Avoid High-Protein Diets, says AHA

Diet and Nutrition
1

What say you?

http://www.cbass.com/HighProtein.htm

Avoid High-Protein Diets, Says AHA

The American Heart Association has joined the U.S. Department of Agriculture, the American College of Sports Medicine, the American Dietetic Association, the Women?s Sports Foundation, and the Cooper Institute for Aerobic Research in saying that high-protein, low-carbohydrate weight loss diets are not the way to go.

Writing in the October 9, 2001, Circulation, an AHA panel of nutrition experts say that high-protein, low-carbohydrate diets work, but only for a few weeks, after which the weight loss is usually regained. Plus, say the experts, such diets do not satisfy nutritional needs and can pose serious health threats to people who follow them for more than a short time.

High protein diets typically emphasize foods such as meat and eggs ? which are high in saturated fat ? and limit foods high in carbohydrates, such as fruit, vegetables, whole grains and nonfat milk products – which provide important nutrients and fiber.

The official summary of the report explains why such diets work: “Eliminating carbohydrates causes a loss of body fluids… prevent the body from completely burning fat… and form substances called ketones… Ketosis makes dieting easier because it lowers appetite and may cause nausea.”

Unfortunately ? or fortunately ? most people can?t tolerate such diets for long, and when they resume eating a normal diet, including carbohydrates, the water loss is restored and the weight regained.

The nutrition experts also counter the popular premise of high protein diets: Excess carbohydrates cause elevated insulin levels, which in turn promotes fat storage. “In fact,” say the experts, “protein intake also stimulates insulin secretion.” The best way to combat insulin resistance and excessive insulin production is with caloric reduction, weight loss and exercise, according to the panel.

The Bodybuilding Connection

There?s more to the story for bodybuilders, however. Jeff Everson, the editor and publisher of the free magazine Planet Muscle (800-940-5978), says the down and dirty reason why such diets typically don?t bring about the desired results is anabolic steroids. “Steroid users can process much more dietary nitrogen for a variety of metabolic purposes, including energy production, than can non-steroid users,” Everson wrote recently. In the other words, steroid users can train productively on far fewer carbohydrates than a natural athlete. “Indeed,” explains Everson, “most of the hard gainers are non-steroid users who are brain-washed to follow a steroid-user workout and also think they have to eat only proteins.”

The truth, according to Everson, is that people ? especially hard training athletes – need plenty of “low glycemic” carbohydrates for energy and health. Highly refined carbohydrates and sweets, however, can be a problem for athletes and nonathletes alike.

Health Risks

The amount of protein recommended in high-protein diets raises serious health concerns, according to the AHA panel of nutrition experts. The panel recognizes that people engaged in intense strength and/or endurance training require extra protein, but they say that most Americans already consume more protein than their bodies need. Such diets typically exceed established requirements for both athletes and nonathletes. Excessive protein can be a problem, because it usually carries along with it excessive amounts of saturated fat and cholesterol. High protein diets typically call for 25 to 35 percent of daily calories from protein and up to 68 percent of calories from fat. Such diets leave little room for healthy, nutrition-packed carbohydrate foods.

The specific health risks listed by the panel include:

  • Raised LDL-cholesterol and blood pressure, which increase the risk of heart disease and stroke. (Saturated fat raises “bad” cholesterol and limiting carbohydrates may raise blood pressure.)
  • Increased risk of gout and osteoporosis in susceptible people. (High protein foods increase uric acid levels and may cause gout, a form of arthritis. They also increase urinary calcium loss, which may lead to osteoporosis.)
  • Increased risk of diabetes and in some cases cancer. (High protein diets are “especially risky” for diabetics, because they can “speed the progression” of diabetic kidney disease; eating more protein makes the kidneys work harder and could lead to failure. Severe restriction of fruits, vegetables, beans and whole grains may increase cancer risk.)
  • Increased chance of deficiencies in essential vitamins, minerals and fiber, which can have adverse health effects if allowed to continue.
  • Greater fatigue during and after exercise. (Restriction of carbohydrates depletes muscle glycogen.)

