Food With High Protein And Low Carb


High Protein and Low Carb Health FoodFor most people, a healthy diet means eating more fruit, vegetables and less fat. In fact, many people who are fighting with their weight tend to choose low-carb diet. It sounds reasonable – the carbs contain the sugar which is converted into fat and stored in your body. When you skip carbs, the sugar production in your body slows down and thus you lose weight. However, this only works for those who have enough physical activity. Many scientific researches prove that protein is also really important for your health – it helps building muscle mass, improves endurance and blood circulation, balances blood sugar and stimulates some hormones in a good way (for instance, testosterone level).

How A “High Protein Low Carb Diet” Facilitate Healthy Living

The latest buzzword in the health industry is high protein low carb diet, with literally hundreds of different diets endorsing this concept. Nevertheless, there is a huge difference in the quantities of protein, carbs and other foods included from diet to diet. Some praise high protein meal substitutes, others without all forms of carbs, including fruit and some that endorse certain carbs and protein blends. With such discrepancy between diets, it is reasonably unclear what we should be eating on a healthy high protein diet. A high protein low carb diet is not for everyone and is by no worth proven as the finest way to lose weight.

Nevertheless, studies have recommended that for certain people, this kind of diet is a brilliant way to diminish fat and weightiness, mainly to kick start weight loss in those who are lugubriously overweight. Moreover, high protein diets could subsidize weight loss in numerous ways. For instance, it has been recommended that by dropping carbohydrates, the brain may receive less hunger stimulating hormones, ensuing in an abridged appetite.

high protein low carb diet

High protein diets have been exposed to intensify saturation, and the outcome is the ingesting of a smaller amount of calories in followers, which in turn tips to weight loss. Early weight loss on a low carb diet may be due to water loss, instigated by high protein consumption. In many people, weight loss may be seen just due to a lessening in calories when carbohydrates are eradicated from the diet. Often people do not substitute carbohydrate parts of a meal but purely avoid them, which results in lesser calorie consumption. This can be a considerable decrease, as high carb foodstuffs such as pasta, potatoes and rice are frequently eaten in big helping sizes.

Protein Prerequisites

Most people have no difficulty attaining adequate protein in their food. The Suggested Nutritional Grant for men and women is 1 gm protein per Kg ideal body weight, standards that the majority of the people already surpass. For weight loss advantage, though, it is thought that about 1.2g per kg body weight of protein should be consumed every day. For the greatest results, refer to a health expert regarding your requirements and how protein fits your everyday energy necessities.

high protein low carb diet

Low Carb Is Not Any Carb

Numerous diets disregard carbohydrates in all their forms and others that propose a lessening to hazardously low levels. It is imperative to evoke that carbohydrates have a purpose in our body and are vital in a healthy diet. Carbohydrates are essential for the drive in the body, predominantly for those doing a lot of workouts. A carbohydrate compressed fruit such as a banana can give you the fuel you need to upsurge the intensity of your training, henceforth burning more calories. Carbohydrates, mainly whole grain changes, also deliver valuable nutrients such as B vitamins, so those who decrease carbohydrate consumption to very little levels are in danger of shortages.

high protein low carb diet

Diminish Your Helping Sizes

Carbohydrate foods are often overindulged, and many people would benefit a lot by dropping the portion sizes of their food intake. A high protein, low carb diet can be a healthy option if you are still eating sufficient carbs to gain the nutrients you require and fuel your body. When picking your low carb diet, it is always ideal to first check with a dietician to decide what your body requirements are and at what level it is safe to lessen carbohydrate consumption.

Healthy Proteins

Once boarding on a high protein diet, it is vital to get your protein from healthy springs. Certain high protein diets, particularly the Atkins diet, are known for its high protein and low carb content. The major concern about Atkins diet is that it is also very high in saturated fat. There is no doubt that saturated fat should be restricted in our diets. It has been shown to have a variability of destructive properties on the body, counting cumulative the risk of heart disease, rising blood pressure, growing risk of diabetes and instigating weight gain.

