HIGH PROTEIN LOW CARB DIET

High Protein Low Carb Diet For Fat Loss

High Protein Low Carb Diet For Fat Loss

What is High Protein Low Carb Diet?

The name itself speaks for its definition of a diet which is low on carbohydrates and High in proteins is a High Protein Low Carb Diet.

There are several Myths about Hight protein low carb diet which we would be discussing in the article and you will find out it actually good to be on a high protein low carb Diet for fat loss.

So I will be focusing on the following major points which every one of us has a doubt about this diet plan.

1. What effects does high carbohydrate food make on our body?

2. Who should not be doing High Protein Low Carb Diet?

3. Why High Protein Low Carb Diet?

4. What should you be eating during the High Protein Low Carb Diet for fat loss?

5. What should you be Avoiding?

6. What should you be drinking?

7. A sample Menu to get started.

8. How to manage High Protein Low Carb Diet food without affecting your Pockets.

9. How to continue High Protein Low Carb Diet when eating out?

10. What amount of Carbs should you be consuming in High Protein Low Carb Diet?

11. What are the Major Benefits?

12. Possible Side effects of High Protein Low Carb Diet.

13.Conclusion

1. What effects does high carbohydrate food make on our body?

High protein low carb diet

Carbs are organic compounds occurring in foods including sugars, starch, and cellulose. They are majorly found in our daily households like foods, pasta, and bread.

High consumption of carbs can possibly increase the sugar level in your body which can potentially lead to developing Type 2 diabetes and many other such diseases.

2. Who should not be doing High Protein Low Carb Diet?

High protein low carb diet

Well doing a low carb diet is not a rocket science most people can safely start any kind of low-carb diet.

But their some exemptions, if you are going through these three situations you may need some preparation:

A.If you are on a medication for diabetes.

B. Same goes for high blood pressure patients.

C. And if you are just off the pregnancy.

3.Why High Protein Low Carb Diet?

 

A low carb diet means eating lesser carbohydrates and a higher proportion of fat. This is also recognized as a low-carb, high-fat diet (LCHF) or a keto diet.

We have this hearing from ages that fats are harmful, which resulted in products, often full of sugar flowing to all the supermarkets and retail stores.

This is a myth regarding fats, but I say Fat is our friend. On a low-carb diet, you instead minimize your intake of sugar and starches.

You can eat other delicious foods until you are satisfied – and still lose weight.

How does it relate? When you avoid sugar and starches, your blood sugar stabilizes and the levels of the fat-storing hormone insulin drop.

This increases fat burning and makes you feel more satiated, reducing food intake and causing weight loss.

4. What should you be eating during the High Protein Low Carb Diet for fat loss?

High Protein Low Carb Diet

This is the best part of High Protein Low Carb Diet that without compromising on taste you can be healthy.

Meat: Beef, lamb, pork, chicken and others; grass-fed is best.

Fish: Salmon, trout, haddock and many others; wild-caught fish is best.

Eggs: Omega-3-enriched or pastured eggs are best.

Vegetables: Spinach, broccoli, cauliflower, carrots, and many others.

Fruits: Apples, oranges, pears, blueberries, strawberries.

Nuts and seeds: Almonds, walnuts, sunflower seeds, etc.

High-fat dairy: Cheese, butter, heavy cream, yogurt.

Fats and oils: Coconut oil, butter, lard, olive oil, and fish oil.

Dark chocolate: Choose organic brands with at least 70% of cocoa.

If your goal is to reduce some extra kilos, be careful with cheese, chocolates, and nuts, as it’s easy to overeat on them.

Don’t eat more than one piece of fruit per day.

5. What should you be Avoiding?

High Protein Low Carb Diet

You should avoid these six food groups and nutrients, in order of importance:

Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many other products that contain added sugar.

Refined grains: Wheat, rice, barley, and rye, as well as bread, cereal, and pasta.

Trans fats: Hydrogenated or partially hydrogenated oils.

Diet and low-fat products: Many dairy products, cereals or crackers are fat-reduced but contain added sugar.

Highly processed foods: If it looks like it was made in a factory, don’t eat it.