For permanent weight loss and health, the AHA recommends a diet made up of approximately 15 percent protein (slightly higher for athletes), 30 percent fat (or less) and 55 percent carbohydrate (slightly higher for athletes) ? combined with regular exercise.

To lose weight, eat slightly fewer calories than you burn. Exercise makes the process easier and preserves muscle. To maintain body weight, balance calories in and calories out, and continue to exercise. An enjoyable diet substantially increases your chances of success.

2

It seems that the real culprit here is a lack of fiber, vitamins, antioxidants, etc, and not carbs per se.

3

The weight ‘regained’ only happens if the person goes off the low carb diet (which is true for any diet)
If you follow low carb/high fat/high protein any weight you gain back will have a massively different ratio of lean mass to fat.

  • Dietary Cholesterol is not linked to serum cholesterol and triglyceride levels, lifestyle and genetics are.
  • Cholesterol raises testosterone levels
  • Saturated fats are ok, as long as you get a variety of fats(easy if you vary your meals)
  • Kidney failure risk is not elevated unless
    you have a genetic tendency to develop renal failure, in which case it’ll be the same risk regardless of diet.
  • Fatigue is avoidable through BCAA’s and glutamine rich foods/supplements.
  • Vitamin, Fibre and mineral deficiencies will only occur if you are not having your veggies and nuts.(which low-carb diets allow plenty of).
  • Anti-oxidants from berries protect against cancer(again do-able on a low carb diet)
  • When on low-carb diets, your insulin sensitivity improves but your body’s response to insulin is aggravated. This is the ‘diabetic’ symptom . ALL low carb diets tell you to increase carb intake in snall increments exactly to minimize and remove this effect (from atkins to Paleo)
  • 68 fat + 35 protein = 93%
    you have 7% for carbs from veggies, berries and nuts.
    Take a 2000 cal diet → 7% is 140 cals. which is 35 gm of net carbs (cho-fibre).
    A cup of broccoli = 3 net carbs
    1 oz of walnuts = 2 net carbs
    100gm of raspberries = 5 net carbs
    You could very easily fit in the ‘recommended’ 5 servings a day into a low-carb plan.

Bottom Line: The AHA are a bunch of idiots. Of course total intake is always a concern and yes you should exercise, but some of the benfeits of low-carb diets are also low inflammation which means low risk of arthritis, low insulin secretion has been related to longer lifespans.
And are the saying that a steak dinner with buttered green beans/spinach is not enjoyable as a meal???

4

i wonder if they will ever tackle the subject of a “reduced” carb diet. say 50 to 100 grams of carbs.

5

Well shit now I will just start buying “Smart Ones”, “Lean Cuisines” and the like to lose weight. Surely eating highly processed foods is much more healthy than eating lean meats…

This article is garbage, “nutrition-packed carbohydrate foods”, I would like to hear their thoughts on what carbs are “nutrition-packed”.

6

lol.

7

Damnit, my cousin is one of the big wigs at the Cooper Institute for Aerobic Research and his group supported the findings :frowning:

Looks like I’ll be having a debate with him at my wedding haha

EDIT: He runs the Cooper Clinic so maybe he didn’t support it… lol

8

consider this… the “services” of the american heart association would be largely unnecessary if people followed a low carb, high protein, nutrient dense diet as those populations that do are essentially devoid of heart disease. not to mention all the billions their drug company sponsors would lose should the incidence of heart disease actually decrease.

though they are hardly the root cause of disease mongering and preservation that makes healthcare one of the countries most profitable industries (that award goes to big pharma), i honestly question whether most of these associations are truly interested in PREVENTING disease. the true motive appears to be increasing awareness and funding.

nutrition and healthy lifestyle research will always take a back seat, and truly novel findings suppressed as a healthy population is not profitable. i wish someone could convince me otherwise… because sometimes i feel my nearly complete phd has been done in vain.

9

If I am not mistaken, the AHA also puts their stamp of approval in Lucky Charms and Cinnamon Toast Crunch.

10

I’m loling at this right now.

