High-Protein, Low-Carb Diet Guidelines

Diets that are high in protein and low in carbohydrates are used by people who are looking to build lean muscle tissue. This type of diet has been popularized by the commercial success of the Atkins Diet, the South Beach Diet and other weight-loss programs that use this theory. Healthy proteins from lean meats and dairy assist the body in producing lean muscle tissue, which boosts metabolism and aids in further weight loss.

Beginning

Low-carbohydrate diets generally begin with an induction phase in which the dependence on carbohydrates is broken. During this phase, some or all carbohydrate intake is severely reduced or, in some cases, forbidden entirely.

In the Atkins diet, carbohydrate intake, even those from fruits and vegetables, is limited. With diets such as the South Beach Diet, the rules permit more intake, while still shunning simple carbs and sugars. The focus now should be on upping the intake of green vegetables and lean meats and breaking the habit of reaching for sugar.

Weight Loss

Following the induction phase, dieters will see the most dramatic weight loss. During this phase, most low-carb, high-protein diets will focus on a steady weight loss of 1 to 2 lbs. per week. Depending on the diet, different amounts of carbohydrates are added back to the meal plans.

In all cases, these are complex carbohydrates, which require energy to break down and have less impact on blood glucose. Brown and wild rice, whole grains and high-fiber foods find their way into the diet at this point. Refined sugars and flour are off of the menu and replaced with higher-fiber alternatives. Fruits and vegetables with high natural sugars will also slowly reappear in the menu. Lean meats and protein are still in the spotlight, but care must be taken to balance this intake as they can lead to accumulation of fat.

This phase of the diet takes balancing. Weight loss will occur differently for every dieter, and adding too many complex carbs or natural sugars into the diet will stall the weight loss. If the dieter finds weight loss stalled, menus designed closer to those from the induction phase will help.

Maintenance

Once the lifestyle change of the second phase has been accepted and the weight has come down to where the dieter is happy, the maintenance phase begins. This phase balances proteins and carbs, so weight is neither gained nor lost. If the dieter is still looking to build lean muscle tissue, then protein remains highlighted, balanced with complex carbohydrates for fuel. Sugars and refined carbs may be occassionally allowed in very small quantities.