Continuously accumulating evidence to support the intake of more protein and less carbohydrate. Not only because the high protein and low carbohydrate diet helps the most fat loss, but because it helps to maintain lean muscle mass much better than conventional carb and low fatty diet. Most widely discussed dangers of high-protein diets appear to be groundless and are not protected by sufficient scientific evidence.
In the experiment, observed the effects of high protein and high carb diets on blood glucose and insulin levels during dieting.
Twenty-four adult women, all of whom at least 15% above ideal body weight, were divided into two groups: high-protein group, which takes 1.6 grams of protein per kilogram of body weight, and 40% of total calories are derived from carbohydrates and carb group you eat a half less protein (0.8 g protein per kilogram of body weight) and 55% of calories from carbohydrates are mobilized. Both diets have the same total number of calories and the same amount of fat (50 grams per day), and the experiment lasted 10 weeks.
While the high-protein group lost slightly more weight than carbohydrate, the real advantage emerges when groups consuming test menu at the end of the study. Women in the carbohydrate group had lower blood glucose levels and increased insulin response to a meal. Lower blood glucose levels are the cause of increased hunger, which basically trick people to violate the consistency of the diet and indulge in high-calorie binges that fail diet. The researchers explain that higher intake of protein provides a more stable level of blood glucose by the action of amino acids in the protein. In case the amino acid precursors of the body produces glucose, used to maintain a stable blood glucose levels, while simultaneously avoiding unnecessary production of insulin, which occurs at the increased carbohydrate intake. The reduction in blood glucose levels increase appetite, making the diet more difficult to comply with, and for some even impossible.
Of course, one should not deprive of carbohydrates, because it will lead to other problems: lack of energy, fatigue, tired easily.