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High Protein Low Carb Diet Plan For Weight Loss

Meal Prep Or Food Prep

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

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.

Why You Might Eat High Protein

While its important to have a balanced diet protein is often the most difficult micronutrient to get in your diet.

If your goal is fat loss, protein has been shown in research to be important. Ive noticed with a higher protein diet, that:

  • Im more satiated. I did NOT think this was possible. I always thought it didnt matter if I was satiated or not, because I rarely ate out of hunger. Turns out, I was wrong. Higher protein really did have me thinking about food less often!
  • Protein builds muscle! This is what I tell all the kids I teach nutrition to. If you want to build muscle, you need protein.
  • The more protein you can eat, the more efficient your metabolism is.

What Are The Health Benefits Of Low Carb High Protein Vegetarian Recipes

Eating low carb high protein vegetarian meals is particularly helpful if your health goals include losing weight. High protein low carb foods have been shown to lower levels of hunger hormones like ghrelin.

Eating low carb high protein vegetarian recipes can help preserve muscle mass whilst losing weight, to ensure that fat is burnt while muscle definition improves.

While low carb high protein diets are generally considered safe for most people, its important to try to match your protein levels with your lifestyle. For people with kidney disease and those who lead more sedentary lifestyles, low carb high protein diets are not necessarily recommended as their bodies simply dont need the amount of protein these diets provide.

However, if youre an active and healthy person, upping your protein intake and lowering your carbs, specifically highly processed carbs, can help you lose weight while also having potential benefits for your blood sugar regulation, bone health and risk of heart disease too!

Follow our weekly weight loss meal plan for balanced, nutritious veggie meals with plenty of protein every day of the week!

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Who Shouldnt Eat A High Protein Low Carb Diet

First of all, there is a persistent myth that too much protein is bad for our kidneys.

Note the key word myth.

To put the record straight the impact of higher protein intakes on kidney health has been studied extensively. Research shows no negative consequences of high protein consumption in healthy individuals .

On the negative side, though, studies suggest a high protein intake can be damaging for those who have already developed chronic kidney disease .

For these people, evidence suggests that a low-protein diet is the best way to manage the condition .

Key Point:

The Worst Foods For Weight Loss

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

Before we dig into what you should eat, lets start with the easy part what you shouldnt eat. And when we say easy, we mean easy to say, but often times, harder to do.

You want to avoid high-calorie, low-nutrient foods especially those that stimulate you to want to eat more. Most of these foods are ultra-processed and combine fat, starches, and sugar.4

But they can also be ultra-processed fats, such as oils or cream, or carbs by themselves, and of course anything with added sugar or high fructose corn syrup like sugar-sweetened beverages.5

Also, dont forget noncaloric sweeteners. If you are adding noncaloric sweeteners to coffee or tea, that is likely less concerning. But adding them to calorie-containing foods, like desserts or snacks, can lead to overeating.6

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Level Of Effort: Medium

Like many high-protein, low-carb diets, you may really need to change what you’re eating while you’re on this plan.

Limitations: Low-carb diets cut out a lot of foods.

Cooking and shopping: The book has sample menus with more than 100 recipes, and suggestions on how to order in every kind of restaurant.

Packaged foods or meals: None are required.

In-person meetings: No.

Exercise: Yes. The authors suggest resistance training, such as weight lifting, to help burn stored fat.

What Does 100 Calories Look Like

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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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.

What You Can And Can’t Eat

High Protein Low Carb Diet Plan For Weight Loss

For protein, you can eat fish, poultry, red meat, low-fat cheese , eggs, and tofu.

Also allowed: leafy green vegetables, tomatoes, peppers, broccoli, eggplant, zucchini, green beans, asparagus, celery, cucumber, and mushrooms.

The plan calls for you to get 25 grams of fiber every day. You can also have some fats: olive and nut oils, avocado, and butter.

You can have diet sodas and artificial sweeteners in moderation.

A glass of wine or a light beer is OK, but their carbs count, too.

