The recent publicity about high protein diets has many people confused. These diets generally allow unlimited protein and fat including large amounts of high-protein foods like meat and cheese. Prohibited are carbohydrates rich in fiber, vitamins, and minerals such as whole grains, fruits, milk, and starchy vegetables. A typical meal might include a steak, eggs fried in butter, bacon, and cheese.
Part of the confusion stems from the media response to a recent news article published in the New York Times Magazine blaming the epidemic of obesity on low-fat diets. The article stated that carbohydrates, not fats, cause obesity. Adding fuel to the fire, results of several small weight loss studies were also published recently comparing a high protein diet with a low-fat diet. Dieters on the high protein diets actually lost more weight and their cholesterol levels didn't increase as many expected. This has many people really confused about these types of diets.
Because of the popularity of the high-protein diets, researchers have just recently began putting the diets to the test. The American Heart Association has several concerns with the initial studies:
· So far the studies have been small, involving only 60 individuals on each type of diet
· The studies are short-term, following dieters for only 6 months
· There is no evidence that the weight loss could be maintained long-term
· There is no evidence that the diet improves health long-term.
An important point is that to lose weight, you must eat less. Whether or not you eat more protein or more carbohydrate is not the primary issue. Americans are overweight because we eat too much. Our portions are too large and we are too inactive. We don't get enough physical activity to offset the amount of food we eat. Experts don't yet know the best way to lose weight. A low-fat diet doesn't work if you eat too much other food. On the other hand, you can lose weight on a high-protein diet if you eat fewer calories.
The second point is that of your health. What you do eat is important. A high-protein diet excludes lots of fruits and vegetables and other carbohydrate-containing foods that contain many of the nutrients known to help prevent diseases like heart disease and cancer. High protein diets also contain a lot of saturated fat, known to contribute to heart disease. The American Heart Association still recommends a diet based on whole grains, with plenty of fresh fruit and vegetables and a small amount of lean meat and low-fat dairy products.
American Heart Association president Dr. Robert Bonow stated that over a period of years high protein diets can be expected to raise cholesterol levels and increase the risk of not only heart, but kidney disease. Experts say that it can also raise the risk of cancer.
Here are some suggestions to help you decide what approach to use to reduce your weight:
· Look for a weight loss plan that works for you. We don't yet know what types of diets make it easier to lose weight and maintain it.
· Reduce saturated and trans fats. Experts agree that we should replace fat from meat, dairy products, French fries, and ice cream with unsaturated fats.
· Include plenty of fruits and vegetables.
· Limit portion sizes of all foods. Think moderation.
· Regular physical activity helps you lose weight and is important in maintaining weight loss.
There is no magic combination of carbohydrate versus fat versus protein that will cause you to lose weight quickly and keep it off. Lifestyle changes are important-develop healthy eating habits along with regular exercise to lose weight and keep it off.
Debbie Wilburn is County Agent/Family and Consumer Science Agent with the Hall (770)535-8290 and the Forsyth (770)887-2418 County Extension Service.
http://accesswdun.com/article/2003/2/183717