How to build a high protein and low carbohydrate diet?

The amounts we consume from each food group have an impact on our weight, performance and energy.

This is a type of diet that consists of reducing carbohydrates and increasing protein consumption, thus achieving a calorie deficit in the body.

Normally a diet has three components: proteins, carbohydrates and fats, the latter two being the main sources of energy for our body to function.  

A low carbohydrate diet will be high in fat and protein, in fact, most foods that are high in protein are also high in fat. Hence these diets are also known as low carb.

A variation of the low carbohydrate diet is the ketogenic diet or also commonly known as the KETO diet, in which the amount of carbohydrates is reduced, but the intake of fats is increased, which is a much stricter type of diet. 

What is a high protein, low carbohydrate diet?

Three macronutrients make up a diet: proteins, carbohydrates and fats. Most diets fall into two groups: low fat and high carbohydrate, or high fat and low carbohydrate. A low-carbohydrate diet is high in fat and, by default, the foods that form it contain more protein.

Carbohydrates and fats are the body’s two main sources of energy. On a low-carbohydrate diet, most refined carbohydrates such as bread and pasta are usually eliminated. Starchy foods such as potatoes, sweet potatoes and rice are also usually eliminated in this type of diet.

Most of the carbohydrates consumed on a low-carbohydrate diet usually come from vegetables and a limited amount of fruits.

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Typically, a low-carbohydrate diet is associated with a high protein content. Most foods high in protein also tend to contain fat, so it seems that these two macronutrients combine well with each other. Protein is responsible for taking care of our lean muscle mass, our metabolic rate and some hormones.

There are several types of diets high in protein and low in carbohydrates, such as the ketogenic diet, a very strict diet that only allows you to consume up to 30 g of carbohydrates per day. Other more flexible options allow you to consume from 50 g to 150 g of carbohydrates per day.

What defines a diet as low in carbohydrates may depend on each person’s body weight and level of physical activity. For example, a heavier, more physically active person can consume more carbohydrates than a smaller, lighter person and it would still be a low-carbohydrate diet.

To date, there is no scientific consensus on how many carbohydrates make up a low-carbohydrate diet, but it appears that the generally agreed range is 50g to 150g per day.

Have you asked yourself why consume more protein and fewer calories? 

Eating a diet high in protein and low in calories has more benefits than you thought, let’s see what they are.

Gives you a feeling of satiety

Although when reducing carbohydrate consumption to create a calorie deficit, our body’s normal reaction is to feel hungry, this is not the case with this diet. 

One of the advantages of high protein consumption is that it takes longer to digest, therefore you will feel fuller for longer.

Also Read: Intermittent Fasting: How much weight can you lose in a Month?

You preserve your muscle mass

One of the big fears when we decide to lose weight through diets is the loss of muscle mass.

With diets high in protein and low in carbohydrates, your muscles are not used as fuel for the functioning of the body, that is, muscle mass is preserved and at the same time you lose weight.

Requires more energy to process food

Since proteins take longer to process in our body, they also consume more energy for this process, that is, they use more calories. What does this mean? That there are fewer calories left in the body and that can be converted into fat.

It is a simple and easy diet to follow.

Let’s look at it this way: by reducing the options of what you can eat, you also reduce the variety of temptations available to you and focus on the foods that will help you achieve your goal. 

Your blood will thank you

When we “cleanse” our blood of excess carbohydrates, we can favor the blood glucose curve. Not to get too scientific, we will only tell you that the effects on your health will be positive.

Does a high protein, low-calorie diet help you lose weight?

These types of diets have been used and supervised by doctors for several decades and the results have been positive for people, noticing weight reduction and at the same time experiencing positive changes in terms of their health, for example by controlling blood levels. glycemia, that is, the level of sugar present in the blood. 

Benefits of high protein and low carb diet

Guess what? This diet isn’t just about losing weight. It’s got some serious perks:

Yes, it is feasible to lose weight on a high-protein, low-carb diet. In reality, many people have successfully lost weight by following this dietary plan. Weight loss happens for a variety of causes, including:

• Appetite Control: Protein is well-known for its ability to boost feelings of fullness while decreasing appetite. When you eat more protein, you may naturally eat fewer calories overall, which can lead to weight loss.
• Reduced Caloric Intake: Both carbohydrates and proteins include calories, however, protein has fewer calories per gram than carbohydrates. You can minimize your overall calorie consumption by reducing carbohydrate intake and substituting it with protein.
• Metabolic Effects: High-protein diets may have a minor metabolic advantage, which means they can slightly boost the number of calories your body burns through a process known as thermogenesis.
• Stabilized Blood Sugar: A low-carb diet can help regulate blood sugar levels, lowering energy and hunger spikes and crashes that can lead to overeating.
• Water Weight Loss: Due to diminished glycogen levels, low-carb diets can cause a rapid loss of water weight in the first few days. While this is not fat reduction, it can provide early motivation and help you feel less bloated.