Starchy vegetables: It’s best to limit starchy vegetables in your diet if you’re following a very low-carb diet.

You must read ingredient lists even on foods labeled as health foods. And if you are more curious then you can refer to this article on 14 foods to avoid on a low-carb diet.

6. What should you be drinking?

High Protein Low Carb Diet

The water, of course, the healthiest thing on the planet to consume, you can drink tea or coffee, however, preferably use no sweeteners.

The occasional glass of wine is fine too.

7. A sample Menu to get started.

Monday

Breakfast:3 inch square, Sausage & Spinach Frittata, Coffee with 2 Tbsp Heavy Cream

Snack:1/2 hass avocado w/ lite salt and pepper

Lunch:1/2 cup Simple Egg Salad, 4 Romaine Lettuce Leaves, 2 slices of cooked bacon.

Snack: 24 raw almonds

Dinner: 6 oz rotisserie chicken, 3/4 cup Easy Cauliflower Gratin, 2 cups chopped romaine lettuce, 2 Tbsp Caesar Salad Dressing.

Tuesday

Breakfast: Bacon and eggs.

Snack: 5 sticks of celery with 2 Tbsp Almond Butter.

Lunch: Leftover burgers and veggies from the previous night.

Snack: 1/2 hass avocado w/ lite salt and pepper.

Dinner: Salmon with butter and vegetables.

Wednesday

Breakfast: 2 Cream Cheese Pancakes, 2 pcs cooked bacon, Coffee with 2 Tbsp Heavy Cream

Snack: 2 String Cheese

Lunch: 1 Italian sausage link, cooked and sliced, 3/4 cup Easy Cauliflower Gratin

Snack: 1 cup bone broth

Dinner: 1 1/2 cup Chili Spaghetti Squash Casserole, 2 cups raw baby spinach, 1 Tbsp ranch dressing (sugar-free)

Thursday

Breakfast: Omelet with various vegetables, fried in butter or coconut oil.

Snack: 1/2 hass avocado w/ lite salt and pepper

Lunch: Smoothie with coconut milk, berries, almonds, and protein powder.

Snack: 1 cup bone broth.

Dinner: Steak and veggies.

Friday

Breakfast: 2 Cream Cheese Pancakes, 2 pcs cooked bacon, Coffee with 2 Tbsp Heavy Cream

Snack: 1 cup bone broth

Lunch: 1/2 cup “Anti” Pasta Salad, 4 Sundried Tomato & Feta Meatballs.

Snack: 5 sticks of celery with 2 Tbsp Almond Butter

Dinner:1 cup Cuban Pot Roast, 2 cups chopped romaine lettuce, 2 Tbsp sour cream, 1 Tbsp chopped cilantro, 1/4 cup shredded cheddar cheese.

Saturday

Breakfast: Omelet with various veggies.

Snack: 24 raw almonds

Lunch: Grass-fed yogurt with berries, coconut flakes and a handful of walnuts.

Snack: 1 cup bone broth

Dinner: Meatballs with vegetables.

Sunday

Breakfast: 2 Cream Cheese Pancakes, 2 pcs cooked bacon, Coffee with 2 Tbsp Heavy Cream

Snack: 2 String Cheese

Lunch: 1/2 cup “Anti” Pasta Salad, 4 Sundried Tomato & Feta Meatballs

Snack: 1 cup bone broth

Dinner: 1 cup Cuban Pot Roast (taco salad style), 2 cups chopped romaine lettuce, 2 Tbsp sour cream, 1 Tbsp chopped cilantro (optional), 1/4 cup shredded cheddar cheese

Bonus Tip:

Include plenty of low-carb vegetables in your diet. If your goal is to remain under 50 grams of carbs per day, there is room for plenty of veggies and one fruit per day.

8. How to manage High Protein Low Carb Diet food without affecting your Pockets?

High Protein Low Carb Diet

High Protein Low Carb Diet food can be an expensive one, Organic and grass-fed foods are popular choices and often considered healthier but it can affect your pockets.

However, there is room for low budget food that can be healthier and more economical to buy.

It is recommended to consume whole foods that will make your diet a thousand times better than any other diet.

