Given the growing awareness about healthy living and getting fit among people, many individuals today are advocating the wonders of fad diets. Whether it is to reach their fitness goal by shedding the extra pounds or to maintain their ideal weight, diet plans are gaining popularity in a huge way amongst celebrities and commoners alike. A high-protein and low-carb diet is one such popular diet plan that not only aids weight loss but also provides your body with essential energy-giving nutrients while satiating your appetite.
Dairy products like cheese, yogurt and cottage cheese are also good protein sources. Yogurt is a great dietary addition that helps improve your digestive health and cheese is a good source of bone-strengthening calcium. Include at least one portion of these dairy products in your daily diet for an overall health boost.
If losing weight is on your agenda, then a high-protein and low-carb diet should be highly effective, a Journal of Pediatrics study Make sure you form your diet plan in consultation with a certified dietitian or a medical practitioner.
Another health benefit of a high-protein and low-carb diet is that it helps manage type-2 diabetes. A study published in The American Journal of Clinical Nutrition suggests that a diet rich in protein and low in carbs improves the glycemic control in type-2 diabetes patients and helps them lose weight.
According to a study by the Journal of the American Dietic Association, a low-carb and high-protein diet not only increases cognitive eating restraint but also lowers the perception of hunger. It thus helps contribute to increased weight loss.
Examples Of High-Protein Low-Carb Foods
The best part about this diet plan is that it is sure to consist of some of your favorite food varieties that you needn’t refrain from. Here are some of the most popular foods that are low in carbs and high in protein:
1. Meat And Fish;
All you meat lovers – rejoice! Here’s a diet plan that promotes the consumption of many protein-packed meat and fish varieties. These include turkey and chicken breast, lamb, steak, ham, veal, pork tenderloin, minced beef, prawns, shrimps, crab, tuna, salmon, etc. Though you must limit your intake of meat rich in saturated fats such as pork, lamb and beef, you can enjoy one portion of fish, white meat, as well as lean meat every day. They provide a good dose of protein while also protecting you from the dangers of saturated fats – like heart diseases.
2. Nuts And Seeds:
Looking for a healthy snack to fight those hunger pangs? You’ll be happy to know that your go-to fillers are excellent protein powerhouses! Almonds, walnuts, pistachios, pumpkin, flax and sunflower seeds are rich in protein and can be eaten straight as snacks or can be used to top salads and smoothies. Just ensure that you keep the portion sizes of these nuts and seeds small as they are high in fats (the good fats).
3. Dairy:
Dairy products like cheese, yogurt and cottage cheese are also good protein sources. Yogurt is a great dietary addition that helps improve your digestive health and cheese is a good source of bone-strengthening calcium. Include at least one portion of these dairy products in your daily diet for an overall health boost.
4. Other Options:
Some other foods like tofu, quinoa, beans, peas, peanut butter, boiled eggs, etc. are rich in proteins and other essential nutrients, while having a low carbohydrate content.
With the plethora of food varieties mentioned above, you can breathe a sigh of relief knowing that a high-protein and low-carb diet won’t put your taste buds to test. These foods will give you the ideal blend of divine flavor, high energy and good nutrition.
How Does A High-Protein And Low-Carb Diet Benefit The Body?
Including protein-packed and low-carb foods as a part of your daily diet can do wonders to improve your overall health. Here are some of the primary reasons you should eat low-carb and high-protein foods:
1. It Helps To Achieve Greater Weight Loss:
If losing weight is on your agenda, then a high-protein and low-carb diet should be highly effective, a Journal of Pediatrics study Make sure you form your diet plan in consultation with a certified dietitian or a medical practitioner.
3. It Helps In The Management Of Diabetes:
Another health benefit of a high-protein and low-carb diet is that it helps manage type-2 diabetes. A study published in The American Journal of Clinical Nutrition suggests that a diet rich in protein and low in carbs improves the glycemic control in type-2 diabetes patients and helps them lose weight.
4. It Reduces The Perception Of Hunger:
According to a study by the Journal of the American Dietic Association, a low-carb and high-protein diet not only increases cognitive eating restraint but also lowers the perception of hunger. It thus helps contribute to increased weight loss.
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