Low carb, High risk: A critique of the latest diet craze
– © 2005 by Jim Lovestar

I’m here to expose a secret. This secret is protected by most of this culture we live in. It is based on sales figures of diet books (mostly women) and preconceived notions. Here is the secret ... ready? ... we men are concerned with how we look. We do all kinds of things to lose weight, look “buff”, be sexy, and attract a mate. We do all that differently than women.

A man is mostly loathe to admit that he is trying to lose weight (with the exception of the man you are thinking of right now who loves to talk about his struggle with fat). He might be thought of as vain or, horrors, effeminate.

The Adkins Diet and its kin have led to something of a change in that attitude. You can “eat all you want”, chow down on red meat at every meal, be a protein gobbling manly-man. You can take action instead of denying yourself the foods you love.

You are probably aware of the cautions regarding heart disease and cancer when consuming a high protein and fat/low carbohydrate diet. I'll discuss some of the lesser-known aspects of the situation. The hype about these eating plans leaves out several important sets of facts.

1. The consumption of excess protein leads to osteoporosis. You are probably familiar with the information about the millions of women who suffer from this condition. Men, as we age, can also develop osteoporosis. In fact, two million men a year are diagnosed with osteoporosis. Two million.

How does protein contribute to osteoporosis? Simple, protein is composed of amino acids. That last word, “acids” is crucial here. The body strives very hard to maintain a constant acid/alkaline balance. When the food you eat is too high in acid, the body draws calcium from the bones to balance it out. Decalcified bones become osteoporosis.

Certainly, there are other factors that contribute to osteoporosis. Today, though, we are talking about protein. How much protein is too much? We'll get there.

2. At least one study has demonstrated a high correlation between the high protein and fat/low carbohydrate diet and hair loss. Did that get your attention? Yes, hair loss. This is one area we men admit our vanity and those who promise to prevent hair loss or replace what we've lost make a ton of bucks.

Again, in simple terms, these diets tend to lack important nutrients. The nutrients support the growth of healthy hair and in their absence, hair goes away. Many of these nutrients are found in complex carbohydrates, fruits and vegetables.

3. The excess amino acids, once bound to calcium, are carried to the kidneys for elimination. If the kidney is overworked on a daily basis, you will experience kidney damage. The effects of kidney damage, like osteoporosis, are cumulative. You'll feel fine now, unless you develop a kidney stone, and hurt a lot later.

You can find lots more information about this in the May, 2004 issue of Men’s Health magazine. Men’s Health has the largest circulation of any magazine published for men, more than GQ, Playboy, or Esquire. Perhaps a subtle sign of our vanity, especially when you check out the pictures of men in the magazine and on the cover.

Newsweek, August 2, 2004 also has a related cover article that you, who are concerned about your health, might find interesting.

Now, how much protein is too much protein? The guidelines I work with say that we should consume .4 to .9 grams of protein per pound of body weight a day. The low end is for the sedentary man and the high end is for someone who is extremely athletic. There are 28 grams in an ounce. You do the math.

Yes it’s true, you may need less than quarter pound, four ounces of protein a day. Quarter pound, where have I heard that before? Certainly, this is less than most men are accustomed to eating.

What can you do?

1. Eat vegetables, food that has color. Drop food that is processed, except for an occasional treat. Dairy products —high calcium, yes, and also high protein— are a source of controversy . If you want calcium, cultivate a taste for greens like kale and collards. They contain lots of easily assimilated calcium and help keep the bowels regular, too. Beans and tofu are good sources of calcium and are lower protein than dairy products.

2. Become more active physically than you are now. Forget the concept of “exercise”. For many men this seems to much like work. Just take the stairs instead of the elevator, park at the far end of the lot, or connect with a friend while walking instead of eating. Those who are physically active are resistant to osteoporosis and weight gain.

3. Drink lots of water. The water burns fat as the body brings from room temperature to body temperature. Water is also the single best prevention practice for kidney stones. Water is your friend.

Jim Lovestar is the founder and president of the Institute for Men’s Health and Well-being. More information is available by visiting www.consciousbody.info or calling 612-588-8984. He recently presented this information at a Wednesday night workshop at The Men’s Center.