How To Build A Healthy High
- Balance your macros. Keep your high-protein, low-carb meals to 35% carbohydrates, 30% fat, and 35% protein, Brooking and Harris-Pincus suggest. On a 2,000 calorie diet, this will look like 175 grams of carbohydrates, 67 grams of fat, and 175 grams of protein per day.
- Theres no need to overload the protein. We can only use around 25 to 30 grams of protein per meal to maximize muscle growth and repair, so any extra is just extra calories, Harris-Pincus says.
- Focus on fiber. Seek out meals that have at least half of the total carb grams from fiber, when possible, Harris-Pincus says. Focus on fiber instead of cutting carbs. If each carbohydrate-based food you eat is also high in fiber, you will be full and need to consume fewer calories overallwhich leads to weight loss.
Now that you know the basics, we have a bunch of fun recipes. Try a mix of meals below to create a high-protein, low-carb plan that you can actually stick with.
The Ultimate No Carb Food List: Zero Carb Keto Made Easy
Technically speaking, almost every natural food contains at least a small trace of carbs. The only foods that literally have zero carbs are fats/oils . For this reason, many of the foods on this zero carb list actually have trace amounts of carbs at fractions of a gram.
To make our zero carb list, the particular food, beverage, or ingredient in question must meet these criteria:
- It contains less than one gram of net carbs per serving.
- It isnt commonly consumed in large enough quantities for it to make a substantial impact on your daily g carbs intake.
If a specific item contains more than a gram of net carbs per serving or is typically consumed so much that itll cause your carb intake to climb, then it will likely be found on the almost zero-carb list.
Most keto dieters can add these zero carb foods to their diet without worrying about the trace amounts of net carbs. For those of you trying to keep carbs as low as possible, however, make sure you track your servings as trace amounts of carbs can really add up at the end of the day.
Weve broken the list down into multiple categories based on item type and practical use on the keto diet.
Here is a clickable table of contents for your convenience:
Heres a clickable table of contents list for your convenience:
- Dried meat products
Healthy Complex Carbohydrate Choices
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:
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
Read Also: How Much Calories Should I Eat
Almost Zero Carb Snack Options
This list will expand your snack options without net carb intake climbing too high. Just make sure you eat them in moderation or else the carbs and calories will accumulate quickly.
If you are looking for keto-friendly condiments and dressings in the grocery store, make sure you read the nutrition facts and ingredients label carefully. You will find that most of these products have sugars and carbs in them.
Almost Zero Carb Cheeses
Most unprocessed, full-fat cheeses with no added flavors or ingredients have between 0 and 1 grams of net carbs in every 1-ounce serving. In general, hard cheeses will be the lowest in net carbs, and softer, creamy cheeses will be the highest.
Since most people use a lot of cheese on keto, the trace amounts of net carbs can really add up quickly. If you are having multiple servings of cheese per day, make sure you monitor those cheesy carbs.
Here is a list of the most popular keto cheeses with net carb content per 1 oz serving:
Also Check: How Much Calories Do You Need
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?
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.
You May Like: Low Carb High Protien Diet
High Protein Low Carb Foods
Looking for high protein low carb foods to add to your shopping list? Check out these expert-approved ideas
Keen to add some more high protein low carb foods to your diet? To help you decide if its the right move for you, we spoke to three nutrition experts to get their take on this way of eating and find out their favorite high protein low carb foods.
If youre focused on giving your lifestyle a healthy overview, tweaking your diet might be your next move. Perhaps youve taken up running , or maybe you are slowing things down and learning how to meditate.
Whatever positive changes youve made, weve found good habits have a way of gathering momentum so is now the right time to add more high protein low carb foods to your diet? Lets find out
Caroline Hind mBANT CNHC is a registered Nutritional Therapist for Vitaminology. She specialises in disease prevention, weight management, type 2 diabetes and cognitive health.
Paige is a Level 3 qualified Personal Trainer at MotivatePT and Accredited Sports Nutritionist passionate about supporting MotivatePT Clients to reach their health and fitness goals with a holistic approach. Paige has over four years of industry experience and specialises in strength and conditioning, nutrition and also has her pre and post-natal training course.