What foods are low in carbs and high in protein?

Typically, a high-protein, low-carbohydrate diet allows for a nutritional intake of 50g to 150g of carbohydrates per day. This depends on each person’s weight and activity level.

Okay, let’s talk food! What can you eat on this diet?

• Lean Meats: Lean cuts of meat are high in protein and low in carbohydrates. These include skinless poultry (chicken, turkey), lean cuts of beef (sirloin, tenderloin), and pork (loin).
• Fish is high in protein and omega-3 fatty acids. Salmon, tuna, trout, and cod are all good options.
• Seafood: Shrimp, crab, mussels, and clams are low in carbohydrates and strong in protein.
• Eggs: Eggs are a flexible and very healthy protein source. They have hardly any carbohydrates.
• Dairy: Dairy products such as Greek yogurt, cottage cheese, and various cheese varieties (such as mozzarella and cheddar) are low in carbohydrates and high in protein. Choose plain, unsweetened yogurt.
• Tofu and Tempeh: These plant-based protein sources are low in carbohydrates and may be utilized in a number of recipes.
• Legumes: Some legumes are low in carbohydrates yet strong in protein. Examples include black beans, kidney beans, and chickpeas. However, they are not as low in carbohydrates as animal-based proteins.
• Almonds, peanuts, and pumpkin seeds are examples of protein-rich nuts and seeds. However, they do contain some carbs, so portion control is essential.
• Leafy Greens: While not as protein-rich as animal products, leafy greens such as spinach and kale provide a reasonable amount of protein and are incredibly low in carbohydrates.
• Soy goods: In addition to tofu and tempeh, soy-based goods such as edamame and soy milk can be low in carbohydrates and high in protein.
• Protein Powders: Whey protein, casein protein, and plant-based protein powders can be added to smoothies and recipes to increase protein intake while keeping carbs under control.
• Lean Deli Meats: Sliced turkey, chicken breast, and roast beef from the deli counter can be low in carbohydrates and high in protein.

What are the disadvantages of a low carb high-protein diet?

This diet’s not perfect, guys. Here’s the lowdown:

• Nutrient Deficiency: Restricting carbs, particularly whole grains and fruits, may result in deficits in critical nutrients such as fiber, vitamins (such as vitamin C), and minerals (such as potassium). These minerals are essential for overall health and digestion.
• Ketosis Risk: Very low-carb diets may induce ketosis, a state in which the body burns fat for fuel rather than carbs. While some people purposely enter ketosis to lose weight, it can have negative side effects such as poor breath, exhaustion, and constipation.
• Digestive Issues: A lack of fiber from carbohydrates can cause digestive issues such as constipation. To address this issue, include non-starchy vegetables and other fiber sources.
• Concerns for Heart Health: Some high-protein diets, particularly those derived from animals, might be heavy in saturated fats. Overconsumption of saturated fats may increase the risk of heart disease. Choosing lean protein sources and integrating heart-healthy fats are critical.
• Kidney Strain: A high-protein diet might put extra strain on the kidneys. While this is normally not a worry for healthy individuals, those with kidney concerns should consult a healthcare expert before dramatically increasing protein intake.
• Limited Food Options: The restrictive nature of a low-carb, high-protein diet can limit food options, which can lead to dietary monotony and make it difficult to stick to the plan long-term.

What are the positive effects of a low carb high-protein diet?

But hey, there’s a lot of good stuff too:

• Weight Loss: One of the key reasons people adopt this diet is to lose weight. By limiting carbohydrate intake and increasing protein intake, you can frequently generate a calorie deficit, which is essential for losing excess weight.
• Lowering carbohydrate intake can help stabilize blood sugar levels, making it advantageous for people with diabetes or insulin resistance.
• Reduced Hunger: Because protein is more satiating than carbohydrates, it can help reduce sensations of hunger and promote better appetite control, perhaps leading to lower calorie consumption.
• Increased Muscle Mass: A sufficient protein intake is required for muscle growth and repair. A high-protein diet, especially when combined with resistance training, can help maintain or build lean muscle mass.
• Improved Cholesterol Profile: Some studies suggest that a high-protein, low-carb diet may enhance levels of “good” HDL cholesterol and lower levels of triglycerides, however, the impact on “bad” LDL cholesterol varies.
• Reduced Blood Pressure: For some people, limiting carbohydrate intake may result in lower blood pressure, which is good for heart health.
• Protein might help regulate appetite hormones, potentially lowering the desire for harmful, high-calorie foods.
• Improved Metabolic Health: A low-carb, high-protein diet may enhance metabolic parameters such as insulin sensitivity in some persons.

