Healthy Diets: Lose Weight Safely
In order to preserve muscle while losing weight, one must eat enough fat and protein to maintain the muscle already within the body, plus reduce carbohydrate intake to the level that allows the body to switch to burning internal fat stores for fuel instead of dietary carbs.
A high carb intake translates into high blood sugar and high insulin levels. When blood sugar and insulin are elevated, the body uses blood sugar for fuel, and stores all excess energy as fat. Any fat already stored stays stored because the body has sugar to burn for energy.
If protein intake is too low, and carb intake is normal, the body will have a tendency to burn internal muscle for fuel, as it won’t be able to access fat stores while insulin and blood sugar remain elevated from the carb intake.
If fat intake is too low, the body cannot maintain tissue integrity and overall health, plus carbohydrate intake will be too high (something must replace the fat not being eaten).
Contrary to popular myth, natural fats such as butter, whole fat dairy products and olive oil are healthy nutrients. Fat is the only nutrient that has zero effect on blood sugar and insulin. In addition, saturated fat is harmless in the context of a low carb diet. It is a high carb intake and the elevated blood glucose and insulin which is at the root of heart disease, not saturated fat intake.
In addition to being excellent for healthy weight loss, a low carb way of eating also supports overall health in that it lowers and normalizes blood sugars, increases beneficial HDL, lowers triglyceride levels, and reduces inflammation.
The correct levels of these nutrients for each person are determined individually. However, most low carb diets start with a diet that is higher in fat, moderate in protein, and very low in carb. One could start with calories being divided as follows: 60% coming from fat, 30% coming from protein sources and 10% from carbohydrate sources.
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