High protein low carb foods low fat: New Fitness Regime for effective weight loss. A diet restricting the carbohydrate intake in your body and substituting it with protein, healthy vegetables, and fat is known as a low-carb diet.
Contents
What is a Low carb diet weight loss plan?
This diet is proved to be effective for weight loss. It is also known to improve your overall health.
The basic principles of a low carb diet are as follows:
- Inclusions: Fruits, Nuts, Meat, Vegetables, high-fat dairy, eggs, healthy oils, fish, fats
- Exclusions: Wheat, trans fat, low-fat products, Sugar, seed oils, Highly processed foods, Starchy Vegetables
What are The High Protein Low-Fat Foods?
A high protein diet plays a vital role in maintaining the tissues and muscles of your body. It regulates healthy body processes and also promotes satiety to avoid unwanted snacking.
A high-protein diet also plays a vital role in maintaining your weight. There are many plant and animal sources which help you to enjoy a protein-rich diet in abundant variety.
Here are some of the high-protein low-fat food options as follows:
1. White-Fleshed Fish
It is an excellent protein source that is super lean as well. With just 3 grams of fat per 3.5 ounces serving, it constitutes 20-25 grams of protein. Pollock, cod, flounder, haddock, and orange roughy are some of the great examples of lean white fish.
2. Low-fat Cottage Cheese
With 13 grams of protein, A serving of ½ cup of low-fat cottage cheese contains just 2.5 grams of fat. It also contains 15% of RDI for calcium, making it a good source of calcium along with high-protein.
3. Plain Greek Yoghurt
Compared to regular yogurt, Greek Yoghurt serves approximately twice the protein for a similar serving. To choose a low-fat food, opt for nonfat Greek yogurt with 3 grams of fat only. Avoid adding any sweetener to cut down the calories.
4. Lentils, Peas, and Beans
High Protein Low Carb Foods Low Fat? Legumes are a high fiber and high protein diet which is low in fat. It largely helps in lowering your bad cholesterol by including it in your diet on a regular basis.
Egg whites, Frozen shrimp, pork loin, Bison, and low-fat milk are other considerable sources of protein that one can include in their diet without worrying about the fat value they contain.
How Does High Protein Low Carb Diet Plan Work?
As our body needs every nutrient including protein, fat, carb, and other vitamins and minerals for proper function, eliminating any of the nutrients is not a good idea. A protein-rich diet has come up with an effective weight loss remedy. But a diet with just protein is bad to spoil your health drastically.
Ketosis is a state which allows burning optimal fat in your body by curbing the carb intake and substituting it with high protein. A protein-powered diet works well for people suffering from bad cholesterol, diabetes, high blood pressure, and heart diseases.
A typical high protein low carb diet includes less than 20% of total calories from the carbs and more than 40% of the total calorie intake from protein.
The studies show that a higher intake of protein makes you feel less hungry and keep you more satiating. Thus a high protein less carb diet induces weight loss. However, it is important to keep a check on your calorie intake.
Caution: Too much protein inclusion can also raise uric acid levels in your body. Too much protein also affects kidneys adversely.
Some of the high protein low carb snacks
To include protein in your diet, you can rely on the food list as below:
- Eggs
- Tofu
- Low-fat cheese
- Poultry
- Fish
- Red meat
To include fiber in your diet to maintain high metabolism:
- Leafy green vegetables
- Broccoli
- Asparagus
- Mushrooms
- Cucumber
- Eggplant
- Zucchini
- Celery
- Tomatoes
- Green Beans
- Peppers
Comprehensive List of high protein foods
If you are still exploring the high protein foods, here we have comprehended an inclusive list of all the foods which claim to have a high protein content as compared to their counterparts. Here we go:
Non-Vegetarian Delight
- Beef Jerky
- Tuna Steak
- Turkey
- Canned Tuna
- Beef
- Chicken
- Salmon
- Sardines
- Lamb
- Pork Loin
- Prawns
- Cod
- Eggs
- Mackerel
- Mussels
- Quorn mince
Vegetarian Delight
- Almond
- Mozzarella
- Stilton
- Tempeh
- Peanuts
- Edam
- Parmesean
- Walnuts
- Edamame beans
- Tofu
- Pistachios
- Cashew Nuts
- Chia Seeds
- Brazil nuts
- Pumpkin Seeds
- Cheddar
- Walnuts
- Seitan
- Cottage Cheese
- Peas
- Chickpeas
- Legumes
- Oats
- Greek Yoghurt
- Quinoa (cooked)
Fruits
- Avocados
- Figs
- Prunes
- Blackberries
- Peaches
- Guava
- Kiwi
- Jackfruit
- Grapefruit
How Much Protein Inclusion Can Aid Your Weight Loss Goals?
The main idea of weight loss is to burn more calories than you consume to create a calorie deficit. This calorie deficit helps you to use the stored fat as energy and helps in getting rid of stored fat in your body. Hence, calorie intake plays a decisive decision in your weight-loss journey.
However, as our bodies process different food groups differently, hence modifying the food groups to source your calorie requirements can largely help in your weight loss journey.
Both carbohydrates and protein are estimated to have almost the same number of calories but protein keeps you full for a longer duration. The metabolic rate of your body is also induced if you consume protein after a cab or fat diet, leading to weight loss.
Hence, if protein constitutes 40-60% of your total calorie intake and carb is restricted to 20%, it will help you to reach your body in a ketosis state.
Conclusion
Including high-protein in your diet lets you escape from overeating and munching between meals. By boosting metabolism, it aids your weight loss journey. By restricting the carb count, you can use your body fat to source energy when the calorie deficit arises.
However, the excess of everything is bad and Protein is not an exception to this. A higher intake of protein also leads to severe kidney troubles and another malfunctioning. It is advised to refer a qualified dietician who can assist you in finding the right diet according to your body type.