To round out nutritional needs, the authors recommend taking a high-quality vitamin-and-mineral supplement, along with at least 90 milligrams of potassium.

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A 30% Carbohydrate Sample Meal Plan

So what might the ballpark of a 30% carbohydrate day look like? Heres one example:

Breakfast: 1 packet McCanns instant oatmeal with 1/2 cup of berries and 1/4 cup of nuts. You could add an egg or sausage on the side. Coffee with a little half and half or up to a cup of unsweetened almond milk.

Lunch: Deli turkey and cheese on sandwich rye with arugula, mustard and olive tapenade. Pepper strips and snow peas with ranch dressing. Unsweetened sparkling water.

Snack: Caramel Almond Kind Bar or Chobani Mango Greek yogurt

Dinner: 4 oz baked salmon, 2 c. roasted Mediterranean vegetables mixed with 1 oz Barilla red lentil rotini, Parmesan on top. Iced hibiscus tea.

Different Types Of Low

People can mean many different things when referring to low-carb diets, which creates some confusion about what a low-carb diet might actually look like. There are several unique plans available, each of which varies based on how many carbs in a low-carb diet are included, plus the amounts of other nutrients in the diet, such as protein or fat.

Finding the best low-carb diet plan for weight loss or better health all comes down to deciding what works best for you. Whether its a high-protein, low-carb diet plan a high-fat, low-carb diet a low-carb vegetarian diet or even low-carb vegan diet, there are variations out there for nearly everyone.

High-Protein, Low-Carb Diet

Generally speaking, people who are not intentionally controlling their protein take usually get about 15 percent to 25 percent of their daily calories from protein foods.

If you choose to follow a low-carb, high-protein diet, your diet will be roughly distributed as 30 percent to 35 percent protein, 20 percent or less carbohydrates and about 45 percent to 50 percent fat. With every meal youll want to incorporate one to two palm-sized portions of protein, such as fish or meat.

The main difference between high-fat and high-protein diets is the amount of protein in the form of meat, fish, eggs, etc. that someone eats. Higher-fat diets like the keto diet call for more healthy fats in the form of butter, oil and fattier cuts of meat, while higher-protein diets still include fats but less of them.

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Lose Weight & Improve Your Health With A High

According to strong science, eating more protein can reduce your appetite and help you lose body fat and preserve muscle.1

With our meal plan, youll experience all the benefits of a high-protein diet without having to spend time searching for recipes or figuring out what to eat, how much to eat, or how to cook it.

Eggs: An Eggcellent Vegetarian Protein Source


Lots of the best foods for building lean muscle are high protein foods like meat and fish, but eggs are also a perfect staple of many vegetarian high protein low carb recipes.

Many of the high protein vegetarian recipes in this compilation take eggs as their primary protein source making them perfect high protein low carb breakfast recipes, as well as lunch and dinner.

The variety of low carb high protein vegetarian recipes with eggs featured here is a real testament to their versatility: from Asian style breakfast egg muffins to an easy tomato omelette, weve got you covered however you like your eggs.

And if youre not a fan of eggs, high protein low carb vegetarian recipes abound: pizza bianca, dahl and vegan steak all pack plenty of protein into no egg vegetarian high protein meals!

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Calorie High Protein Low Carb Diet

Have you heard about the 1200 calorie high protein low-carb diet? Are you wondering if this is the best diet to help you achieve the body of your dreams? You are not alone. When it comes to weight loss and trying to shed the excess pounds, the options on what you can do to help you achieve this can seem endless. After all, there is not one diet option that seems to work the same for everyone. Read on to find out if this meal plan could be perfect for you and your goals.

What Is A High Protein Diet

If you are on a high protein diet you will reduce carbs, eat more protein, and reduce your fat.

The current minimum recommended minimum protein intake is only 0.8 g protein per kg of body weight . This is only enough to prevent a protein deficiency and does not take into consideration your level of activity.

A high protein diet ranges from 1.3 grams of protein per kg of body weight up to 3 grams of protein per kg of body weight .

