High Protein Low Carb Foods You Should Consider In Your Daily Life
High protein low carb foods are recommended for those who are looking for weight loss programs. By adopting this type of diet, a dieter receives 30% to 50% of his/her total calories from protein. This type of diet restricts a person’s consumption of carbohydrates, and at the same time, promotes a higher intake of proteins. High protein low carb meals build your muscle and minimize the risks of other health issues.
The Role of Protein and Carbohydrates in Your Diet
Protein plays a pivotal component of the skin, muscle, bone, organs, hair, and nails. Protein in your diet is important for promoting lean body mass loss, stimulating growth and repair of the body. Protein is also beneficial for maintaining your overall health. You can get protein either from animal sources or plant-based foods.
On the other hand, carbohydrates are the prime energy source for your body. You can either take simple or complex carbohydrates to fulfill your energy requirement. Simple carbohydrates come up with one or two sugar molecules, and your body absorbs them more quickly than complex carbohydrates. Complex carbohydrates possess a longer molecular chain.
If a person wants to adopt a high protein low carb diet, he/she should reduce the carb intake to about 26% of his/her total calories.
Benefits Of High Protein Low Carb Breakfast or High Protein Low Carb Snacks
A low-carb high protein diet offers a chunk of benefits. Let’s take a look at some of them.
- Weight Loss: A low-carb high protein diet is ideal for weight loss. This is because protein helps you feel fuller with less food. But the results may vary depending on several factors, including calorie intake and amount of exercise.
- Maintain Weight Loss: Apart from weight loss, a high protein diet also helps people to maintain their body weight throughout their life.
- Body Composition: Body composition represents the percentage of fat, bone, water, and muscle in the human body. Several medical studies have proved that a high protein diet will help you in improving your body composition.
- Blood Sugar: A study was conducted in 2019 on a high protein less carb diet on people with type 2 diabetes and it is revealed that this type of diet improved average glucose levels.
- Heart Disease: Low carbohydrate diets are beneficial in minimizing your chances of getting heart diseases. But more studies are required to establish this claim on the long-term effects of a low carb diet.
- Bone Health: Several experts believe that eating a high protein diet will lessen the risk of hip fracture and loss of bone mineral density in older adults.
Some Risks of High Protein Low Carb Diets
- High Cholesterol: Some protein sources such as fatty cuts of meat, whole dairy products, and other high-fat foods may elevate the level of cholesterol. These food items will also enhance your chances of getting heart disease. However, several medical studies have revealed that the Atkins diet for up to 2 years decreased the level of bad cholesterol in your body.
- Kidney Problems: If you are suffering from kidney issues, eating excessive protein may put stress on your kidneys. This may aggravate your symptoms and conditions.
- Osteoporosis and Kidney Stones: If you are taking a high protein diet for a prolonged time, you may urinate more calcium than normal. Some experts believe that this can make osteoporosis and kidney stones more frequent.
High Protein Low Carb Breakfast/ High Protein Low Carb Snacks That You Can Take
People who prefer a low carb high protein diet must include these foods in their breakfast or meal plans.
- Fish and shellfish
- Certain dairy items
- Non-starchy vegetables
- Soy products
Foods To Discard
People who are trying to restrict their carbohydrate intake must avoid the below-mentioned food items:
- Bread and grains
- Sugary drinks
- Processed high carb foods
- Certain alcohols
To enhance the protein intake in the diet, a person can take supplements. But before taking supplements, consult the doctor.
- Whey Isolate: Whey is a byproduct of milk and it is the prime ingredient of protein shakes. Whey isolate is prepared by removing fats and carbs. A person can mix whey isolate powder with milk or water.
- Vegan Isolate Powder: Like whey isolate, a person can mix vegan isolate powder with plant-based milk or water.
- Protein Bars: These are preferred snacks for people who follow a low carb, high protein diet. But before consuming these bars, a person should check the level of carbs and protein they contain.
- Protein Capsules: These pills come up with protein powder. Different manufacturers offer different types of protein powder capsules.
Meal Plan Example
Let’s take a look at an example of a low-carb high protein meal plan.
- Breakfast: You can start your day with a spinach omelet or scrambled tofu
- Snack: For snacks, cucumber strips wrapped in chicken slices or hummus with carrot batons could be your ideal option
- Lunch: You can take seasoned grilled chicken/ tempeh with cauliflower rice and vegetables
- Evening Snack: Whey isolate or a vegan protein shake
- Dinner: Grilled turkey or vegan burger with a salad that contains cucumber, tomato, and feta or a cheese slice
The Bottom Line
Protein and carbohydrates are imperative nutrients that offer energy and good health. A diet low in carbs high in protein stimulates weight loss and improves your body’s composition. But this diet plan may adversely affect your liver and kidneys. If you want to change your diet by adopting a low carb high protein diet, you should discuss it with your physician before making the final decision.