You probably have heard a lot about people who take off a great deal of weight using a high protein, low carbohydrate diet. Research does indicate that is in fact a very effective way to drop weight. In fact, in the first six months of dieting recent evidence suggests that this is by far the most effective method. However, by the time you have been dieting for twelve months it would appear that the carbohydrate to protein ratio no longer matters, as long as you are following a low calorie plan. Over the long run you will maintain your weight loss better if you are consuming a low fat diet, according to a study conducted at the University of Pennsylvania. While you may be tempted to look for diets that work in the short run, don’t underestimate the value of slow sustainable changes in your diet.
Additionally, if you do decide to follow a low carbohydrate diet in the short run, it is important that you watch your fat consumption. This is especially true of you work out intensely. Your brain uses carbohydrates for fuel. In a recent study, mice who were fed a high fat diet decreased their endurance by 35% and their mental capacity by 15% as compared to those who were fed a high-carbohydrate diet. Because a high fat diet decreased the energy trapping efficiency of cells it impairs both brain and muscle function.
The ideal situation is to create a low fat, higher protein diet that is also full of healthy, low glycemic carbohydrates. Steer clear of white carbohydrates in favor of whole grains, fruits, vegetables, nuts and seeds. Foods like quinoa which offer an amino rich vegetarian protein are ideal, because they allow you to get extra protein in your diet without increasing your fat intake. In reality, regardless of works best in the short run in reality the key is finding healthy foods that you enjoy and a plan you can stick to in the long run.