Millions of American “go on a diet” each year and, yet, millions of Americans remain overweight (55 percent of the population) or obese (25 percent). While we often see people on TV attesting to their successful weight loss with the latest diet trend, media messages can be very misleading. A closer look at the fine print during commercials reveals that “results are not typical” or “a proper diet and exercise were used.”

The American Heart Association (AHA) doesn’t recommend high-protein diets for weight loss. In fact, the AHA states “some of these diets restrict healthful foods that provide essential nutrients and do not provide the variety of foods needed to adequately meet nutritional needs. People who stay on these diets may not get enough vitamins and minerals and may face other potential health risks.”

Many people currently follow diets such as the Atkins Diet, Protein Power or Sugar Busters, which are often high in protein and emphasize meats, eggs and cheeses. These foods are also high in saturated fat. Other diets focus predominantly on restricting carbohydrates such as cereals, grains, fruits, vegetables and low-fat dairy products. This strategy takes away many of the foods that are most likely to provide a wide variety of essential nutrients.

According to the AHA, the typical short-term results of these diets occur because the elimination of carbohydrates causes body fluid loss. “In diets that are also high in protein, substances called ketones are formed and released into the blood stream, a condition called ketosis,” the AHA warns.” It (ketosis) may make dieting easier because it reduces appetite and may cause nausea.”

Over time, ketosis is generally thought to increase risk for osteoporosis and kidney disease. Additionally, the Physician’s Committee for Responsible Medicine notes, “Diets high in fat, especially saturated fat, are associated with increased risk of kidney problems, osteoporosis and some types of cancer.”

A current evaluation of 107 research studies related to these diets notes that successful weight loss was associated with a long-term focus and a reduction in total calories, but not with reduced carbohydrate intake.

Other studies indicate that the average weight loss with high-protein diets during the first six months of use is approximately 20 pounds, or roughly half a pound per week. The weigh loss noted in these studies was not significantly different than weight loss noted with low-fat or vegetarian diets.

In fact, noted sports nutritionist Nancy Clark states in her most recent book, “Carbohydrates are not fattening! Excess fats are fattening—butter on bread, oil on pasta, mayonnaise in sandwiches or cheese on crackers.”

Fats, though having a place in a healthy diet, are packed with calories (9 calories per gram of fat, compared to 4 calories in a gram of carbohydrate or protein).

The bottom line is this: if you take in more calories than you burn each day, you will store the extra calories as fat—carbohydrates or no carbohydrates.

Many nutritionists will advise that all foods play a vital role in a healthy diet. Fats in moderation, some protein, and yes, high quality carbohydrates all have a place in a healthy and balanced diet. We also know that successful weight loss and permanent maintenance of a healthy weight are not likely to be achieved by diet alone. A long-term focus on lifestyle changes that include sustainable healthy eating habits and regular exercise will prove to be most successful.

Eliminating carbohydrates on high protein diets may cause initial weight loss for some; however, the long-term safety and effectiveness of this strategy remain in doubt. What we can say with some certainty is that lifestyle changes, including a balanced diet and regular exercise, while not trendy or flashy, produce sustainable healthy results.

Eat well and get moving!