Low Carbohydrate High-Protein Diets: Do They Live Up To The Hype?

What Is LCHAP Diet?

Low Carbohydrate High Protein (LCHAP) diets are an eating plan that allows the person to consume carbohydrates but also have small amounts of fat. This helps to minimize and/or prevent overeating. There are four different types of LCHAP diets.

Standard Ketogenic Diet

The Standard keto diet is one popular type of intermittent fasting or very-low-carbohydrate (VLC) or very-low-protein (VLP) diet regimen. It is primarily used for weight loss goals. The American Heart Association recommends this diet to treat people who suffer from hypoglycemia (low blood sugar). People who are seriously ill, pregnant women, children, and adults suffering from epilepsy and other medical conditions on the high-protein version may benefit from a moderate adaptation. However, it should not be used as a long-term way to lose weight.

High Carbohydrate Moderate Fat Weight Loss

A high carbohydrate moderate fat (HCHF-LMF) weight loss diet combines two methods of losing weight: reducing dietary carbs or increasing protein intake. Both methods help weight loss. It can be adapted for more advanced individuals who will tolerate higher protein diets but do have trouble following them properly.

High Protein Moderate Nitric Oxide (HPP-MNO) Diet

The HPP-MNO diet is meant for those that have experienced kidney damage or are taking medications. These patients may need to limit protein intake and increase their nitrogen intake to make it easier to manage dialysis in the future. This reduces protein losses during dialysis which results in lower blood pressure, better oxygen levels, less fatigue, and ultimately improved quality of life.

How Does an Adapted LCHAP Diet Look Like?

An adapted version of a Low Carbohydrate High Protein Eating Plan may look like these:

Low Carb High Fiber Medium Carb Vegetarian Vegan Low calorie vegan low carb vegetarian gluten free plant based vegan Keto or Whole 30 Low Carb Diet

1 / 2 cup = 0 grams, 1 cup = 20% total calories

2 cups = 200 grams, 16 ounces

1 serving = 10 grams of carbohydrate

6 servings = 300 grams, 26 ounces

1 snack = 40 grams of carbohydrate

2 snacks = 60 grams of carbohydrate

6 meals/snacks = 180 grams, 54 ounces

5 days per week = 360 grams, 72 ounces

1 day per month = 320 grams, 72 ounces

3 meals/snack = 120 grams, 48 ounces

This approach provides plenty of variety. You can choose any combination you desire, and you can eat at home once you figure out what works best for your body. A lot of LCHAP diets restrict ingredients which are considered off-limits in many conventional healthy diets. Some foods are excluded in such programs. An example would be dairy products. In general, though, these programs still provide some benefits when taken along with exercise and good nutrition.

Is Going Off Track Safe? If you are trying something new, it is always important to talk with your doctor. Ask about potential side effects and precautions. Some restrictions may be necessary, especially if you are going through surgery or if you are having difficult pregnancies.

Does Exercise Help With Weight Loss?

Yes! According to research published in Nutrients, being physically active is vital for weight reduction and keeping excess fluid out of the body. That doesn’t mean you need to go running every single day, but doing activities on a regular basis will help maintain your weight loss efforts. Cardio workouts like walking, hiking, or biking often result in greater changes in body composition and metabolism, thus making exercise safer and more efficient than using machines. Studies have proven that exercises such as aerobic exercise, swimming, strength training, and yoga provide significant reductions in appetite and caloric intake. Exercises also enhance feelings of fulfillment and reduce stress and anxiety. What are some ways you can exercise toward weight loss, without putting yourself at risk of injury or illness? Try lifting weights and participating in sports such as tennis, volleyball, soccer, gymnastics, golf, or basketball. Or try a HIIT fitness program or even cycling. Start slowly with light sets and build up as you feel more comfortable. Once you start feeling stronger, add heavier weights until you can’t handle them anymore! When considering whether to engage in physical activity, be sure to ask your doctor first. Remember to take your health into account when choosing an exercise routine. Also ask your physician to adjust the intensity or duration of your exercise sessions. Your health might depend on your ability to maintain a consistent level of activity. Be ready to adapt how you exercise to fit your lifestyle. And remember to use caution when exercising. Wear proper equipment, be careful around others, get enough sleep, etc… Remember to ask your doctor before starting any new exercise program. Always consult your doctor.