Today’s topic is another reader request! Thanks for all of the requests!! It has been fun covering topics you’re interested in and want to learn more about! High protein diets are very popular and two common ones are the Atkins and Paleo Diets. South Dakota State University Dietetics Student Jessica Claussen reviewed them both for you below.
The All-New Atkins Advantage Diet, Pros and Cons
This diet plan contains a 12-week, low carbohydrate diet to lose weight, which also incorporates exercise into the individual’s life. The first phase of the diet only allows 20 grams of carbohydrates and to eat about 6 ounces of protein at each meal. This phase can sometimes last about 6 months for people. After the first phase than the individual gradually adds small amounts of carbohydrates to the diet. Throughout the first phase the individual could consume less than 130 grams of carbohydrates, which is the minimum amount of carbohydrates needed daily to provide glucose for the proper brain function.
The high protein content of the plan means eating less whole grains, fruits and vegetables, which reduces the amount of vitamins, minerals, phytochemicals and fiber consumed. Also, The high proportion of dietary protein means eating more unhealthy saturated fat and cholesterol. The high protein diet could also place a strain on the kidneys. A high-protein diet may worsen kidney function because your body may have trouble eliminating all the waste products of protein metabolism
Atkins also claims that “natural fats”, including saturated fats, are vital to good health, which can be very misleading. People may become confused and think they need to consume excess amounts of saturated fats. When research supports that a diet rich in saturated fats can lead to heart disease.
It is not recommend that a low-carbohydrate diet is used for weight loss. People should be following a well-balanced diet rich in whole grains, fruit and vegetables.
Paleo Diet: Pros and Cons
The Paleo Diet, which is also known as the caveman diet, has the idea that if we ate as our ancestors did we would weigh less and be healthier. That means that a person can only eat what can be hunted or gathered. That means no grains, dairy, legumes, sugar or salt.
The positive of this diet is that it encourages people to consume more fruits and vegetables, and to cut out their added sodium and sugar intake. The combination of fruits, vegetables, and a diet rich in protein can help control blood sugar and to regulate blood pressure.
The negatives of this diet is that it excludes whole grains, fruits, and dairy products. These foods are rich in nutrients and contain important vitamins and minerals such as calcium and vitamin D. Also whole grains are rich in fiber, which may help reduce your risk of heart disease, cancer, and diabetes. Without consuming these foods, a supplement would be necessary. So limiting whole grains, fruits, and dairy is not necessarily the way to prevent disease and ensuring weight loss.
The Paleo Diet also encourages consuming a great deal of bacon and butter, which is high in saturated fats and sodium. Bacon does not have a lot of nutritional value. Coconut oils are also encouraged. Coconut oil is also high in saturated fats. Other common oils such as canola, sunflower, and extra-virgin olive oil contain significantly less saturated fat than coconut oil.
The Paleo diet may be hard to continue, because wild game is not readily available and most of the meat we consume is domesticated. The fruits and vegetables that we eat has been processed rather than grown and gathered in the wild. It is possible to modify the plan, but even than there are additional costs, lack of variety and the need for planning.
-Jessica Claussen, SDSU Dietetics Student
Overall, high protein diets can be done, but need supervision as if done incorrectly they can cause damage to our kidneys, liver, heart, central nervous system, brain, and bones. In addition, they typically always promote weight loss due to the lack of carbohydrates and low calories, but that weight is usually gained back after going off the diet and can contribute to a pattern of yo-yo dieting. Balance, moderation, and portion control are still keys to a successful diet long term!
-Kelsey
