InTouch Magazine - Spring/Summer 2000

Weight Loss:
Is High Protein or Moderation the Key?

Obesity is currently the number one health problem in the United States despite the fact that Americans spend more than $33 billion each year on weight control products and services. Interestingly, this billion-dollar industry seems to have no effect on slowing the increasing prevalence of obesity. Why should so much importance be placed on weight control? Both experimental and epidemiological research links obesity to an increased risk for cancer, heart disease, high blood pressure, diabetes and other chronic diseases amounting to a whopping $70 billion in medical expenses, not to mention 300,000 lives lost each year in the United States alone. In order to combat this growing public health epidemic, we must start exercising our bodies and begin making wiser, more nutritious food selections.

With all the diet information and misinformation circulating in the media, losing weight successfully and healthfully has become a confusing issue for many. Recently, the resurgence of the high protein diet has caused excitement and controversy due to its potential for rapid weight loss and its contradiction to the more conventional wisdom of the American Dietetic Association (ADA) recommended diet. This article will sort through the facts of both diets to help readers make an informed decision regarding the best approach to weight loss.

HIGH PROTEIN DIETS

Position on weight loss:
The key to weight loss on this type of diet is consuming large quantities of protein in unlimited amounts while restricting carbohydrates. Foods with large amounts of refined sugar (e.g. regular soda, cake, candy, fruit juice), pasta, bread, and cereals are completely eliminated. Other carbohydrate-containing foods including most fruits and many vegetables are restricted. Recommended daily carbohydrate consumption may be as low as 15-60 grams a day. High protein diet enthusiasts believe that too many carbohydrates result in excess insulin production and will promote fat storage. By ridding carbohydrates from the body, the body has no choice but to begin burning fat. This process is referred to as ketosis and is the basis behind the high protein diet theory to weight loss. High protein diet proponents oppose the food guide pyramid supported by the ADA, because they feel it encourages too many servings of carbohydrates and will result in an insulin roller coaster ultimately leading to weight gain. As far as exercise goes, high protein diets recommend it, but do not consider it essential for weight loss success.

Example of food choices: (based on Atkins 14-day induction diet)

• All meat, fish, foul and shellfish
• Bacon, sausage
• Eggs
• Nuts
• Regular cheese
• Cream
• Sour cream
• Butter
• Vegetables with less than 10% carbohydrate (lettuce, cucumbers, radishes, peppers, celery, bokchoy, mushrooms, olives, herbs)
• Artificial sweeteners
• Decaf coffee/tea

• All bread, pasta, cereal, crackers, and other foods made with refined white flour
• Fruit, very limited
• Milk
• Vegetables with greater than 10% carbohydrate (corn, peas, lima beans, carrots, onions, potatoes)
• Legumes (dried beans, peas, lentils)

Example of 1800 calorie menu: (based on Atkins 14-day induction diet)

• Quick weight loss
• Increased palatability for those who like the taste of high fat foods
• Reduces cravings for "not allowed" foods
• Tames hyperinsliinism
• May induce more restful sleep
• Less calories required since satiety is increased
• Easy to follow due to limited choices

• High in fat and saturated fat shown to promote heart disease and certain cancers
• High protein may strain liver and kidneys with questionable long-term risk
• High protein intake increases calcium excretion, increasing the risk of osteoporosis
• Low fiber diets are linked to constipation, diverticulosis and certain cancers
• Carbohydrate restriction can cause vitamin/mineral deficiencies
• Omits most fruit and many vegetables that are powerful sources of antioxidants and phytochemicals proven to combat heart disease and cancer
• No long-term safety studies performed
• Modest variety results in taste fatigue
• Ketosis may result in headache, dizziness, fatigue, nausea and bad breath
• Claims rely on research that is not peer-reviewed or controlled

USDA Food Guide Pyramid Expand your tastes to enjoy a variety of foods. ADA DIET Position on weight loss: Successful weight management must include adoption of a healthful diet, regular exercise and behavior modification. Balance and moderation are emphasized. Carbohydrates are considered a crucial component of the American Dietetic Association (ADA) diet since it is the primary source of energy to fuel our bodies. Carbohydrates contain vitamins, minerals, antioxidants and fiber, all of which help prevent disease. Example of 1800 calorie menu: Breakfast: 1/2 cup bran flakes cereal 1 slice whole wheat toast 1/2 banana 1 tablespoon diet margarine 4 ounces skim or 1% milk 4 ounces orange juice Lunch: 2 slices whole wheat bread 2 ounces sliced lean turkey 1 cup carrot and celery sticks 1 fresh pear 1 tablespoon diet mayonnaise 1 cup milk Snack: 3 cups popcorn 1 cup skim or 1% milk Dinner: 1 small roll 2/3 cup brown rice 4 ounces pork tenderloin 1/2 cup cooked broccoli 1 cup raspberries 1 tablespoon diet margarine 1 cup tossed green salad 1 tablespoon light dressing Water 1800 calories: 245 grams carbohydrates (55% of total calories) 75 grams protein (15% of total calories) 60 grams fat (30% of total calories) ADA Diet Advantages: Includes variety of foods from all food groups to ensure adequate intake of all vitamins and minerals Low in fat, saturated fat and cholesterol shown to prevent heart disease and cancer Encourages ample fruit, vegetable and whole grain intake to provide adequate amounts of vitamins, antioxidants, phytochemicals and fiber shown to prevent heart disease and cancer Encourages low fat dairy intake such as skim milk to provide daily recommended amounts of calcium Based on many long-term studies Endorsed by all the major professional health organizations Disadvantages: Decreased palatability for those who enjoy high fat foods Low fat intake can make compliance more difficult Slow weight loss is recommended which can frustrate those desiring quick weight loss It should be known that the failure rate of self-supervised diets is approximately 90 percent. Those who have been successful have made a lasting commitment to alter their eating habits and continue to be physically active. To ensure success, a diet must be realistic to follow for a lifetime and weight loss goals should be reasonable and maintainable. Criteria for Selecting a Weight Management Program: Check for the following: Registered dietitian on staff Proof that it works - ask for long-term results Meal plan is individualized to suit lifestyle Supermarket foods that the whole family can enjoy Variety, balance and moderation Gradual weight loss of 1/2-1 pound a week Behavior modification instruction Aerobic exercise and strength training to ensure fat loss and muscle building Long-term support and encouragement In short, our waistlines continue to expand because we eat too much and don't move our bodies enough. Enticing us is food that is plentiful and readily available, served in increasingly large portions, and high in salt, fat, sugar and calories. To add to the temptation, billions of dollars are spent each year advertising foods such as soft drinks, candy and fatty foods designed to break down our resistance. Combine all of these factors with a society that demands convenience and has difficulty making healthful lifestyle changes, and our nation will continue to see obesity as an epidemic in the new millennium. References: Nutrition and Your Health: Dietary Guidelines for Americans. 4th ed. Washington, DC. US Depts. of Agriculture and Health and Human Services; 1995. ADA Position adopted by the House of Delegates October 20, 1996. Atkins, Robert C. M.D., Dr. Atkins New Diet Revolution. Avon Books, New York, New York, 1992. Cummings JH & Bingham SA, Diet and the Prevention of Cancer. BMJ 1998, 317:1636-40. Article Index | Next Article