Consequently, it is vital to pick the right protein sources. Protien sources that are little in saturated fat for the fittest high protein diet, which causes no side effects to your body. Admitting that high protein diets are commonly nontoxic for everybody, some individuals in jeopardy of cardiovascular illness should check their doctors before taking high-protein diets. As for a commoner, always do some homework on your own. Your body needs carbohydrates for overall development, but you have to use them prudently. Enjoy a balanced diet, concluded with carbohydrates, proteins and fats at each meal, and you’ll be on the right track.

The High-Protein, Low-Carb Diet: An Analysis

High-Protein, Low-Carb Counterattack

Carbohydrate-restrictive or ketogenic diets that are rich in animal products can help some people to lose weight because they offer some short-term improvement in glucose control. But because these diets are too rich in animal products, they incur significant risks such as cancer, heart disease, and kidney disease. They are especially dangerous for diabetics because a meat-based diet increases the risks of atherosclerosis and accelerates kidney failure in people with diabetes.  In a recent study, researchers found that every 5 percent increase in calories consumed from animal protein increases the risk of diabetes by 30 percent. But vegetable protein was not associated with the increased diabetes risk.

How Much and What Type of Animal Products Are Permitted?

A maximum of only one or two (two- to three-ounce) servings of animal products a week is recommended:

  • One or two servings of fish per week; or
  • One or two servings of fish plus one small serving of white meat fowl, totaling less than six ounces per week.

Studies show that people eating more than two servings of fish per week have higher incidence of type 2 diabetes. There is no significant benefit from using fish in your diet; you can get omega-3 fats from supplements.

No other animal products are recommended. Red meats are to be avoided completely. Studies show diabetics with high red meat intake have 50 percent higher incidence of heart disease, probably because higher level of the heme iron in red meat.

Facts About Eggs and Diabetes

Studies show that people eating five eggs a week or more have an increased risk of developing type 2 diabetes. Diabetics who eat more than one egg a day double their heart disease or death risk.

Get Protein from Your Vegetables

Human protein requirement studies in the 1950s showed that adults require 20 to 35 grams of protein per day. People who eat a vegetable-based diet have been found to consume 60 to 80 grams of protein a day, well above the minimum requirement.

Protein Content from Selected Plant Foods

Almonds (3 ounces)10
Collars (2 cups)8
Broccoli (2 cups)10
Brown Rice (1 cup)5
Chick Peas (1 cup)15
Corn (1 cup)4.2
Lentils (2 cup)18
Peas, frozen (1 cup)9
Spinach, frozen (1 cup)7
Kidney Beans (1 cup)13
Soybeans (1 cup)29
Sunflower seeds (1/2 cup)13
Sesame seeds (1/2 cup)12
Tofu (4 ounces)11
Whole Wheat Bread (2 slices)5

Green vegetables, legumes, and beans have more protein per calorie than meat does. They are also rich in miconutrients. Animal protein is low-nutrient food because it does not contain antioxidants or phytochemicals. So eating more plant protein is the key to increasing our micrnutrient intake.

The Dangers of IGF-1

Insulin-like growth factor-1 (IGF-1) is produced by the liver in response to the pituitary-derived growth hormone. It is one of the body’s important growth promoters during fetal and childhood growth. However, in adults, higher levels of IGF-1 promote cellular replication that can accelerate the aging process and promote cancer. Elevated IGF-1 levels are associated with increased risk of all major cancers, including breast cancer, colon cancer, and prostate cancer. Lower levels of IGF-1 are associated with enhanced insulin sensitivity and enhanced life span.

Protein Intake Promotes IGF-1

The composition of protein and the amount consumed also affect IGF-1 levels. Animal protein causes a larger increase in IGF-1 compared to plant protein because animal protein is more biologically complete. For people with diabetes, a relative low amount or animal protein could raise their IGF-1 level. This is the main reason why we restrict animal intakes to only six ounces per week.