11

[quote]ajweins wrote:
If I am not mistaken, the AHA also puts their stamp of approval in Lucky Charms and Cinnamon Toast Crunch.[/quote]

hahaha good point

12

[quote]frederickson wrote:
consider this… the “services” of the american heart association would be largely unnecessary if people followed a low carb, high protein, nutrient dense diet as those populations that do are essentially devoid of heart disease. not to mention all the billions their drug company sponsors would lose should the incidence of heart disease actually decrease.

though they are hardly the root cause of disease mongering and preservation that makes healthcare one of the countries most profitable industries (that award goes to big pharma), i honestly question whether most of these associations are truly interested in PREVENTING disease. the true motive appears to be increasing awareness and funding.

nutrition and healthy lifestyle research will always take a back seat, and truly novel findings suppressed as a healthy population is not profitable. i wish someone could convince me otherwise… because sometimes i feel my nearly complete phd has been done in vain. [/quote]

Good point. Maybe the AHA is a government driven conspiracy who’s agenda is actually the inverse of what they stand for. Perhaps they are casting a negative image on high protein diets thus, creating a disillusion for the general public; hence their recommendation of a diet comprising of 55% carbs. Their hidden agenda could be to keep American’s dependent on pharmaceuticals because of the funds used to back these companies.

Just a crazy conspiracy theory though :)!

13

[quote]frederickson wrote:
consider this… the “services” of the american heart association would be largely unnecessary if people followed a low carb, high protein, nutrient dense diet as those populations that do are essentially devoid of heart disease. not to mention all the billions their drug company sponsors would lose should the incidence of heart disease actually decrease.

though they are hardly the root cause of disease mongering and preservation that makes healthcare one of the countries most profitable industries (that award goes to big pharma), i honestly question whether most of these associations are truly interested in PREVENTING disease. the true motive appears to be increasing awareness and funding.

nutrition and healthy lifestyle research will always take a back seat, and truly novel findings suppressed as a healthy population is not profitable. i wish someone could convince me otherwise… because sometimes i feel my nearly complete phd has been done in vain. [/quote]

Good point. Maybe the AHA is a government driven conspiracy who’s agenda is actually the inverse of what they stand for. Perhaps they are casting a negative image on high protein diets thus, creating a disillusion for the general public; hence their recommendation of a diet comprising of 55% carbs. Their hidden agenda could be to keep American’s dependent on pharmaceuticals because of the funds used to back these companies.

Just a crazy conspiracy theory though :)!

14

example 1 of faulty logic -

High protein diets typically emphasize foods such as meat and eggs ? which are high in saturated fat ? and limit foods high in carbohydrates, such as fruit, vegetables, whole grains and nonfat milk products – which provide important nutrients and fiber.

So when I eat Meat, I must be consuming alot of saturated fat?? What about chicken.

And since I eat low carbs, I also don’t eat enough fruits or veggies??
Sad thing is that most people will believe this crap.

15

The AHA has no idea what is healthy, look at what is the “typical” American diet. And following this diet has an obesity rating of 65%. High protein diets cause problems for those who have kidney disease, but if you don’t suffer from that then there should be no issue.

16

looks like im going to have to throw all ma Anabolic diets grocery list right into the bin

:wink:

what the hell is the world coming too…

18

25-35% is high protein!?!?!!?!

Where have I been?

19

[quote]Mick28 wrote:
Fiction wrote:
What say you?

http://www.cbass.com/HighProtein.htm

Avoid High-Protein Diets, Says AHA

The American Heart Association has joined the U.S. Department of Agriculture, the American College of Sports Medicine, the American Dietetic Association, the Women?s Sports Foundation, and the Cooper Institute for Aerobic Research in saying that high-protein, low-carbohydrate weight loss diets are not the way to go.

Writing in the October 9, 2001, Circulation, an AHA panel of nutrition experts say that high-protein, low-carbohydrate diets work, but only for a few weeks, after which the weight loss is usually regained. Plus, say the experts, such diets do not satisfy nutritional needs and can pose serious health threats to people who follow them for more than a short time.

