Wednesday, May 4, 2011

Low-Carbohydrate Diets: Are they Effective in Weight Loss?

The typical American eats about twice as much protein than they need. A few people wanting to be thin are taking low carb diets and in the process taking up to four times the protein their bodies require. Protein insufficiency is definitely not an issue in America. Therefore, precisely how much protein do you require? Without doubt much less than you suppose.

Protein is an important nutrient, crucial to your wellbeing. In the unadulterated form it contains chains of amino acids. We have 22 amino acids that come together to form diverse proteins, and 8-9 of which have to come from the food we take. Our bodies make use of these amino acids in creating muscles, blood, skin, air, nails and interior organs. Protein assists in replacing and forming new tissue, carrying oxygen and nutrients in our blood cells, controls the equilibrium of water and acids and is important in making antibodies.

Nonetheless, excess of anything good may not be good for you. A lot of people are putting their health in jeopardy through the intake of excessive protein. Too much protein intake, especially animal protein can cause heart disease, stroke, osteoporosis, and kidney stones. As significant as protein is for the body, there are lots of misgivings about the amount we really require in our diet and the finest means of obtaining it.
The American heart association and the national institute of health suggest that as small as 50-60 grams of protein is okay for many grownups. This means about 10-12% of total calories. Your system requires 0.36 (if you want to consider it in kilograms multiply this in kilograms by 8). This will inform you of how much you need daily n grams. Generally, infants, children, pregnant and nursing women nee more than this.

People on low carb diets are eating up to 34% of their full calories in portentous form and about 53% of total calories in fat form. Lots of these people are ignorant of the amount f protein that the food they eat consists. For example, a usual 3-ouce beef hamburger, which is little by our standards, has about 22grams of protein and 20grams of fat. You attain speedy weigh loss taking these diets as a result of this high fat content. Foods with high fat content give the feeling of being full, sooner so you eventually eat fewer calories. But this method of combining protein and fat is not healthy. Animal protein is full of cholesterol and saturated fat. A lot of people on these diets go through a rise in their LDL (the bad) cholesterol level when they stay on this diet for prolong periods of time. A high level of LDL cholesterol in the blood blocks arteries, and is the major reason for heart diseases, principally heart attack and stroke. Therefore while you may experience weight loss in the short run, you cardiovascular health is put at risk in the long haul.

An additional explanation why weight loss is attained on these low carb diets at last on the short run is due to dehydration. The raise in the level of protein taken, particularly, through meat and dairy products, increases the amount of uric acid and urea in the blood. These are dangerous end-products of protein breakdown and metabolism. The body gets rid of this uric acid and urea by propelling lots of water into the kidney and the urinary tract to help wash out it out. Nevertheless, the harmful side effect of this diuretic reaction is the removal of crucial minerals from the body, as well as calcium. Excessive protein intake leaks calcium from the bones. This consequently leads to osteoporosis.

A medical fact demonstrates that for every one gram rise in animal protein consumed, the body loses an average of 1.75 milligrams of calcium in urine. Furthermore, as calcium and other minerals are filtered from the bones, they are dropped in the kidneys, which can develop into painful kidney stones. If this kidney stones accumulates and become big enough to cause a blockage, it impedes the flow of urine from the kidney and must be removed through surgical procedure or other means.

Plant based proteins such as beans, legumes and soy foods additionally make available fiber, which assists in lowering the LDL cholesterol and raises HDL (good) cholesterol. This impedes the accumulation of arterial plaque which causes atherosclerosis (hardening if the arteries) and heart disease. This thereby reduces the threat of heart attack and stroke.  The quality and variety of protein in your diet has a significant effect on calcium absorption and excretion.

Vegetable-protein foods improve calcium preservation in the body, which ensures less calcium is passed out with urine. This consequently minimizes the possibility of having osteoporosis and kidney problems. Fascinatingly, kidney diseases are a lot less common in people who take vegetable-based diet than those who consume animal based diets. By taking vegetable protein as a replacement for animal proteins, and substituting unsaturated fats for saturated fats (such as olive and canola oils). You can stay away from the danger of the usual high protein low carb diet. You will do better health wise and control your weight while benefiting from a variety of sweet and nutritionally solid high fiber foods.

Keep in mind, eat moderate portions and not excessively. In addition, the best way to achieve weight loss and maintain it is to eat nutritiously and make once and for all lifestyle alterations that ensures that you burn more calories that you consume.


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