Plant proteins are less biologically complete. The body has to combine the amino acids for biological completenss, so they do not raise the IGF-1 level like animal proteins do.

Refined Carbohydrates Promote IGF-1

Excess intake of refined carbohydrates can also have an effect on IGF-1. Insulin regulates energy metabolism and affects IGF-1 signaling by increasing the production of IGF-1 and decreasing the IGF-1-binding proteins.

Creating Your Own High-Protein, Low-Carb Meals

If you’d rather go the DIY route by creating your own meal plan, here are some tips for success.

Not all proteins are created equal

Any successful way of eating comes down to the types of food you eat. Focusing on the wrong high-protein foods can derail any fitness or health goals you’re trying to reach.

For best results, eat whole foods that pack not only protein, but other beneficial nutrients like fiber. They will keep you full so you don’t give in to cravings. Plus, the fiber will keep your digestion running smoothly.

Focusing on lots of red meats and other sources of saturated fat can also have negative consequences. For years, studies have shown people who consume red meat regularly have higher incidences of:

  • Cancer
  • Cardiovascular disease
  • Stroke
  • Type 2 diabetes

Substituting just one serving of red meat per day for a healthier food source can drop mortality rates as much as 20 percent. Whole grains, fish, poultry, legumes, and nuts are great alternatives without the saturated fat.

How much is too much protein?

The Recommended Dietary Allowance for daily protein consumption is 0.8 grams/kg of body weight. Many believe this amount to be too low and suggest twice that amount each day.

Protein Building Muscle

But how much is too much protein? Harvard Medical School suggests capping your daily protein intake to no more than 2 grams/kg. For a 150 pound man, that comes out to roughly 136 grams of protein each day.

Eating too much protein can cause health issues over time. The most common issue is strain on the kidneys, which can lead to kidney stones or dehydration.

Higher protein amounts are mainly used to build muscle while avoiding increases in body fat. If you aren’t working out regularly, eating high amounts of protein may not be the right move for your goals.

It’s important to weigh the risks of making dietary changes. Check with your doctor to make sure you don’t have any current health issues that may make a high protein diet a poor choice.

Is a high-protein, low-carb diet right for me?

Changing your way of eating should not be taken lightly. There are factors to consider to know if eating a low carb, high protein diet is right for you.

First, determine your body type and body composition. Then, define your goals for changing to your diet. This information can help determine the best way of eating for your individual needs.

As mentioned earlier, check with your doctor to make sure you aren’t risking your health. If you get the all clear and it makes sense for your body and goals, then it’s safe to make the change.

What foods are naturally high protein and low carb?

Finding foods that are naturally high protein and low carb can help keep you on track, especially with snacks. 

If you need some simple foods that satisfy your hunger and curb over indulging, consider some of these:

  • Pumpkin seeds
  • Shrimp
  • Nut butters
  • Cheese snacks (string cheese, Babybel, etc.)
  • Pistachios
  • Edamame
  • Unsweetened peanut butter
  • Sunflower seeds
  • Canned sardines or tuna

Throwing a few of these in your gym bag or stashing them at your desk can keep your diet on point. Most nuts, seeds, seafood, and poultry are high in protein without many carbs. 

Experiment with your favorite ingredients to make satisfying and healthy low-carb, high-protein meals.

The Bottom Line

Choosing a high-protein, low-carb way of eating can help you build muscle and lose body fat. However, there are risks to eating too much protein or eating this way for long periods of time.

Any time you plan to switch your way of eating, it’s best to check with your doctor. You may have underlying health issues that make certain diets more risky than others.

Whether you’re bodybuilding or just looking to get fitter, a low-carb, high-protein diet can help achieve your goals. These recipes can help you stay on track and motivate you to come up with meals of your own.

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