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Who Should Consider A High

Almost anyone can experiment with a high-protein, low-carb diet. The benefits are broadly applicable to most human beings.

It may be especially useful for folks looking to lose fat while maintaining muscle. Many people fall into this category.

Note that people with existing kidney disease should avoid high-protein intakes. If you have kidney disease, consult your medical professional about dietary management.

Eating On The Go Try This Low

3 Day Low Carb High Protein Diet

Is it a snap to get enough fiber and vegetables if youre buying all prepared meals? No. Id like you to have more, but lets start with just improving your restaurant choices and not try to skip straight to ideal. Improved is, well, improvement! So, if you eat literally every meal from a restaurant or box, this one is for you:

Breakfast: McDonalds breakfast burrito with coffee or tea. You could also choose any frozen Jimmy Dean breakfast sandwich .

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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:

Is 100 Grams Of Protein Too Much On Keto

For most people, experts such as Jeff Volek and Steve Phinney recommend taking 1.5 to 1.75 grams of protein per kilogram of ideal body weight or reference weight. For a 68-pound person, this equates to approximately 102 to 110 grams of protein per day.

Is keto diet actually protein free, or is it just sugar and fat and the fat part is safe to eat? Carbs are the only macronutrients that can cause serious damage to ketosis. During keto, youll always need to eat enough protein but never less than you need. GNG, or glucose synthesis, is a metabolic pathway that allows your liver and kidneys to synthesize glucose from noncarbohydrate sources. GNG has a very high level of stability. If your body did not produce enough glucose to meet these requirements, it would be unable to use ketones as an energy source. The ketogenic diet is thought to be beneficial if you consume sufficient amounts of protein.

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The Importance Of Protein

Protein is important for numerous reasons, from its biological function to the impact it has on body composition and even satiety.

Here are some potential benefits of a higher protein intake

  • High protein diets are beneficial for bone health. A systematic review of randomized trials and cohort studies shows that i) optimal protein intake is important for lifelong bone health and ii) protein intake at levels above current recommendations appears to prevent bone mass density loss .
  • High protein meals lead to greater satiety. In comparison to high-fat or high-carbohydrate meals, meals with higher protein content have a higher satiating effect. In other words, protein is the most satiating macronutrient. Greater satiation can lead to a reduction in food consumption, leading to better weight regulation .
  • Foods high in protein are nutrient-dense. Consider all the high-protein foods you can think of eggs, beef, liver, nuts, fish, and seafood. These foods are all incredibly high in beneficial vitamins and minerals, including nutrients, such as preformed vitamin A , that cant be found elsewhere .
  • Improved body composition. As noted in the ISSNs recent position stand, a growing number of studies demonstrate that increasing dietary protein intake above current recommendations improves body composition .

Key Point:

How Much Protein Should I Consume

6 Low Carb And High Protein Foods To Add To Your Diet

Your suggested daily protein intake varies based on your goals, activity level, age, current muscle mass and current status of health. The minimum amount you need to prevent malnutrition and illness is 0.8 grams of protein per kilogram of body weight according to the Recommended Dietary Allowance . However, we must mention that this RDA number was originally developed to prevent malnutrition and that the amount of protein you need to survive is different from the amount you need for optimal health and performance.

According to the RDA, a 30-year-old woman who weighs 80 kilograms , would need 64 grams of protein per day to prevent malnutrition. The equation for this is 80 kg x 0.8 g = 64 g.This number is likely too low for this individual because the RDA equation doesnt account for age, muscle mass or activity level. Sedentary, relatively healthy adults might be fine with 0.8 grams of protein per kilogram of bodyweight, but endurance runners or strength training athletes will require more protein to fuel their muscles and power their workouts.

Here are our recommendations:

  • Sedentary lifestyle: 11-15% of daily calories from protein

  • Someone who exercises regularly: 15-20% of daily calories from protein

  • Competitive athlete: 20% of daily calories from protein

  • Bodybuilders: 35% of daily calories from protein, or around 1.8 grams of protein per kilogram body weight

Interested in high-protein, low-carb meals? to get your customized meal plan today.

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