Medically Reviewed by Christine Mikstas, RD, LD on June 06, 2023 Written by WebMD Editorial Contributors
How Do Low-Carb Diets Work?
High-protein, low-carbohydrate diets, such as the Atkins Diet, have gained popularity as effective weight loss strategies. These diets typically recommend that 30% to 50% of daily calories come from protein. In contrast, organizations like the American Heart Association, the National Cholesterol Education Program, and the American Cancer Society advocate for a diet with a lower percentage of protein calories.
The American Heart Association suggests that 10% — 35% of daily calories should come from protein, equating to about 46 grams for adult women and 56 grams for adult men.
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Carbohydrates serve as the body’s main energy source. When carbohydrate intake is reduced, the body starts breaking down fat into ketones, which then become the primary energy source, inducing a state known as ketosis. This shift can lead to weight loss as fat stores are utilized for energy.
The Risks of High-Protein, Low-Carb Diets
While high-protein, low-carb diets can aid in weight loss, they also pose several risks:
- High Cholesterol: Many high-protein diets include fatty meats and full-fat dairy products, which can increase cholesterol levels and the risk of heart disease. However, some studies on the Atkins diet have shown a decrease in «bad» cholesterol over two years.
- Kidney Issues: Excessive protein intake can strain the kidneys, especially in individuals with pre-existing kidney conditions, potentially worsening kidney function.
- Osteoporosis and Kidney Stones: High-protein diets may lead to increased calcium excretion in urine, potentially contributing to osteoporosis and kidney stones. However, research on this is conflicting.
Is a Low-Carb Diet Right for You?
Before starting a high-protein, low-carb diet, it’s essential to consult with a healthcare professional or nutritionist. They can help ensure your diet is balanced with sufficient fruits, vegetables, and lean protein sources.
Sustainable weight loss usually stems from long-term dietary changes rather than temporary diets. Therefore, it’s crucial to adopt eating habits that you can maintain over time.
