Take the Mystery out of the High-Protein, Low-Carbohydrate Diet

HOW DO CARBOHYDRATES AFFECT YOUR WEIGHT?

Carbohydrates are healthy, filling, satisfying and taste good, but they also can add weight. Much of the epidemic of obesity is attributable to a marked in crease in over-consumption of carbohydrates. Your body uses carbohydrates as fuel, and if you eat too many carbohydrates, they are stored as fat.

Take the Mystery out of the High-Protein, Low-Carbohydrate Diet

Insulin, a natural hormone that your body produces, plays an important role in converting carbohydrates into fuel and fat. If you understand how insulin works to create fat, you are a long way towards reaching your weight goals. Let?s get started.

Eating excessive carbohydrates causes an over-release of insulin. Among its many jobs, insulin signals the body to take in food (it has been called the “hunger hormone”) and, once the food is consumed, signals the body to store the food energy in the form of fat. Too much insulin results in too strong an impulse to eat, too often, and a body that too readily stores food in the form of fat.

The scientific term for this condition is ?post-prandial reactive hyperinsulinemia? which means too much insulin is released after eating. Over time, people who are hyperinsulinemic become insulin resistant. That means the cells in their muscles, nervous systems, and organs stop working with the insulin to open the doors to these cells and allow food energy (blood sugar or glucose) to enter. At this point, you may experience symptoms of low-blood sugar levels (hypoglycemia) including irritability, shakiness, tiredness, intense cravings, confusion, and headaches. Once the blood sugar cannot easily enter the muscles, nervous system, or organs, much of the food energy gets channeled into the fat cells and weight gain comes easily. Over time, however, as high insulin levels continue, even the fat cells can shut down and the blood glucose gets trapped in the blood stream bringing on the condition known as adult-onset diabetes.

A high-protein, low-carbohydrate diet restricts the intake of carbohydrates and reduces the intake of those foods that stimulate the production and release of insulin. You?ll be able to lose weight and shake the cravings, and look forward to a healthier life.

THE NUTS AND BOLTS OF THE HIGH PROTEIN, LOW CARBOHYDRATE DIET

Increased protein consumption with restriction of carbohydrates, especially simple sugars, starches, reduces the stimulation of insulin, which is the hormone that facilitates the storage of fat. When sugar from carbohydrates is unavailable, the body turns on its fat burners and extracts energy from its own stored fat. The consequences are rapid weight loss and preferential fat loss. By supplementing the diet with high levels of protein, vitamins and minerals, you maintain muscle mass and enjoy other health benefits, while losing weight quickly and safely. Here?s how to do it:

Eat 4-5 small protein portions (12-15g of protein each) and one meal. Or eat 3-4 small protein portions and two meals. For example, you might enjoy a protein shake for breakfast, a protein bar a few hours before noon, a shake and salad for lunch, some soy nuts a few hours before dinner. With this example, you can indulge in a great-tasting and filling dinner consisting of some of your favorite foods that are high in protein and taste but low in carbohydrates.

Meals should consist of:

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