It is because whole food has been processed or refined as little as possible and is free from additives or other artificial substances.

Bellow are few options that fit in your pockets.

Meat (beef, lamb, pork, chicken, bacon)
Fish (fatty fish like salmon is best)
Eggs (choose omega-3 enriched or pastured eggs if you can)
Butter
Coconut oil
Lard
Olive oil
Cheese
Heavy cream
Sour cream
Yogurt (full-fat, unsweetened)
Blueberries (fresh or frozen)
Nuts
Olives
Fresh vegetables (greens, peppers, onions, etc.)
Frozen vegetables (broccoli, carrots, various mixes)
Condiments (sea salt, pepper, garlic, mustard, etc.)

9. How to continue High Protein Low Carb Diet when eating out?

High Protein Low Carb Diet

It is easy to stick to High Protein Low Carb Diet even when you are leaving your home, for example at restaurants.

Just avoid starchy foods and ask for some extra natural fat Order a meat- or fish-based main dish,

Drink plain water instead of sugary soda or fruit juice and Get extra vegetables instead of bread, potatoes or rice.

10. What amount of Carbs should you be consuming in High Protein Low Carb Diet?

According to me the more the less the better it is, when you think of High Protein Low Carb Diet you should be consuming lesser carbs as possible.

There is no exact figure as such but still, 20-50 grams of carbs per day is sufficient in the matter of High Protein Low Carb Diet when your goal is Weight loss.

For a better understanding of how low should be with carbs, you can refer to this article which tells you How low is low carb? 

11. What are the Major Benefits of High Protein low carb diet?

High Protein Low Carb Diet

High Protein low carb diet benefits are not limited to weight loss, it can result in some more potential health benefits.

1. Weight loss

It is the major result of High Protein low carb diet, by eating lesser carbs you can practically achieve a good figure. to know more about weight loss you can refer to this article Best Weight Loss Tips Tried and Tested.

2.Type-2 diabetes

Low-carb diets can normalize blood sugar and thus potentially reverse type 2 diabetes.

3. A Healthy Gut

High Protein low carb diet can help you in settling down your gut problems, symptoms of irritable bowel syndrome such a bloating, gas, diarrhea, cramps and pain.

4. Other Benefits

Weight Loss, contracting fat stores, lower blood sugar, enhanced mental lucidity, and a more settled stomach related framework are the most much of the time referred to advantages of low-carb eating.

In any case, a few people encounter significantly more extraordinary enhancements: lower blood pressure, less acne and better skin, fewer migraines, improved mental health symptoms, better fertility, and even more.

12. Possible Side effects of High Protein Low Carb Diet.

High Protein Low Carb Diet

Every coin has two sides, same with the High Protein Low Carb Diet can have some possible side effects of which some are common such as:

Induction flu: By far the most common side effect is called the induction flu. It’s what makes some people feel really poorly 2-3 days after starting low carb.

Here are the common symptoms:

Headache
Fatigue
Dizziness
Light nausea
Irritability
These side effects rapidly subside as your body adapts and your fat burning increases. Within a week, they are usually gone.

Why does this happen?

The reason for this is that carbohydrate-rich foods may increase water retention in your body.

When you stop eating high-carb foods you’ll lose excess water through your kidneys.

This can result in dehydration and a lack of salt during the first week, before the body has adapted, resulting in the symptoms above.

How to overcome Induction flu?

You can minimize the induction flu by drinking more fluids and by temporarily increasing your salt intake. A good option is to drink a cup of bouillon/broth one or two times a day. This usually keeps the induction flu minor or even non-existent.

And some of the other common issue found is Leg cramps, Constipation, reduced physical performance.

13.Conclusion.

High Protein Low Carb Diet

Looking at all the aspects above being on low carb diet restrict carbs intake, which is most commonly found processed foods, pasta, and bread.

It has been noticed that it has better results in achieving weight loss goals and other health benefits. It also has some side effects but which are very common and easy to overcome.

High Protein Low Carb Diet for fat loss is easy to follow even when eating outside your house.

In short High Protein, Low Carb Diet is a good meal plan to keep up a good health.

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