Need more protein, less carbohydrate for weight control? More likely, you need fewer calories in (from food) and more calories out (from active living). Consider:
- Quick weight loss from high-protein eating often comes from water loss. Possible side effects are dehydration, constipation, and strain on the kidneys.
- High-carb foods in a varied meal won’t make you hungrier. Well-chosen high-carb, fiber-rich vegetables, fruits, legumes (beans), and whole-grain food choices help you feel full. That promotes weight loss and reduces major chronic disease risk.
- Eating carbohydrate-rich foods doesn’t cause insulin resistance that makes people fat. Obesity, inactivity, aging, and perhaps genetics are the real issues related to insulin resistance.
- No evidence shows that excess carb calories become body fat more easily than calories from fat.
- Most Americans under age 65 already eat considerably more protein than needed.
- To add to the confusion, there’s no one definition of a high-protein diet.
Note: No long-term clinical studies show sustained benefits from high-protein weight-loss diets.
If you’re considering a weight-loss approach:
- Get carbs from high-fiber foods: Fiber-rich whole-grain foods, beans, vegetables, and fruits will help you feel full.
- Eat for variety; keep portions sensible. Bottom line: Eat nutrient-rich foods but consume fewer calories.
- Be physically active—at least 60 minutes of moderate activity daily.
• Still want a high-protein diet? Follow it for just a short time. Then switch to more-balanced eating.
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