If you really want to spark up a heated online debate, head on over to a health and fitness forum, and ask people about high protein, low carb diets. Some people will warn you off them, talking about potential risks (which, by the way, aren't true) whereas others will swear that they're the best thing since slice bread, which is pretty ironic because sliced bread is a definite no-no on a low carbohydrate diet. In order to get to the bottom of exactly whether or not these diets are beneficial or not, a large number of studies have been carried out, all of which pointed to the fact that not only are they safe, they are also highly beneficial in the process. Here's a look at just four of the many proven benefits associated with high protein, low carb diets and why you may wish to follow a similar one sooner rather than later.
Appetite suppression – When most people go on diets, the one thing that really tends to get them down, and make them feel pretty miserable and deflated, is the fact that they're constantly hungry, because they're consuming such a low amount of calories. the great thing about high protein low carb diets however, is that they actually suppress your appetite, thus keeping you feeling full for longer, and preventing cravings in the process. The main reason for this is because protein takes so much longer to digest than carbohydrates, which means that it sits in the stomach for longer, keeping you feeling full for longer. This not only suppresses your appetite it also helps to prevent cravings for unhealthy junk food as well.
Fat loss – Another fantastic benefit of these diets, is the fact that they have been proven to yield absolutely astonishing results when it comes to fat loss. The main reason for this is the fact that, when we take carbohydrates away, which are the body's chosen source of energy, the body panics and begins to look elsewhere for energy. Overtime, ketones will be produced via the liver, which help the body to utilize body fat as its preferred energy source. This is called ketosis, and it takes around 3 days of very low/zero carbs to enter ketosis. This basically means that by restricting carbohydrates, your body will instead use body fat for energy, so you'll have more energy than before, and will lose huge amounts of fat, especially in the initial stages of the diet.
Muscle growth – Protein is a vital macronutrient which plays an essential role in the growth, repair, and recovery of muscle tissue. This is why bodybuilders require such large amounts of protein – because the protein helps their bodies to synthesize new muscle tissue via protein synthesis, after they work out. In order to build muscle, experts recommend around 1.5g of protein per pound of bodyweight, so if you weigh 200lbs, you would need 300g of protein per day. As you're following a high protein diet, meeting your daily protein macro requirements will not be an issue.
Reduction in triglycerides – People often say that following low carb, high protein, moderate fat diets lead to an increase in triglyceride levels in the body, but that is not the case at all. Study after study, have actually revealed that blood triglyceride levels actually decrease when following a low carb, high protein diet. As you have less triglycerides in your blood, you will therefore be far less likely to suffer from heart disease, heart attacks, hypertension, or strokes.