High Protein Low-carb Diet Plan For Weight Loss

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What Is A High

High Protein Weight Loss Diet Plan | Low Carb Diet by I’MWOW

A high-protein, low-carb diet is high in protein and low in carbohydrates. But what do high-protein and low-carb actually mean?

There isnt a consensus definition, but high-protein generally refers to protein intakes above the recommended dietary allowance of 0.8 grams per kilogram body weight. For a 200-pound person, this is about 73 grams of protein per day.

But the RDA may be too low. For instance, one 2016 paper in the journal Food & Function suggests the following daily protein targets for functional needs such as promoting skeletal-muscle protein accretion and physical strength:

  • For sedentary people: 1 gram per kilogram body weight
  • For moderately active people: 1.3 grams per kilogram body weight
  • For very active people: 1.6 grams per kilogram body weight

What about low-carb? The National Institutes of Health defines a low-carb diet as a diet that contains fewer than 26% of calories from carbohydrates. .

To recap, a high-protein, low-carb diet exceeds the RDA for protein and limits carbs to 26% of daily calories. Any remaining calories will come from fat.

Is The Keto Diet A High

The ketogenic diet is often thought of as a high protein diet. However, keto is traditionally more moderate protein as it focuses on carb restriction and high fat to train your body to burn fat for energy instead of carbs.

People that eat high protein meals also avoid high carb foods such as potatoes, rice, wheat bread, pasta, and corn.

It isn’t so much about calorie intake as it’s about eating nutrient-rich foods that train your body to use protein and fat stores for energy.

The Lchf Diet Plan: A Detailed Beginners Guide

Low-carb diets can aid weight loss and are linked to a growing number of health benefits.

A reduced carb intake can positively impact those with various health issues, including type 2 diabetes, heart disease, acne, PCOS and Alzheimers disease .

For these reasons, low-carb diets have become popular among those looking to improve their health and lose weight.

The low-carb, high-fat eating plan, or LCHF diet, is promoted as a healthy and safe way to lose weight.

This article reviews everything you need to know about the LCHF diet, including its potential health benefits and drawbacks, foods to eat and avoid and a sample meal plan.

The LCHF diet is an umbrella term for eating plans that reduce carbs and increase fats.

LCHF diets are low in carbohydrates, high in fats and moderate in protein.

This method of eating is sometimes referred to as the Banting Diet or simply Banting after William Banting, a British man who popularized it after losing a large amount of weight.

The eating plan emphasizes whole, unprocessed foods like fish, eggs, low-carb vegetables and nuts and discourages highly processed, packaged items.

Added sugar and starchy foods like bread, pasta, potatoes and rice are restricted.

The LCHF diet doesnt have clear standards for macronutrient percentages since its more of a lifestyle change.

Daily carb recommendations on this diet can range from under 20 grams up to 100 grams.

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Easy Low Carb High Protein Recipes For Meal Prep

If you are looking for healthy and low carb recipes to lose weight and maintain your diet, here I share easy low carb high protein recipes. These meals are packed with vegetables, meat, and healthy fats that make great options for those who are losing weight and maintain their low-carb diet. These recipes are easy to make with a few simple ingredients and vest for meal prep at lunch or dinner. Lets make it and enjoy it!

Avocado Chicken Salad Lettuce Wraps

Low

Chicken salad lettuce wraps is a mouth-watering lunch favourite. It consists of healthy avocado and has a low carb of 3.2 grams. There is no mayonnaise needed at all. It satisfies the urge for a delicious lunch as it is also quick to make. These tasty wraps are one of my best low-carb, high protein recipes that are great for a busy work lunch.

Also Check: How Many Calories In 5 Mozzarella Sticks

What Are The Total Calories And Macros For This Weight Loss Meal Plan

A low calorie diet has been shown to result in weight loss, despite the distribution of macros. However, for this 1200 calorie that is high in protein, low in carbohydrates, and low in fats, the totals are: 1151 cal / 153 g protein, 86 g carbohydrates, 16 g fat. If you count macros, that is close to: 55% protein, 30% carbs, and 15% fat

When I create calorie focused meal plans, I meal plan in a way that the calories are a little under, rather than over. I go under on the planned calories for a few reasons.

For one, its difficult to get accurate measurements for calories of the foods you eat. Different tools, different reporting methods, and different products vary in calorie range.

But the biggest reason the plan is slightly under 1200 calories is because there is plenty of things we eat that often go untracked. Bites, nibbles, sauces, veggies, vitamins, gum, and even sugar free foods actually do carry calories.

So, at the end of the day, youll likely be closer to 1200 calories, even if you think you are eating less.

IMPORTANT: Products will vary on nutrition information. The nutrient counts for the calories, carbs, and protein, as I am reporting them are taken from a report in MyFitnessPal, that you can see here.

What Is Protein And Why Is It Important

Protein is one of the three macronutrients, along with carbs and fat.

