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High Protein Diet Low Carb

What It Is And How To Do It

High-protein, low-carb diets might decrease testosterone in men

You may have heard that high-protein diets can help with weight loss and metabolic health. Thats why, at Diet Doctor, we feature high-protein recipes and meal plans. But how do you know if a higher protein diet is right for you?

This guide will explain what high-protein diets are, help you find the best high-protein foods, and explore the potential benefits of high-protein diets.

Lower Risk Of Heart Disease

One of the side benefits of reaching a healthy weight and having lean body mass is that you lower your risk for heart disease. Inflammation is the real cause of heart disease, not cholesterol .

If you have high blood pressure, then reducing your carbohydrate intake and sugars have been shown to reduce blood pressure and cardiovascular risk factors such as inflammation and raised triglycerides.

A high protein diet may reduce blood pressure and reduce triglycerides and inflammation which are the real cause of heart disease, not cholesterol.

Cons Of A 1200 Calorie High Protein Low Carb Diet

Despite the above benefits, a 1200 calories low carb high protein diet plan can have some cons and drawbacks. They include:

  • Bloating and constipation.Due to consuming small amounts of carbs, your body tends to lack fiber. Fiber plays a vital role in keeping the digestive tract flowing and healthy, and without it, you are likely to suffer from bloating and constipation.
  • Weight gain.This will most likely happen if you are not paying attention to your 1200 calorie limit. Healthy foods can make you gain weight because extra calories will still be converted into fat regardless of whether they are from healthy or unhealthy food sources.
  • Heart disease.When choosing high protein low carb foods, some people choose options that are quite high in fats such as red meat and full-fat dairy products. These foods cause high cholesterol leading to clogged arteries, heart attacks, and strokes. Always go for lean cuts of meat and low fat dairy products.
  • Increased risks of kidney stones .
  • Worsening kidney problems.Anyone with a kidney problem should not try a high protein low carbohydrate diet because your body may have trouble eliminating all the waste products of protein metabolism.

While the 1200 calorie high protein low carb diet is a relatively safe eating plan for most people, it is always a good idea to first speak to your doctor or dietitian before deciding to undertake it.

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Find The Carbohydrate Level Right For You

Everyone is a little different, and what works for one person might not be right for another.

However, this is a high protein, low carb diet plan after all, so an upper limit of 100 grams per day is about right.

Do you enjoy consuming a very low amount of carbohydrate, perhaps sub-50g per day?

No problem.

Likewise, if you prefer to include a bit more fruit, root veggies, and some tubers or lentils, then thats fine too.

Follow whatever feels right for you.

Key Point:

Dirty Keto Is Similar To The Standard Diet But Expands The Menu

Pin on Low carb eating plans

How It Works Is this diet as fun as it sounds? Depends on whom you ask. The macronutrient distribution in the dirty keto approach is the same as in the standard keto plan, according to Melissa Nieves, RD, an advisor for HealthyMeals Supreme who is based in Puerto Rico. The big difference is that the source of these macros can come from any kind of food, including highly processed and prepackaged meals. For example, instead of getting healthy fats and low carbs from almonds, you can hit your macro amounts with BBQ pork rinds instead. The main point of dirty keto is that, since the macronutrient amounts it follows support a ketogenic state, it doesnt matter where those macros come from, she says.

Who It’s Best For This variation is for those who need a high level of convenience and lack the time or interest for cooking and meal prep, Nieves says. This may also be the easiest route to follow for those just getting into keto, she adds, since you can stick to keto even when traveling or dealing with a busy schedule you just need to read package labels carefully rather than going deep into meal planning.

Nieves advises those with preexisting health conditions like diabetes and cardiovascular disease to tread with caution, but even if you dont have those issues, be aware of the health drawbacks. In general, she adds, if you plan on going keto, consider the dirty version only when you need the convenience, and not as a long-term approach.

Read Also: Low Carb Meals On The Go

What You Can And Can’t Eat

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.

Maintain Blood Sugar Levels

High-protein diets also help you manage blood sugar levels. You don’t necessarily have to count calories . Instead, just eat fewer carbs and more protein.

Maintaining blood sugar control is very important for anyone that has been told they have pre-diabetes, type 1 diabetes, type 2 diabetes, or gestational diabetes. Lower blood sugar often occurs with a low-carb diet because low-carb foods help prevent blood sugar spikes.

Eating more protein helps you keep full until your next meal and helps prevent continuous snacking which often keeps blood sugars elevated.

