The most popular dieting trend in our society centers on dramatic substitutions of carbohydrates for protein. The most popular and perhaps most extreme is the Atkins diet that restricts your diet to a maximum of 20grams of carbohydrate per day for a period of two weeks.
(Note: 20 grams of carbohydrates = 80 calories = 1 apple - A DAY!)

Do they work? Two recent studies published in the New England Journal of Medicine have shown greater weight loss on the Atkins diet, compared to a low calorie high carbohydrate diet. The studies were performed in obese individuals and very few of the study participants were able to complete the diet and most had regressed towards their previous weight by 12 months. Scientific evidence does support the observations that greater weight loss is observed on a higher protein diet, but is it safe?

Is it safe? There are a few clinical concerns associated with this new trend in dieting. Replacing breads and pastas with high cholesterol, fatty meats may have adverse effects on your health that would counter the benefit of the short-term weight loss. Secondly, protein is a complex macronutrient that is not easily metabolized in your body. The long-term effects of very high protein diets have yet to be completely described and these diets may have adverse effects on various organs over the long term. Furthermore, the most important nutrient for your central nervous system is sugar (ie carbohydrates). Low carbohydrate diets may lead to changes in your perception of fatigue and attitude towards others (i.e. grumpiness). Finally, endurance athletes rely heavily upon carbohydrates as the main source of energy during training and competition. Low carbohydrate diets could lead to declines in training and racing performance if they are adhered to for a prolonged period of time

How does it work? First and foremost, high protein diets are more satiating. That means you will feel more full after a high protein meal than a high carbohydrate meal. So you will most likely eat less throughout the day and subsequently lose weight. Also, high protein diets increase the thermal effect of food. So you may burn more calories after a high protein meal than a high carbohydrate meal. So in the end you eat less throughout the day and burn more calories after each meal, leading to a more significant weekly negative caloric balance.

What do you recommend? I (Coach Jon) recommend a moderate change in your diet, substituting certain portions of carbohydrate for protein to see how you feel. Make the changes gradually and closely monitor your temperament, energy levels, quality of training and body weight. For example, replace half of a regular serving of pasta for a chicken breast. Save the Gatorade or sugared drinks for the workout or the recovery from the workout and only drink water throughout the day. Choose higher fiber carbohydrates and cut the portion sizes by 25%. Replace some of your granola bars for a protein bar. We are a “sugar society” and reducing your daily intake of high-glycemic index foods, may have favorable health benefits. If you decide to make a change, choose low fat meats (chicken, tuna, turkey) and do so in moderation. Finally, do not forget that carbohydrates are an essential component of your athlete diet so don’t remove them completely.

Here is an example:
What’s more filling for you? Two (2) chicken breasts and a salad or ¾ of a plate of pasta.

2 boneless skinless chicken breasts = 280 calories
Salad = 4 cups (2/3 Bag) of Fresh Express Italian Salad = 70 calories
Fat Free Italian Salad dressing (3 tablespoons) = 30 calories

Total meal = 380 Calories

Whole Wheat Rotini Pasta (1 Cup = 128 grams– dry = 2 servings) = 430 Calories
½ Cup of Ragu Garden Vegetable Pasta Sauce = 100 calories
Total Meal = 530 calories

This assumes you do not add any meat, vegetables, or cheese to the meal, and refrain from eating bread.

Stock MJ. Gluttony and thermogenesis revisited. Int J Obes Relat Metab Disord. 1999;23(11):1105-17.

Westerterp-Plantenga MS. The significance of protein in food intake and body weight regulation. Curr Opin Clin Nutr Metab Care. 2003;6(6):635-8.

Foster G. D., et al. A randomized trial of a low-carbohydrate diet for obesity. N Engl J Med 2003; 348:2082-2090, 2003

Samaha FF, et al. A low-carbohydrate as compared with a low-fat diet in severe obesity. N Engl J Med. 2003;348(21):2074-81.