In your body, it performs the following roles:

  • Repair and maintenance: Protein is the main component of your muscles, bones, skin and hair. These tissues are continuously repaired and replaced with new protein.
  • Hormones: Chemical messenger proteins allow cells and organs in your body to communicate with each other.
  • Enzymes: Most enzymes are proteins, and the thousands of chemical reactions that take place throughout your body are driven by them.
  • Transportation and storage: Some proteins help deliver important molecules where theyre needed. For example, the protein hemoglobin carries oxygen to your bodys cells.

Protein is made up of smaller units known as amino acids.

Of the 22 amino acids, 9 are considered essential, meaning they must be consumed in food because your body cant make them.

Importantly, some foods provide better protein than others based on their amino acid profile.

Generally speaking, animal products are considered complete protein because they contain all the essential amino acids in the optimal amounts that your body needs. These include eggs, dairy, meat, fish and poultry.

Vegetable proteins dont provide adequate amounts of every essential amino acid but can be combined with other plant sources to make complete protein. Beans, legumes, grains, soy, nuts and seeds are examples of high-protein plant foods.

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Low Carb Taco Casserole Recipe

Crock-Pot keto taco casserole is so easy to make in just 10 minutes with simple ingredients. It has just 4 grams of net carbs. It tastes delicious, turning the best flavors from tacos to a keto taco casserole recipe in a Crock-Pot slow cooker. This recipe is quick to make and also maintains your health as it contains high proteins.

What Does A 1200 Calorie High Protein Low Carb Diet Consist Of

3 Day Low Carb High Protein Diet

Before jumping headfirst into this way of eating, you must familiarize yourself with the kind of foods and drinks you can consume and those you must avoid. This will ensure that you do not deviate from the meal plan and can reap all the fantastic benefits of the diet.

Read More:The 90-Day Diet Plan: The Simplest Way To Lose Weight And Form Life-Long Healthy Eating Habits

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Low Carb Burrito Zucchini Boats

Burrito Zucchini Boats are a perfect meal the whole family can enjoy. These have low carbs of 13 grams and are easy to make with zucchini, and are too delicious. This recipe is keto-friendly and will help to maintain your diet. Zucchinis make a great way to cut down on the carbs instead of using the tortilla and adding some veggies. It is packed with Mexican flavors making it more delicious.

Is It Better To Eat More Protein

The most common myth of the keto diet is that you must eat excessive fat. In fact, it is the most common mistake people make and the most common reason weight loss stops.

The keto food pyramid helps you to set your carbs , protein , and fat .

When starting a low-carbohydrate diet, you add plenty of healthy fats to your meals and snacks but NOT to excess. Do not drink bulletproof coffees and continuously eat fat bombs.

Also Check: Carbs In Peanut Butter And Jelly Sandwich

Aim For 1g Protein Per Pound Of Bodyweight

Aiming for one gram of protein per pound of bodyweight has long been a rule of thumb in strength training circles.

There is a good reason for this it helps to improve body composition and strength by encouraging lean muscle mass.

While one gram of protein per pound sounds like a lot at first, in the meal plan you can see that its not so hard to achieve.

For those with any concern over a high protein intake, recent research demonstrated that consuming 3.4g protein per kg/day for 12 months improved lean body mass while having no deleterious effects on health markers .

Its worth pointing out that optimal results come from combining a higher protein intake with a strength training routine.

Key Point:

What Does 100 Calories Look Like

Been really working on getting more protein in! Went with 4 different ...

100 calories from carbs – will trigger raised blood sugars, hunger, and cravings. Example 9 crisps.

100 calories from protein – will indirectly raise blood sugars moderately but keep you full and provide all the essential amino acids your body needs to function. Example small handful of prawns.

100 calories from fat – will not affect blood sugars but will keep you satiated. Example 1 tablespoon of butter.

Eating more protein keeps you fuller for longer but with fewer calories than fat. .

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South Beach Compatible Menu

This menu is compatible with the South Beach Diet. The nutritional information will vary substantially based on your food choices, the amount of food you consume , and your preparation method.

As a very general estimate, this day’s menu may provide 11001300 calories, 5065 grams of fat, 50-57 grams of carbohydrate, about 1315 grams of fiber, 2500 milligrams of sodium, and 100110 grams of protein depending on the foods you choose. Dessert calories and macronutrients are not included in these estimated numbers.

Mealtime

Optional dessert

What Are Macronutrients

Food is made up of protein, carbohydrates, fat, and water. Just by adjusting the ratio of your macronutrients, you can be on a keto diet, low-fat diet, low-calorie diet, low-carb diet, high protein diet, or fat-free diet.

When you reduce your carbs you become a fat burner, not a sugar burner. Your body will burn fat as fuel and produce ketones, hence being called the keto diet. When you burn fat, you are in nutritional ketosis.

That being said, more and more keto dieters are switching their macros up to allow for higher protein. This is called a high-protein keto diet or a high-protein low-carb diet .

This is just one example of macronutrient ratios when you use a keto calculator.

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Meal Prep Or Food Prep

When you choose to meal prep, you pick a day of the week to make and portion out all the upcoming meals for the week. These meals are then frozen so all you have to do is take them out and reheat them. This keeps you on your diet as you always have something healthy to eat that sticks to the diet.