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How Much Protein Do I Need

Summary

  • Calculate your daily protein goal based on your height, activity level, and health goals.
  • We recommend a protein intake of 1.6 to 2.0 grams per kilo of reference body weight.20
  • If you are very physically active or taller than 6 feet, consider staying at the higher end of this range.
  • Distribute your protein intake throughout the day, with 30 to 40 grams per meal for women and 35 to 50 for men, if you are eating three meals a day.
  • The first step in eating a higher protein diet is setting your protein targets. We believe most people would benefit by increasing their protein intake to 1.6 to 2.0 grams per kilo per day, or 25 to 35% of daily calories. Use this simple chart to find out what your minimum daily protein target should be, based on your height.21

    Minimum daily protein target

    Over 62 130 grams 140 grams

    As the chart indicates, you should try to get around 100 grams if youre a woman and 120 grams if youre a man of average height and build. Eat more if youre a man taller than 6 feet or a woman taller than 56 or if youre very physically active. Eat less if youre shorter or have a very small frame.22If you are very physically active, over 50 years old, or most of your protein comes from plant sources, we recommend aiming for the higher end of the protein range . This means adding another 20 to 30 grams of protein to the targets above.

    Read more about spacing your protein out during the day and whether you need to count calories.

    South Beach Compatible Menu

    Rob Lowes High-Protein, Low-Carb Diet

    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

    Also Check: How Many Carbs In Frozen Yogurt

    What Is A 1200 Calorie High Protein Low Carb Diet

    Before defining what a 1200 calorie high protein low carb diet is, you must first realize that there are numerous options and variations of low carb high protein diets out there. Common examples include the Atkins diet, Protein Power, SugarBusters, and many more.

    In this case, however, a 1200 calorie high protein low carb diet simply means an eating plan that restricts your calorie intake to 1200 a day. It also requires you to consume meals that are relatively high in protein, have moderate/adequate amounts of fats, and have very little carbohydrates.

    How does the 1200 calorie high protein low carb diet work?

    Generally, the average woman and man needs about 2000 to 2500 calories, respectively, to maintain their weight. This number may increase or decrease depending on age, lifestyle, and level of fitness. When you consume just 1200 calories a day, you are putting yourself on a calorie deficit, which makes it that much more likely for you to lose weight.

    On the other hand, a high protein low carb diet means that your carbohydrates intake is quite restricted. With no carbs to be transformed into glucose to use as energy, the body uses fat storage, which it uses as fuel. This, in turn, puts your body in ketosis state where your body starts using ketones as an energy source, causing more weight loss.

    How Much Fruit Can You Have

    On a keto low-carb diet , youre probably better off choosing berries over other fruits. Also keep in mind that you dont actually need to eat fruit. You can get any nutrient found in fruit from vegetables without all the sugar. Therefore, perhaps you should try eating plenty of low-carb vegetables instead.

    Even on a more moderate low-carb diet youll have to be careful with fruit probably no more than about one to two servings per day.

    On a liberal low-carb diet you may be able to squeeze in two or three fruits a day, if that is your biggest source of carbs.

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    A Final Word On How To Pick The Right Type Of Keto Diet For You

    Its a good idea to meet with your doctor or a registered dietitian any time you switch up your diet whether youre on keto or another eating plan. And above all, Torchia says to listen to your body and assess your energy level and how youre feeling on the diet. You will be your best teacher, she says.

    Additional reporting by Elizabeth Millard.

    Healthy Complex Carbohydrate Choices

    chocolate cake

    Eating high-carbohydrate, low-protein, low-fat foods means that you need to include a variety of healthy carbohydrates in your daily diet. Ideally, you should eat a variety of complex carbohydrates, while minimizing your animal protein and fat intake. Fortunately, this means that a wide variety of plant-based foods are available to you since these foods are typically low in fat and most are low in protein. This means that complex carbohydrates can come from fruits like:

    • Prunes

    Complex carbohydrates can also come from grains and grain-products like:

    • All-bran cereals and high-fiber breakfast cereals
    • Pita, multigrain, pumpernickel and other types of whole-grain bread
    • Oat-based products like oatmeal and oatcakes
    • Cornmeal products like polenta and porridge
    • Pasta and noodles, particularly those made with buckwheat and other whole grains
    • Brown rice and wild rice

    You can also obtain complex carbohydrates from nuts, seeds and legumes, such as chickpeas, lentils, split peas, and various types of beans, including soybeans. You should be aware that these foods have more protein compared to other plant-based products. However, these plant-based protein sources are a good way to enrich your diet with both protein and carbohydrates simultaneously. If you’re uncertain about how to plan a high-carbohydrate diet, you can always use the Okinawan diet as an example, since this high-carb, low-fat, low-protein diet has well-studied health benefits.

