates processed foods, added sugar, grains, legumes and dairy products. It is higher in carbs than a typical Atkins diet, but still very low in carbs compared to most vegetarian and vegan diets. Only one case study exists, from 1930, where two men ate nothing but meat and organs for a year but remained in excellent health (17).
Jonas said he followed a low-carb, high-protein Paleo-style diet and did lots of strength-training, MMA workouts and circuit-training to bulk up. Actress Halle Berry, who was diagnosed with type 1 diabetes in 1989, follows a low-carb, sugar-free diet for diabetics that features non-starchy vegetables and high-quality proteins. Halle credited a low-carb, sugar-free diet and cross-training workouts for her stunning weight loss. Some research indicates that restriction of carbohydrate intake has an important role in maintaining low insulin resistance. For my own prep, I’ve tried virtually every method out there and have a good sense for what works for me. There are certainly similarities between the two diets, but the Paleo diet is not exclusively low carb like some other eating systems. I created Wisely Green to be a go-to resource for those who want to improve their lives by living toxic free, naturally organic and green. Then, you need to choose a proper meal plan according to a low carb diet, which will make you eating without white flour products, white rice, potatoes, sugars and to reduce the quantity of milk. Jonas said rigorous exercise impacts his blood sugar, so he has to be mindful to monitor his blood sugar throughout the day. And what works for me personally is moderate to high protein, moderate to low carbs, and lower fat. Starchy carbs help the body retain water and fats in your body, which give you extra pounds. I like volume training, I love the gym, and I also like to use my weight workouts as a huge caloric burn (I leave the gym physically wasted!).
When you chose to follow a low carb diet, it means you cut the starchy carbs from your meals. So for me, and also with my size (I weigh 190–200 pounds), I need food, and usually quite a bit of it! When you do so, the water is no longer retained and your body will burn the fats to get energy so you can lose weight. I have some reservations about the long-term effects of excluding certain food groups from your diet, and I’m not a big fan of that approach for competition prep, or for general weight loss.
Plus, the proteins from the low carb diet will improve your metabolism and will help you lose more weight.Low carb diet menusThere are plenty of delicious meals to choose from. Most people benefit long-term from a variety of foods eaten in a balanced way, with a moderate caloric deficit to instigate gradual weight loss. My advice is to stay open to new knowledge, be critical of hype, and stay true to what makes you feel good.



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