High Protein Low Carb Diet Reduces Triglycerides
A diet low in carbohydrates and high in protein will lower your triglycerides. This has been confirmed by many, many medical studies. Bottom line is that if you want to lower your triglycerides, change your diet to one high in protein, preferably fish, turkey or chicken. Reduce your carbohydrates and change the carbs you do eat to vegetables, leafy greens, and whole grains. Reduce your fat intake and change the fats you do eat to monounsaturated and polyunsaturated fats.
A lower carbohydrate diet should consist of no more than 30% of your calories from carbohydrates. This is actually a little difficult to do with the typical American diet. To make this happen, you will have to concentrate on high protein energy sources while cutting out high glycemic carbohydrates such as white bread, white rice, etc. You may have to rely on protein shakes like those that bodybuilders drink to up the protein percentage without overloading the calories. If you are interested in a decent protein powder, I use Optimum Nutrition 100% Soy Protein.
Frankly the only way to make sure you are keeping your percentages correct is to actually keep a food journal for awhile. In a food journal, you actually write down everything you eat and then are able to calculate the calories and percentages of carbohydrates, protein and fat. It is near impossible to stick to a lower carbohydrate diet without this type of diligence.
Here are a couple of studies that document that the amount of carbohydrates you eat, drive your triglyceride levels:
1. David J. A. Jenkins, MD, Archives of Internal Medicine June 8, 2009.
In a four week study, participants were provided prepared meals to ensure compliance to the diet. The low-carb diet provided the “minimum level of carbohydrates currently recommended.” The researchers concluded: “A low-carbohydrate plant-based diet has lipid-lowering advantages over a high-carbohydrate, low-fat weight-loss diet in improving heart disease risk factors not seen with conventional low-fat diets with animal products.” Essentially lower your carbohydrates and make sure that the carbs you do eat are from plants as recommended above.
2. Elizabeth J. Parks, Ronald M. Krauss, Mark P. Christiansen, Richard A. Neese and Marc K. Hellerstein, Effects of a low-fat, high-carbohydrate diet on VLDL-triglyceride assembly, production, and clearance, Clin Invest. 1999;104(8):1087–1096. doi:10.1172/JCI6572. Copyright © 1999, American Society for Clinical Investigation
This study proved that a low fat, high carbohydrate diet raised triglyceride levels in its participants. All subjects were nonsmoking, healthy males who had normal liver enzyme concentrations and no history of medical disorders with triglyceride levels below 100 mg/dl. The subjects experienced a 60% elevation in triglyceride levels. This is a massive increase in levels with just a rather simple change in diet.
A quick search of Google will provide dozens of medical studies documenting that a diet low in carbohydrates and high in protein will lower your triglycerides. If you are cutting calories, you will also lose more weight on a higher protein diet. A diet that both lowers your triglyceride levels helps you lose more weight. What are you waiting for?