    Read more:16 Diet-Friendly Healthful Carbs

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    Common Concerns About High

    According to some scientists and outdated published articles, high-protein diets can be harmful to your kidneys, bones, and blood sugar. Some even believe that higher-protein diets lead to higher rates of cancer.23

    With respect to kidney health and protein intake, it is well-recognized that people with severe chronic kidney disease should restrict protein intake. Dietary protein will not, however, cause kidney dysfunction in people with healthy kidneys.24

    With respect to bone health in older adults, it was previously believed that high protein intake would lead to osteoporosis via inducing chronic metabolic acidosis . Multiple studies have since failed to show that high protein intake causes loss of bone density and fractures.25 In fact, protein may even help bone health.26

    Another concern with a high-protein diet especially for those on a low-carb diet is that the amino acids in dietary protein could cause a significant rise in blood sugar.27 According to studies, however, the opposite may be true, and increased protein may improve blood sugar.28

    With respect to lifespan, data from flies, mice, and other animals suggest that restricting protein may increase longevity, while human data are very weak.29 We need to consume adequate protein to prevent loss of muscle tissue and frailty as we age, so restricting that nutrient in order to increase lifespan may not benefit general health.

    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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    Which Diet Is Best Low

    The answer is probably obvious by now. The simple act of increasing protein intake to one gram per pound goal body weight per day is the most simple and effective way to significantly improve your body composition and fitness levels.

    Does that mean the amount of fat and carbs in the diet never matter? No. But for most people, their carb and fat intake starts to take care of itself once they consistently eat enough protein.

    Are there other benefits to a high-protein diet? Yes. I cover them in my article Why is a high-protein diet best for health and fitness?

    After you consistently consume enough quality protein each day, you can start tinkering with other tweaks in your diet, such as skipping breakfast to do intermittent fasting, or doing something strict and short-term like 28 Days: Four Weeks of Fat Loss.

    Now that you know what works, why dont you go find some meat and start eating?

    Foods To Eat On A Low

    3 Day Low Carb High Protein Diet

    Just because youre eating a low-carb, high-protein diet doesnt mean meal prep has to feel like a rollercoaster ride filled with highs and lows. One of the best tips for low-carb, high-protein eating is to plan your meals in advance. Keeping a go-to high-protein, low-carb food list handy and a stocked pantry and fridge filled with approved ingredients makes it easy to pull together a snack or a quick dinner without messing up your food goals. Keep reading to learn what to enjoy and what to skip.

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    Demerits Of Following Low

    The weight lost through this diet is mostly short term as this kind of diet cant be followed for a longer duration.

  • Deficiency diseases
  • is commonly prevalent among individuals who follow these diets. Sources of carbohydrates such as whole grains, millets, fruits, vegetables and tubers also provide vitamins, minerals, fiber, and antioxidants. Restriction of these nutrients for the long term would affect nutritional deficiency diseases which would range from headache to osteoporosis, kidney stones and so on.

  • Chronic Diseases
  • When the source of protein is largely met from animal sources which also contain saturated fats, it would lead to high cholesterol as well as a certain type of cancers.

  • Ketosis
  • In a low carb diet, fat is also utilized to release energy. Fat is broken down into ketones for energy by the process of Ketosis. In ketosis, you may experience bad breath, headache, fatigue as well as weakness

  • Digestive disorders
  • Most carb sources such as whole grains offer prebiotics to the body. Long term low consumption of these can result in weakening gut health, which will affect digestive health and constipation

    What Makes A High

    Like the low-carb and low-fat diets, many studies have used a percentage of calories to determine whether a diet is high-protein or not. Usually, a diet that contains more than 25% of its calories from protein is considered a high-protein diet.

    On a 2000 calorie diet, that would be 125 grams per day.

    Since protein has such a direct relation to lean body mass, it makes more sense to consider protein intake in terms of either lean body mass or total body weight. A dietitian may consider a high protein diet as a diet that provides 0.6-0.8 grams of protein per pound body weight as high protein.

    When it comes to nutrition recommendations for VIGOR Training, I start by simply encouraging people to increase their protein intake to 1 gram per pound ideal body weight per day. Then, I have them eat their protein first when they eat their meals. After that, they get to eat whatever they want.

    If theyre currently 250 pounds, and want to get to 200 pounds, 200 grams is probably enough. If theyre at 150 lbs, and want to get to a lean and strong 180 lbs, Ill work them toward 180 grams per day.

    Why do I have people focus only on increasing protein intake, and eating it first at meals? Two reasons.

    First, most people expect that their diet will restrict foods. Instead, I tell them to eat more protein. Mentally, its easier to accept the idea of eating more of something, than eating less.

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