High protein diets typically emphasize foods such as meat and eggs ? which are high in saturated fat ? and limit foods high in carbohydrates, such as fruit, vegetables, whole grains and nonfat milk products – which provide important nutrients and fiber.

The official summary of the report explains why such diets work: “Eliminating carbohydrates causes a loss of body fluids… prevent the body from completely burning fat… and form substances called ketones… Ketosis makes dieting easier because it lowers appetite and may cause nausea.”

Unfortunately ? or fortunately ? most people can?t tolerate such diets for long, and when they resume eating a normal diet, including carbohydrates, the water loss is restored and the weight regained.

The nutrition experts also counter the popular premise of high protein diets: Excess carbohydrates cause elevated insulin levels, which in turn promotes fat storage. “In fact,” say the experts, “protein intake also stimulates insulin secretion.” The best way to combat insulin resistance and excessive insulin production is with caloric reduction, weight loss and exercise, according to the panel.

The Bodybuilding Connection

There?s more to the story for bodybuilders, however. Jeff Everson, the editor and publisher of the free magazine Planet Muscle (800-940-5978), says the down and dirty reason why such diets typically don?t bring about the desired results is anabolic steroids. “Steroid users can process much more dietary nitrogen for a variety of metabolic purposes, including energy production, than can non-steroid users,” Everson wrote recently. In the other words, steroid users can train productively on far fewer carbohydrates than a natural athlete. “Indeed,” explains Everson, “most of the hard gainers are non-steroid users who are brain-washed to follow a steroid-user workout and also think they have to eat only proteins.”

The truth, according to Everson, is that people ? especially hard training athletes – need plenty of “low glycemic” carbohydrates for energy and health. Highly refined carbohydrates and sweets, however, can be a problem for athletes and nonathletes alike.

Health Risks

The amount of protein recommended in high-protein diets raises serious health concerns, according to the AHA panel of nutrition experts. The panel recognizes that people engaged in intense strength and/or endurance training require extra protein, but they say that most Americans already consume more protein than their bodies need. Such diets typically exceed established requirements for both athletes and nonathletes. Excessive protein can be a problem, because it usually carries along with it excessive amounts of saturated fat and cholesterol. High protein diets typically call for 25 to 35 percent of daily calories from protein and up to 68 percent of calories from fat. Such diets leave little room for healthy, nutrition-packed carbohydrate foods.

The specific health risks listed by the panel include:

  • Raised LDL-cholesterol and blood pressure, which increase the risk of heart disease and stroke. (Saturated fat raises “bad” cholesterol and limiting carbohydrates may raise blood pressure.)
  • Increased risk of gout and osteoporosis in susceptible people. (High protein foods increase uric acid levels and may cause gout, a form of arthritis. They also increase urinary calcium loss, which may lead to osteoporosis.)
  • Increased risk of diabetes and in some cases cancer. (High protein diets are “especially risky” for diabetics, because they can “speed the progression” of diabetic kidney disease; eating more protein makes the kidneys work harder and could lead to failure. Severe restriction of fruits, vegetables, beans and whole grains may increase cancer risk.)
  • Increased chance of deficiencies in essential vitamins, minerals and fiber, which can have adverse health effects if allowed to continue.
  • Greater fatigue during and after exercise. (Restriction of carbohydrates depletes muscle glycogen.)

For permanent weight loss and health, the AHA recommends a diet made up of approximately 15 percent protein (slightly higher for athletes), 30 percent fat (or less) and 55 percent carbohydrate (slightly higher for athletes) ? combined with regular exercise.

To lose weight, eat slightly fewer calories than you burn. Exercise makes the process easier and preserves muscle. To maintain body weight, balance calories in and calories out, and continue to exercise. An enjoyable diet substantially increases your chances of success.

As if a little heart disease and stroke are going to bother tough T men like us…We laugh in the face of facts.

HA![/quote]

I assume you follow their recommendations then? How is the 55% carbs, 30% fat, 15% protein diet working out for you. I notice you have over 3000 posts, but zero stats to be found. I would love to see your results from a diet. You could even prove I am a jackass in the process.