The Benefits Of A High Protein Low Carb Diet

The Atkins diet has been around for a long time and it was previously considered the best way to lose weight. But after many people used it as a quick fix to drop weight quickly and having a high fat content it was considered very dangerous. But in recent studies it has become clear that a low carbohydrate diet actually should be a high protein diet (so they are the same thing) which has many benefits.

On average a regular person should have about 50-60% carbs, 30-35% protein and 15-20% fats but when undertaking a low carb-high protein diet that should shift to 50% protein 30-35% carbs and 15-20% fats. When lowering your amount of a macronutrient it should never be to 0 as you need some of all the macronutrients and carbs are essential for energy and brain function. Simply lowering the amount you have shifts your body to burn other fuels and your body must be never be starved of something it needs for life-sustaining functions.

There are many benefits that can be seen with this type of diet when combined with exercise. Be careful and check with your doctor if you are unsure whether this type of diet will work for you.  

Increased calorie burn

One of the main benefits to a high protein diet is the fact that it actually increases your metabolism. Protein itself takes a lot longer to digest and therefore ramps up the digestive system burning more calories and this will help you to lose weight quicker. Also with the lower intake of carbohydrate the body has to choose to break down protein for energy so it has no choice but to increase the metabolism to get the needed nutrients.

Increased muscle mass

Protein contains amino acids which are the building blocks of life and thus are essential for building muscle. High protein diets are commonly associated with body builders and many women in particular are fearful that this type of diet may make them too muscly. But in actual fact it takes a lot for women to develop excessive muscle tissue. A great benefit for women trying to lose weight is that the more muscle you have the more calories you burn, so eating extra protein will increase the bodies ability to build new muscle and therefore further increasing the amount of calories burnt when exercising.

See Also: Bulk Up: 10 Foods That Will Help You Gain Clean Muscle

Decreased recovery time

As I said protein contains the building blocks and is essential for recovery after exercise. Simply increasing your protein intake in particular after a workout or exercise session will actually decrease the time it takes to recover allowing you to exercise more often and with a higher intensity.

A good quality shake will have a reasonably low level of carbohydrates to help recovery further.

Low Carb Diet Leads To Increased Weight Loss

Simply because of the change in metabolism and the extra muscle tissue the body will burn a much higher amount of calories which will directly result in an increased weight loss. Although this might not be your goal and if it isn't you need to increase your calorie intake if trying to maintain weight as this type of diet will naturally cause you to burn more calories.

Increased fat breakdown from the belly region

Its a well known fact that we cant choose where you burn fat from for example you could do a hundred sit ups a day but still not change the belly fat in that region. But many studies have shown that when you have a higher amount of protein the body chooses to burn stored fat from this region which is known as visceral fat as its the fat that is surrounding the organs. It is in this area of the body that determines our health and well being so any way to reduce the fat in this area is definitely a plus.

Increased levels of HDL (Good cholesterol)

HDL stands for high density lipoprotein which is known as the good cholesterol. HDL is found in huge quantities in many protein rich foods such as read meat and they are essential as they carry cholesterol away from the body and deliver it to the liver to be excreted and broken down lowering the risk of heart disease and blood pressure problems.

But too much saturated fat increases LDL (bad cholesterol) so try to pick foods carefully.

Decreased blood sugar levels

When you eat carbohydrates it is broken down and metabolized into sugar and absorbed into the blood stream and becomes glucose. If glucose levels become too high it is very dangerous and in response to increased sugar levels the body realises insulin, this insulin disperses the sugar and burn it or store it and stops it from spiking.

See Also: Low Carb Diet Recipes

By decreasing the amount of carbohydrates you consume it actually lowers the blood sugar levels and stops the body from having to work very hard at releasing insulin and combating the spike.

In conclusion, there are obviously some health risks associated with changing your diet so make sure you seek medical advice if you have any long term illness or have any concerns. But there are so many benefits associated with a high protein diet that you should really give it a go if you are trying to lose weight or gain muscle. Combine this diet with an exercise plan and you will see some drastic changes. Try to consume most of your calories early on in the day and less in the evening meal as well to aid in weight loss.