If you’ve ever tried to lose weight with a low-carb diet, you’ll learn pretty quickly that eating a lot of high-carb foods. It’s about finding the right balance. Try to base your meals on foods that are high in protein but also low in carbohydrates.
High-protein salmon, eggs and beef
What is a high-protein, low-carbohydrate diet?
What is a high-protein, low-carbohydrate diet, and besides, why bother?
We’re not doing rocket science here. This type of food provides a lot of protein, but has a very low percentage of carbohydrates.
People on the ketone diet often base their meals on high-protein, low-carbohydrate foods. They are also good for people following the Atkins diet.
If you’re on a diet to lose weight, the potential value of high-protein, low-carbohydrate foods may seem questionable. Finally, proteins and carbohydrates provide the same number of calories per gram.
Protein: 7 calories per gram | Carbohydrates: 7 calories per gram
Calories are a unit of energy. They measure how much energy your body gets from food and how much it burns during exercise, and support all the important biological functions that keep us alive.
As a fuel for the body, protein and carbohydrates seem to be equivalent, so why would you prefer one nutrient over the other?
There are two types of carbohydrates: simple and complex.
Why more protein + less carbs can be a good way
There are two types of carbohydrates: simple and complex.
Simple carbohydrates are essentially sugar. The body processes them quickly. That makes them good for a quick energy boost.
Complex carbohydrates take longer to digest. They are therefore better suited to supplying energy over longer periods of time.
For diabetics who need to raise their blood sugar, a chocolate bar would be a good choice.
A bowl of oatmeal (oatmeal is a complex carbohydrate) is the best option for a long-distance runner or for someone who has to perform intense physical activities for an extended period of time.
However, carbohydrates are only of value as a source of energy. Protein is an important cornerstone of the diet.
As you probably know, the body uses it to build muscle. But protein isn’t the only thing that’s good for this.
The body also needs protein to repair tissues and organs. She uses it to produce enzymes and to maintain bones and cartilage.
Proteins are therefore more versatile than carbohydrates. That’s the whole idea. However, there are other reasons why it can be beneficial to choose a diet high in protein and low in carbohydrates. Especially if you’re trying to lose weight.
How protein-rich foods contribute to weight loss
Eating protein rich foods is a great way to prevent hunger. Protein is harder to digest than carbohydrates, even in complex form.
Protein-rich foods are good for suppressing appetite and fighting cravings.
Because it takes longer to digest, it stays in your stomach longer, giving you a good, full feeling. Compare this to regular sugar, which is so easily digestible that it melts in your mouth. Source.
increases fat burning
The idea that eating more protein can help burn fat may sound a little crazy, but it’s not as crazy as it sounds.
The body must use energy to digest food. It doesn’t take much energy to digest carbohydrates and simple sugars. Fats (9 calories per gram) are also easy to digest. As we have already indicated, proteins are not.
By choosing foods high in protein and low in carbohydrates, rather than foods high in carbohydrates or fat, you can lose weight faster.
Let’s not forget that carbohydrates and proteins provide seven calories per gram. They provide the body with the same amount of energy, but the protein needs extra energy for digestion. Scientists attribute this to the fact that the protein has a greater thermal effect.
When you follow a low-calorie diet and eat low-calorie foods, the higher energy intake needed to digest protein can increase the body’s energy deficit, requiring you to burn more fat.
causes a metabolic increase in the long term
Carbohydrates only provide energy. Protein helps build muscle. We are rereading old stories, but this is such an important consideration that it is worth repeating.
During a diet, the body often burns some of its muscle mass in addition to its fat reserves. Eating lots of protein-rich foods can help prevent this.
In addition, eating lots of protein-rich foods can also help increase your existing muscle mass. This is especially true if you exercise regularly as part of your weight management program.
The body must consume energy to maintain muscle mass. In other words: Building muscle increases your metabolism. Muscle breakdown slows down the metabolism.
We’re not talking about fantastic jumps here, but it’s always better to have an increase in metabolism than a decrease.
Increasing your metabolic rate will help you burn extra calories 24 hours a day – even while you sleep. Source.
Foods rich in protein and low in calories: Some Good Food
If you’re looking for the right high-protein, low-carb foods to include in your diet, you have a lot of choices.
Moreover, there are many ways to prepare them, so this kind of diet will never be boring or monotonous.
1. Lean meat
Lean meat is a good source of protein, but does not provide carbohydrates.
Chicken and turkey are good choices, and if you stick to breast meat, it should be very low in fat.
Lean pork is almost as good, and if you prefer a good juicy steak, you can get that too. Make sure you remove excess fat.
Fish is another good food, rich in protein and free of carbohydrates. Many options are also very low in fat.
Tuna is a very good choice, but if you opt for the canned variety, choose the one that contains water instead of oil.
Cod, haddock, halibut, swordfish, shark, bass – so many options to choose from!
Eggs are another good source of protein and are very easy to prepare.
Poaching, de-cooking or boiling is what you should do if you’re looking for a quick, protein-packed snack. But resist the temptation to bake them.
If you can’t resist, use olive oil or a similar healthy option instead of saturated fats.
Tofu is usually associated with vegetarians and vegans, but meat eaters can enjoy it too.
The occasional bit of tofu is a great way to add some variety to your diet.
It may vary by brand, but a 100-gram serving of tofu provides about 8 grams of protein and only 1.9 grams of carbohydrates.
This is an excellent option for those who want to increase their protein intake and eat fewer carbs.
5. Almond oil
The almond is a good example and a good choice. It has an excellent taste and can replace butter in dairy products. You can also add it to your morning porridge.
Flaxseed has many health benefits and can be added to most of your meals very easily. You can sprinkle it over some salads and even add it to some smoothies.
15 More protein-rich, low-carbohydrate foods
- Pumpkin seeds
- Almond flour
- Greek yogurt
- Chia Seeds
- Pumpkin seeds
- White cheese
- Sunflower seeds
- Unsweetened peanut butter
As you can see, there are many readily available foods that are low in carbs but high in protein.
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