FOODS INCLUDED IN A HIGH PROTEIN LOW CARB DIET

Foods that are high in protein can help you lose weight because protein is known as a filling nutrient. Limiting carbs may help you lose weight by reducing the calories in your diet. Moreover, through consuming low carb foods, you can easily prevent unhealthy spikes in your levels of blood sugar. Dairy products, eggs, and meat are some of the foods included in a high protein low carb diet.

Eggs

Eggs are known for being carb-free and a good source of protein. A particular university pointed out that egg whites are said to be fat-free while egg yolk may contain up to 4.5g of fat. Egg yolks are also known for being high in cholesterol, however not all cholesterol is bad for you, they are also good sources of nutrients such as folate, vitamin E, vitamin D, and vitamin B-12. You can try scrambled eggs with kale and ham, hard-boiled eggs, and low-fat feta cheese and an omelet with zucchini.

Seafood

Shellfish and fish are not just known for being high in protein, but are also great sources of omega-3 fatty acids that reduce the risk of heart disease. Fatty fish such as mackerel, salmon, and anchovies are known for having high content of omega-3 fatty acids. Fish and other seafood also provide iron and vitamin B-12. Fish and the majority of shellfish are free from carbs, yet some kinds of shellfish have carbohydrates. For instance, a three-ounce serving of oysters has three grams of carbs.

Cheese

Cheese has lower carbs than yogurt. An ounce of cheese has seven grams of protein and has no carb. An ounce of full fat cheese has six grams of saturated fat, so pick reduced-fat cheese for you to maintain a low intake of saturated fat. You can try eating cheese sticks. Some meal options may include turkey breast and cheese roll-ups or try vegetarian main course that consist of eggs, ricotta cheese, baked broccoli that is topped with Parmesan cheese.

Yogurt

Milk is known as a good source of protein. Yogurt that’s fat free has thirteen grams of protein as well as seventeen grams of carbs per cup. Greek yogurt however is also high in protein and low in carbs when compared to other kinds of yogurt. If you usually choose a yogurt that’s sugar-sweetened, then try plain Greek yogurt instead to limit sugar intake and add your own fruit.

Poultry and Meat Options

Turkey, pork, beef, and chicken are carb-free and high-protein. The skin from turkey and chicken and fatty meats are high in saturated fat that may raise the level of cholesterol and your risk of heart complications. To reduce consumption of saturated fat, pick lean cuts of meat including skinless turkey and chicken breast and tenderloin.

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Benefits of Using a High Protein Low Carb Diet for Weight Loss

A high protein low carb diet provides numerous health benefits, particularly for those who want to lose weight. This is the main reason why a lot of dieters consider this kind of diet instead of other options available in the market today. Even if there are several diet options available, high protein low carb diet is still considered as one of the best choices.

Losing weight is never an easy task, in fact, most consider it a hard goal to reach, especially when you feel hungry all the time. Fortunately, one of the main benefits of a high protein low carb diet is that it makes you feel fuller for a long period of time. Whenever you eat foods that are higher in protein, you will feel less hungry. Snacking and nibbling on cheese and nuts for instance, will leave you feeling more satisfied than eating chips or cookies since these contain high amounts of carbohydrates.

The reason why a high protein low carb diet is effective in weight loss is because it removes the adverse effects that carbohydrates may cause in one’s body. Carbohydrates boost one’s sugar levels, which cause the pancreas to generate insulin. Although insulin is an important hormone that enables one’s body’s cells to use the required blood sugar, it has also some undesirable effects and one of these is fat deposits. Insulin stimulates the brain, enabling it to produce more hunger signals, which will cause people to crave more food. Typically, these hunger signals lead people to consume high carb foods.

A high protein low carb diet is also an effective way to halt this destructive cycle, caused by high carb foods. When this diet is enacted, the insulin levels will decrease. Once the insulin level decreases, glucagons will increase. Glucagons are hormones responsible for the burning of fat in the body and help get rid of the cholesterol effectively.

To get the best results, it is always wise to combine a high protein low carb diet with exercise. If possible, try to exercise several times every week and drink lots of water. Doing this, will speed up your metabolism, allowing you to lose more weight in faster. Also, by drinking more water, it will help you stay hydrated all the time.

If you don’t know the best exercises suited for your needs, you can always consider enrolling in a gym class. In this way, you will be able to reach all your weight loss goals while taking a high protein low carb diet that’s made to help you get rid of your extra pounds in healthy way.

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