If eating the same meals all week does not appeal to you, food prepping is the way to go. Unlike meal prepping, you do not have to cook all the meals. Here you can just cook the food options that take the longest to prepare. Everything else is chopped or grated and kept in airtight containers for future use. This cuts down the amount of time spent cooking, but it also gives you more leeway on the types of high-protein, low-carbohydrate meals you can consume in a week.

What Brunilda Nazario Md Says:

High Protein Vegan Meal Plan for LEAN FAT LOSS (low carb)

Does It Work?

A high-protein diet can help you lose weight. A number of studies show that diets higher in protein keep you fuller better than other types of diets. Other studies show that restricting carbs, as a result of a high-protein diet, causes more weight loss. But calories still count!

Is It Good for Certain Conditions?

The Protein Power diet could work for people with diabetes, high blood pressure, heart disease, or high cholesterol. The Power Protein diet is a low-carb diet with less than 20% of total calories from carbs or less than 100 grams of carbs per day. Limiting carbs may help lower blood sugar, insulin, bad cholesterol, and blood pressure. It also can boost HDL cholesterol.

But getting too much protein can raise your uric acid levels, which can cause gout. Too much protein load also could be a problem in anyone with kidney problems.

You also need to make sure that you’re not getting too much fat from your food if your doctor has given you guidelines on that to help lower your cholesterol, for instance.

Women of childbearing age need folate, which is added to flour, and if you cut out carbs, that will mean you get less folate. Prepregnancy weight loss is best done with a more balanced approach that cuts calories.

The Final Word

It’s a simple dieting approach that essentially eliminates one major food group, and, like any restrictive diet, it is difficult for most people to sustain for a long time.

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Also Check: How Many Calories Should You Eat

Power Hour: How To Get The Prep Done

  • Make the chili: Start by preparing the chili according to the Easy Keto Chili recipe instructions. Let it simmer while you prepare the egg muffins. Cool completely and store in an airtight container in the refrigerator.
  • Make the egg muffins. Heat the oven to 400°F and prepare the egg muffins according to Easy Paleo Breakfast Egg Muffins recipe instructions. Cool completely, wrap, and store in the refrigerator.
  • Make the chicken salad. Pull the meat off the rotisserie chicken, shred it, and use it to make the Yogurt and Dill Chicken Salad. Store in an airtight container in the refrigerator.
  • Make the tuna salad. Assemble the tuna salad according to the Greek-Style Tuna Salad recipe instructions. Store in an airtight container in the refrigerator.
  • Prep the sauce and veggies for the stir-fry. Whisk together the sauce and slice the zucchini for the Spicy Ground Pork and Zucchini Stir-Fry. Store both separately in the refrigerator.
  • Health Benefits Of High Protein Low Carb Diets

    Although people who lead sedentary lifestyles require less protein, physically active individuals, athletes, and pregnant women need significantly more than the current RDA of 0.36 grams per pound of body weight

    As such, high protein diets may provide numerous benefits as may low carb eating patterns, which are often associated with weight loss.

    Thus, combining the two diets may give numerous advantages.

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    Low Carb High Protein Diet Plan For Vegetarians

    Low carb high protein diet plan for vegetarians focuses on providing the body with adequate nutrition and losing weight in a healthy way. Its easy to follow since you still get to eat meals similar to the regular diet that you are used to, only with less fats or oils.

    To maximize muscle development and overall health, you need a well-rounded protein intake. Fortunately, it is possible to follow a low carb high protein diet plan for vegetarians. If tempered correctly, it can be ideal for bodybuilders, martial artists or anyone who wants a toned look or better health in general.

    White Wine And Tomato Mussels

    Pin On A Easy Meal Prep

    Serve up this hearty seafood stew with crusty bread for the ultimate party pleaser. Fresh herbs like basil and parsley bring a bed of mussels to life along with vibrant tomatoes and white wine for crazy delicious flavor, protein, and just a few carbs.

    Nutrition per serving: 269 cal, 25 g pro, 15 g carb, 2 g fiber, 3.5 g g sugars , 11.5 g fat , 56 mg cholesterol, 705 mg sodium

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    Risks And Side Effects

    Is a low-carb diet dangerous? A balanced high-protein, low-carb diet can be healthy and nutritious, plus associated with a number of impressive health benefits.

    However, there are several potential side effects that you may want to be aware of.

    Overall, there seems to be a lot of variability when it comes to how low-carb dieting and changes in moods and energy levels with some people feeling great and others struggling a bit initially. This is why its important to pay attention to how you feel as you change your diet and make adjustments as necessary.

    Self-reports, along with data from certain trials, indicate that very low-carb diets or ketogenic diets might increase symptoms like fatigue, keto diet constipation, brain fog and irritability in some people side effects that have been nicknamed the carb flu or keto flu symptoms.

    However, this is usually the case when cutting back carbs dramatically to just about 5 percent to 10 percent of total calories. Most low-carb diet side effects usually clear up within one to two weeks of changing your diet, after your body adjusts.

    Obviously, reductions in the desire to be physically active, experiencing brain fog and being cranky are pretty counterproductive for people looking to feel healthier and lose weight, so these effects are something to monitor.

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