Myth = The long-term health effects of a high-protein/low-carbohydrate (HPLC) diet are unknown. But, by getting most of our daily calories from high-protein foods like meat, eggs, and cheese we are following a diet plan that has a higher percentage of fat calories, saturated fat at that, and thus raises the risk of heart disease. Is this the best weight loss diet plan you want to follow?
HPLC diets tend to restrict the consumption of vegetables, fruit and grain, the very sources of vitamins, minerals, fiber and water our bodies need to function properly. The effects of these diets can include headache, dizziness, constipation, poor sleep, nausea, tiredness and weakness. Do you really think you have to go through this weight lose diet plan just to lose some weight?
Wait, it get’s better, here is the good stuff about eating all that protein and restricting carbohydrates.
When your body consumes less than 20 grams of carbohydrates a day, it is possible to get into a ketosis state. This is where the body produces excess ketones in your blood which can cause high levels of uric acid. The body produces excess ketones as a result of not enough glucose being readily available for energy, it then uses fat as a fuel source. High levels of uric acid increases the risk factor in experiencing kidney stones. Ketosis is especially risky for pregnant women, diabetics, gout sufferers or those with kidney disease. Sometimes you know when someone is on a high protein weight loss diet plan by the simple fact that they have constant bad breath, fun stuff!
So, you still think a high-protein/low-carbohydrate is the best weight loss diet plan?
My Personal Common Sense Weight Loss Diet Plan Tip: HPLC diets are low in calories, its these restricted food choices that produce short-term weight loss. However, a healthy, well-balanced calorie reduced eating plan will do the same, and without the above noted side effects and risk factors. A diet consisting of approximately 15% of calories from protein, 55% from carbohydrates and 30% fat is such a plan.
Action Step to a Successful Weight Loss Diet Plan: Begin logging everything you eat and drink for a period of two weeks and at the end of each day, calculate how many calories you consume. Now, I am not asking you to change your eating habits at this moment, just note what you’re eating and drinking each day (if you smoke, make a note of the number of cigarettes you smoke as well.) After the two-week period, figure out your average calories per day and reduce your caloric consumption by about 500 calories per day or 3500 per week and lose a recommended pound per week.
Add to that: a) daily physical activity like walking for endurance, weight training for strength and yoga for flexibility b) the elimination or reduction of alcohol consumption and c) the elimination or reduction of cigarette smoking.
Take the action step today and soon you’ll be looking, performing and being your best, after all, isn’t this what it’s all about?
And as always, feel free to reach out and suggest a myth to successful weight loss you may want clarified. I look forward to your feedback and words of wisdom.
Friday’s Myths/Facts Weight Loss Diets 4B: A Vegetarian diet means you are sure to lose weight and be healthier.
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We become what we think about!