Don’t Miss: How Many Carbs In Dos Equis
What Foods Should You Eat Alongside High
A high protein, low-carb diet can be supportive for those with fat loss goals, however it is important for people to understand the importance of carbohydrates in our diets to support our overall energy and digestive processes, says Paige, a Nutritionist and Personal Trainer at MotivatePT . I would recommend a high protein and moderate carbohydrate diet to ensure that a variety of wholegrains, fruits and vegetables are being incorporated to ensure our brains have the power to complete our day-to-day tasks, she adds.
Carbohydrates are our bodies preferred energy source, so not having enough carbohydrates in our diet can lead to brain fog, water retention and for women this can lead to down-regulated hormonal responses which can impact their periods, causing delayed or irregular cycles.
So what should you eat alongside protein? Its really important youre eating a good balance of all of the other food groups. That includes non-starchy vegetables such as lettuce, broccoli, and mushrooms, and also healthy fats like avocados and cheese, in moderation, says Louise. The vital thing to keep in mind is to not be too restrictive with your diet, as this will only lead to increased cravings, other negative side effects, and possible health complications in the future. Instead, look to keep a healthy balance as much as possible, while slightly decreasing your carb intake and increasing protein.
Why High Protein Foods Are Important
The reason a high protein low carb diet plan can work so well is because of all of the benefits high protein foods offer:
- So good for your bones
If youre looking to be on a high protein low carb diet meal plan, friend, youve come to the right place. I have so many recipes designed for that specific purpose!
Breakfast, entrees, desserts, snacks all of its here, available to help create a meal plan thats satisfying, delicious, and sustainable.
Also Check: Low Carb Bbq Sauce Recipe
Zero Carb Spices Herbs & Seasonings
Unfortunately, many common flavor enhancers have hidden carbs and unhealthy ingredients in them. However, this doesnt mean that keto eating has to be bland and boring.
In fact, you can make your keto meals into a culinary masterpiece with these zero carb seasonings:
* Limit these spices to a teaspoon. They have a bit more trace net carbs than the other spices listed.
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.
Recommended Reading: 1200 Calorie Meal Plan For Weight Loss
Almost Zero Carb Nuts And Seeds
All nuts and seeds have some net carbs in them, but there are a few varieties worthy of the almost zero carb list:
- Raw macadamia nuts 1.6 grams of net carbs per ounce
- Raw pecans 1.2 grams of net carbs per ounce
- Raw brazil nuts 1.2 grams of net carbs per ounce
- Chia seeds 1.7 grams of net carbs per ounce
- Flaxseeds 0.5 grams of net carbs per ounce
It is relatively easy to eat a lot of nuts without realizing it, so make sure you eat them in moderation. Although they are a great way to meet your fat needs, the net carbs and calories can add up quickly if you are not careful.
Looking To Make Meal Prep Easy
Although this has already been mentioned, it deserves another shout out. Keto Chow is the perfect solution for those looking to save hours of time spent on meal prep. Simply add a serving of the shake mix, your choice of fat and around two cups of water to a BlenderBottle®. Then shake, refrigerate and enjoy!
Keto Chow is amazing because it has 1/3 of your daily recommended nutrients. That means you can replace one or two of your meals a day with this shake. Its also great because you can choose from over 30 flavors.
Don’t Miss: Calories In 1 Cup Of Grapes
Almost Zero Carb Eggs And Dairy
Youll find a high-fat dairy product and eggs in most keto recipes. Heres a quick breakdown of the almost zero carb varieties of these keto foods:
Where possible, try to opt for heavy cream to keep the carb content down and the fat content up. For replacing other dairy, like milk, try to go after nut or coconut based alternatives. These are becoming more common and usually contain only 1g carbs per cup.
- Eggs. Eggs will be the most versatile keto food in your low-carb arsenal. You can have them fried, scrambled, poached, in omelets, in quiche, boiled, deviled, in keto baked goods, and in egg salad. Each type of egg will vary in its net carb content from .2 to 1 g. Be sure to check each carton. If it says it has 0 grams of carbs per egg, then count that as 0.5 grams of net carbs to play it safe.