Is low carb high protein for muscle gain?

Want to pump up those muscles? Here’s how:

🥗 Balanced Diet: You need more than just protein! Carbs and fats are your pals too.

• Protein for Muscle Repair and Growth: Protein is required for muscle repair and growth. A high-protein diet supplies the amino acids required for muscle protein synthesis, which is the process by which muscles develop and recover.
• Appetite Control: A high-protein diet can aid in the regulation of appetite and the reduction of sensations of hunger. This is especially beneficial for sustaining a calorie surplus, which is required for muscle building.
• Insulin Control: Reducing carbohydrate intake, particularly refined sugars and high-glycemic carbohydrates, can aid in insulin stabilization. This can assist in avoiding excessive fat storage and create an environment conducive to muscular growth.

Read Related: Guide to Choosing the Best Diet for Diabetic for Weight Loss in 2024

🤸‍♂️ Stay Active: Working out is key to getting those muscles strong.

• Calories: To grow muscle, you must consume more calories than you expend. While carbohydrate restriction may be advantageous for some, make sure you’re still getting enough total calories to support muscle building.
• Carbohydrate Timing: Carbohydrates are an important source of energy for workouts. Include complex carbohydrates before and after workouts to offer energy and aid in muscle rehabilitation.
• Balanced Nutrition: Do not eliminate carbohydrates or fats entirely from your diet. Carbohydrates offer energy, whereas fats are necessary for overall health. To maintain a balanced diet, choose complex carbohydrates and healthy fats.
• Hydration is essential for proper muscle function and recuperation. Make sure you drink enough water throughout the day.
• Supplements: Some people may benefit from protein supplements or branched-chain amino acids (BCAAs) to help them gain muscle. Consult a healthcare practitioner or a dietitian for specific advice.
• Individual Difference: Keep in mind that everyone’s body reacts differently to different dietary regimens. Keep track of your work and make changes as needed.

7 days low carb high protein diet plan for weight loss

Check out this meal plan! Easy and delicious:

Day 1:

• Breakfast:
  1. Eggs scrambled with spinach and tomatoes
  2. Slices of avocado
• Lunch:
  • Salad with grilled chicken breast, mixed greens, cucumbers, and vinaigrette dressing
• Snack:
  1. Greek yogurt topped with berries
• Dinner:
  1. Salmon baked with asparagus
  2. Quinoa

Day 2:

• Breakfast:
  1. Mushroom, bell pepper, and feta cheese omelette
• Lunch:
  1. Wraps of turkey lettuce with avocado and salsa
• Snack:
  1. Cottage cheese with peach slices

Day 3:

• Breakfast:
  1. Strawberries, almonds, and honey Greek yogurt parfait
• Lunch:
  1. Salad of tuna, mixed greens, and olive oil dressing
• Snack:
  1. Hummus with sliced bell peppers
• Dinner:
  1. Chicken thighs baked with roasted Brussels sprouts

Day 4:

• Breakfast:
  1. Whey protein smoothie with spinach, almond milk, and a banana
• Lunch:
  1. Stir-fried lean beef with broccoli, bell peppers, and cauliflower rice
• Snack:
  1. Eggs that have been hard-boiled
• Dinner:
  1. Cod baked with spinach and quinoa

Day 5:

• Breakfast:
  1. Eggs scrambled with chopped ham and bell peppers
• Lunch:
  1. Salad of turkey and avocado with a lemon vinaigrette
• Snack:
  1. Cottage cheese with pieces of pineapple
• Dinner:
  1. Steamed green beans with grilled pork chops

Day 6:

• Breakfast:
  1. Spinach, tomato, and feta cheese frittata
• Lunch:
  1. Alfredo with shrimp and broccoli (using a low-carb sauce)
• Snack:
  1. Nuts and seeds
• Dinner:
  1. Beef and veggie kebabs with quinoa on the side

Day 7:

• Breakfast:
  1. Almond flour protein pancakes topped with fresh fruit
• Lunch:
  1. Caesar salad with grilled chicken (omit the croutons)
• Snack:
  1. Cucumber slices with tzatziki sauce
• Dinner:
  1. Baked trout with spinach sauté and cauliflower mash

CONCLUSION:

So, what do you think? Are you ready to give this diet a whirl? Remember, it’s not just about losing weight—it’s about feeling good and taking care of yourself. Talk to an expert, find what works for you, and let the healthy journey begin!