Low-Carb Diets: Are You Losing More than Weight? By Monique N. Gilbert The average American eats about twice as much protein than they require. Some people, in the pursuit of thinness, are going on low-carb diets and are eating up to four times the protein their body needs. Protein deficiency is certainly not a problem in America. So exactly how much protein do you really need? Much less than you think. Protein is a vital nutrient, essential to your health. In its purest form, protein consists of chains of amino acids. There are 22 amino acids that combine to form different proteins, and 8 to 9 of these must come from the foods we eat. Our body uses these amino acids to create muscles, blood, skin, hair, nails and internal organs. Proteins help replace and form new tissue, transports oxygen and nutrients in our blood and cells, regulates the balance of water and acids, and is essential for making antibodies. 
However, too much of a good thing may not be so good for you. Many people are putting their health at risk by eating too much protein. Excessive protein consumption, particularly animal protein, can result in heart disease, stroke, osteoporosis, and kidney stones. As important as protein is for our body, there are many misconceptions about how much we really need in our diet, and the best way to obtain it. According to the American Heart Association and the National Institutes of Health, as little as 50-60 grams of protein is enough for most adults. This breaks down to about 10-12% of total calories. Your body only needs 0.36 grams of protein per pound of body weight. To calculate the exact amount you need, multiply your weight in pounds by 0.36 (if using kilograms, multiply your weight in kilograms by 0.8). This will give you your optimum daily protein requirement in grams. Infants, children, pregnant and nursing women require more protein. People on low-carb diets are consuming up to 34% of their total calories in the form of protein and up to 53% of total calories from fat. Most of these people are unaware of the amount of protein and fat that is contained in the foods they eat. For instance, a typical 3-ounce beef hamburger, which is small by American standards, contains about 22 grams of protein and 20 grams of fat. You achieve quick weight loss on these diets because of this high fat content. 
High fat foods give you the sensation of feeling full, faster, so you end up eating fewer total calories. However, this type of protein and fat combination is not the healthiest. Animal proteins are loaded with cholesterol and saturated fat. Many people on these diets also experience an elevation in their LDL (the bad) cholesterol when they remain on this diet for long periods. High levels of LDL cholesterol in the blood, clog arteries and is the chief culprit in heart disease, particularly heart attack and stroke. So while you may lose weight in the short-run, you are putting your cardiovascular he... |