- Heavy Cream. Most heavy whipping cream brands have a bit less than 1 gram of carbs per tablespoon, even if the packaging declares it has zero carbs. Make sure you check labels carefully each brand of cream is very different. If the label claims it has zero carbs, then count that as 0.5 grams of net carbs to play it safe.
- Half-and-Half. Because it is typically made from equal parts whole milk and cream, half-and-half will always have more net carbs per tablespoon than heavy cream. Each half-and-half product will vary, but in general, they will contain 1-2 grams of net carbs per tablespoon.
A Sample High Protein Low Carb Diet Meal Plan
Here is a sample one-day meal plan to show how this diet can work.
This particular diet plan is aimed at someone weighing 175 lbs , its moderately low in carbohydrate, and its designed to hit the RDA for all essential nutrients.
However, it is a basic template, and the food amounts/choices can be changed to suit personal tastes.
Don’t Miss: How Many Carbs In Black Coffee
The Ultimate List Of The Best High
Theres been a lot of buzz about increasing protein intake on low-carb diets. Thankfully, misguided fears about gluconeogenesis and lower ketone levels from higher protein intakes have subsided and people are embracing more generous portions of protein-rich foods.
Lets take a look at some high-protein, low-carb foods and some high-protein options that are budget-friendly in these times of rising food prices.
What Does 100 Calories Look Like
100 calories from carbsâ will trigger raised blood sugars, hunger, and cravings. Example 9 crisps.
100 calories from proteinâ 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 fatâ 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. .
Also Check: Pro Plan Veterinary Diets En Gastroenteric
Read Also: Chicken Breast Low Carb Recipes
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.
Types Of High Protein Low Carb Diets
Some of the most popular commercial diets commonly considered high in protein and low in carbs dont truly fit into both categories.
Notably, many people regard the Zone Diet and Sugar Busters Diet as high protein, low carb. However, these diets are moderate in carbs, as they typically provide about 40% of calories from carbs.
Additionally, many popular low carb diets, such as Atkins and ketogenic diets, are not considered high protein, low carb. Instead, theyre high fat, low carb or high fat, very low carb, and they only contain moderate amounts of protein.
In fact, no branded diets are known to conform to this pattern.
If youre interested in a strict high protein, low carb diet, you may need to count calories, protein, carbs, and fat to stay within your macronutrient ranges.
This can be difficult, so most people prefer to loosely follow a high protein, low carb diet by replacing high carb foods with protein sources.
Theres no set macronutrient range for a high protein, low carb diet, so most people tend to swap much of their typical carb-heavy foods with protein sources.
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.
Don’t Miss: How Many Carbs In Cauliflower
What Are Some Snack Ideas
Low-carb, low calorie snacks don’t have to be complicated â usually just a few easy-to-grab items from your kitchen can be combined to make something that tastes good and does good for your body. Here are a few low-carb, high-protein, low-fat snacks for you to try.
Greek Yogurt with fruit: Greek yogurt is great because it packs so much protein for very few carbohydrates, and no fat if you opt for the versions made from skim milk. A container of nonfat plain Greek yogurt has only 80 calories with 15 grams of protein, no fat and 6 grams of carbs. You can up the nutrition factor by pairing it with fruit for a marginal number of calories.
Egg whites with veggies: If you mix up some egg whites with a few chopped vegetables , then cook them in a muffin tin, you’ll have an easy, portable snack that’s free of fat and carbs but full of protein. The egg whites have only about 20 calories but 5 grams of protein, and the veggies will add fiber and other nutrients.
Beef jerky and veggies: A 1-ounce serving of beef jerky has about 90 calories with 11 grams of protein. If you’re going for low-carb, low-fat snacks, this is a good choice â it has only 1 gram of fat and 6 grams of carbs per stick, though it does not have any fiber, and it has about 480 milligrams of sodium.
You can up the nutrition factor by enjoying beef jerky with a few raw vegetables like carrots or celery sticks. These will provide you with some fiber, as well as vitamins and minerals.