A high protein low carb diet has been proven to result in weight loss. Eating a diet that is high in protein can help maintain and build lean muscle, and it can also help you burn off fat. Protein helps maintain lean muscle while limiting carbs can help switch your body to burn off more fat, even if you’re following a calorie-reduced diet plan
What is considered a healthy high protein low-carb diet?
High protein low carbohydrate diets are a very popular concept because of the results demonstrated. The Diet Rite System is also a High protein low-carb diet that is being promoted.
There are many variations in the amounts of protein, carbs, and other foods included from diet to diet. Some are recommending high protein meal replacements, others are excluding all forms of carbs including fruit and some recommend certain combinations of carbs and protein.
With such variation between diets, it is understandably confusing as to what we should really be eating on a healthy high protein low-carb diet. We at Diet Rite recommend a combination of both proteins and low carbs. We also recommend a plant-based diet for the major component of your proteins and carbs.
Here are a few benefits to a high protein low carb diet
- Reduces Appetite and Hunger Levels. …
- Increases Muscle Mass and Strength. …
- Good for Your Bones. …
- Reduces Cravings and Desire for Late-Night Snacking. …
- Boosts Metabolism and Increases Fat Burning. …
- Lowers Your Blood Pressure. …
- Helps Maintain Weight Loss.
Who can follow a high protein low carb diet?
A high protein low carb diet is not for everybody and is by no means proven as the best way to lose weight. There is no best way to lose weight as each person is different and as such, each person will lose weight differently. Diet Rite is saying that it is an effective way to lose weight. Diet Rite is saying that it is an effective way to begin the road to eating healthy.
Studies have suggested that for some people, this type of diet is an effective way to reduce fat and weight. It is particularly useful to kick-start weight loss in those who are morbidly obese. However, no matter what your station in life is, it’s always a good time to eat healthily, to change your eating habits, and begin enjoying a healthier lifestyle.
High protein diets may contribute to weight loss in a variety of ways. For example, it has been suggested that by reducing carbohydrates, the brain may receive less hunger stimulating hormones, resulting in a reduced appetite. This is because the proteins in your system take longer to digest because it is a long chain protein. This causes you to feel fuller longer so it reduces your appetite.
High protein diets work because…
High protein diets have been shown to increase satiety, and result in the consumption of fewer calories in followers, which in turn leads to weight loss.
Initial weight loss on a low-carb diet may be due to water loss, which can be caused by a high protein intake.
In many people, weight loss may also be seen simply due to a reduction in calories when carbohydrates are eliminated from the diet.
Often people do not replace carbohydrate parts of a meal, but simply skip them, which of course results in a lower calorie intake.
This can be a substantial reduction, as high carb foods such as pasta, potatoes, and rice are often eaten in large portion sizes.
How much protein do we need?
Most people have no problem achieving sufficient protein in their diet. What with fast foods ever-present, and we are a carnivorous society, by and large, however getting the proper amount of healthy proteins is what we are after.
The Recommended Dietary Allowance for men is 56 grams per day and 46 grams for women, values that the majority of Americans already exceed. For weight loss benefit, however, it is thought that around 120g of protein should be eaten daily.
Here’s a question. If most Americans are already exceeding the RDA of proteins, and a diet high in proteins should help you lose weight, Then why are so many Americans overweight and even obese?
Low carb doesn’t mean no-carb
There are many diets that totally eliminate carbohydrates in all their forms and others that suggest a reduction to dangerously low levels. It is important to remember that carbohydrates do have a function in our body and are essential in a healthy diet.
Carbohydrates are necessary for energy in the body, particularly for those doing a lot of exercises. A carbohydrate-dense fruit such as a banana can give you the fuel you need to increase the intensity of your workout, hence burning more calories.
Carbohydrates, particularly wholegrain varieties, also provide valuable nutrients such as B vitamins, so those who reduce carbohydrate intake to very low levels are at risk of deficiencies
Reduce your portion sizes
Some Carbohydrates are often overate while others are not consumed enough. Most people would benefit by reducing portion sizes. A high protein, low carb diet can be a healthy option, if you are still eating enough carbs to obtain the nutrients you need and fuel your body.
Healthy proteins
When embarking on a high protein diet, it is important to obtain your protein from healthy sources. Some high protein diets, most notably the Atkins diet, promote a diet that is high in protein and low in carbs, but also very high in saturated fat.
There is no doubt that saturated fat should be limited in our diets as it has been shown to have a variety of negative effects on the body, including increasing the risk of heart disease, raising blood pressure, increasing the risk of diabetes, and causing weight gain.
It is therefore important to choose protein sources that are low in saturated fat for the healthiest high protein diet.
Good low-fat high protein foods
High Protein Low Carb Foods
Here is a list of high protein low carb foods:
- Lean red meat with visible fat removed
- Eggs
- Fish
- Chicken (skinless)
- Low fat dairies such as milk, yogurt, and cottage cheese
- Legumes and beans such as lentils, kidney beans, black beans, etc.
- Nuts, for example, almonds, walnuts, cashews, and peanuts
- Seeds such as pumpkin, sunflower, and flax
It is also important to cook protein sources in a healthy way to avoid adding excess fat and calories to food. Good methods include poaching, baking, grilling, or roasting with a little olive oil.
Fruit and vegetables
In order to ensure that you’re high protein low carb diet is balanced and gives you all the nutrition you need, fruit and vegetable should be part of most of your meals. The majority of fruit and vegetables are the ideal way to fill up without adding many calories to your diet.
Most vegetables are low in carbs, but if you are on a strict diet you may wish to avoid vegetables that are higher in carbohydrates such as potatoes, carrots, beets, peas, squashes, parsnips, sweet potatoes, and corn.
Fruit is generally higher in sugar and therefore carbs than vegetables. The best options for a low-carb diet include lemons, limes, and berries (except cherries). Dried
A healthy balanced diet
Whilst a low carb, high protein diet may reduce intake of certain foods, it is still essential to follow the principles of a healthy balanced diet, low in saturated fat and high in vitamins, minerals and fiber for optimal health and weight loss. Sign up for our free e-book and newsletter to stay informed and when you’re ready Start your free trial today!