Myth: High protein low carbohydrate diets are a healthy way to lose weight.
The fact is... long-term health effects of a high protein low carbohydrate diet are unknown.
- Getting most of your daily calories from high protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk.
- You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber.
- Following a high protein low carbohydrate diet may make you feel nauseous, tired, and weak.
Ketones
- Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones in your blood.
- Ketones are partially broken down fats.
- A buildup of ketones in your blood, called ketosis, can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones.
- Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease.
Tip:
High protein low carbohydrate diets are often low in calories because food choices are strictly limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight. By following a balanced eating plan, you will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetables - and miss the key nutrients they contain. You may also find it easier to stick with a diet or eating plan that includes a greater variety of foods.