Can It Help You Lose Weight
In general, reducing your carb intake can help you lose weight.
Replacing carbs with protein or fat can help you feel more full and eat fewer overall calories, which in turn promotes weight loss (
7 ).
A study in 79 obese adults found that over 6 months, those who restricted carb intake to fewer than 30 grams per day lost around 8.8 pounds more than those who instead restricted fat to fewer than 30% of daily calories .
Other studies offer similar results and suggest that following very-low-carb or ketogenic diets for more than 12 months can result in more sustained weight loss compared to low-fat diets .
However, the research is mixed. Some studies have found that low-carb diets are no more effective for long-term weight loss than other eating methods that also reduce overall calorie intake, such as low-fat diets .
With these results in mind, following a no-carb diet would likely result in weight loss at least in the short term.
Still, you do not need to completely eliminate carbs to achieve weight loss. Gradually reducing your carb intake and, more importantly, decreasing your overall calorie intake are less restrictive ways to lose weight.
Summary
A low-carb diet thats high in filling protein and fat can help decrease your overall calorie intake and lead to weight loss. Nonetheless, a no-carb diet is not necessary to achieve these results.
Shrimp & Vegetable Skillet
This Easy Shrimp and Vegetable Skillet is perfect for a healthy and delicious dinner. It can be made real quick with wild-caught shrimp, tender zucchini, and sweet bell peppers. Arent you craving to taste it? It can be your favourite seafood dish and you can make it anytime and serve your family and friends with this amazing mouth-watering recipe. It takes no more than 30 minutes and it tastes divine. It also maintains your health as it contains only 15 grams of low carb and is full of high proteins.
Suggested: High Protein Meal Prep Recipes
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.
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Chicken And Mustard Lettuce Roll
Skip the flour tortillas and opt for lettuce as a wrap. Make it filling by using lean meat as the base. Chicken and other meats are some of the best sources of vitamin B12, which helps make red blood cells, helping to prevent anemia, Gariglio-Clelland explains. Simply toss chicken breast chunks with mustard and roll them up in a romaine lettuce leaf.
Instead Of Potatoes Pasta And Rice
Who needs starchy sides when you can have cauliflower mash or cauliflower rice instead? Not to mention butter-fried green cabbage, yum!
In short, we can show you plenty of great low carb alternatives that are both tasty and healthy. You may even end up liking them better than their carb-heavy predecessors.
Recommended Reading: Premier Protein Strawberries And Cream
What To Watch Out For With Zero Carb Seafood
Seafood is the same as meat. Its important to source your fish and seafood from a quality producer. Depending on your preference, there are quality options that range from wild-caught to farmed. They all offer unique flavor profiles and nutritional benefits. The key is to work with a producer that focuses on quality and freshness. Also, make sure to purchase canned fish that comes in a BPA-free can.
Know The Carb Counts And Serving Sizes Of Foods
Most low carb diets only allow for 20 to 50 grams of carbohydrates per day. Because of this, it is essential that people following low-carb diets choose foods that have a lower carb count but a high nutritional value per serving.
The foods in the quantities listed below all contain approximately 15 g of carbs:
- 1 tennis ball sized apple or orange
- 1 cup of berries
- 1 slice of bread
- 1/3 cup of cooked rice
While the foods listed above all contain roughly equal amounts of carbohydrates, they are not all nutritionally equivalent. The dairy products on the list contain protein and vital nutrients, such as Vitamin D and calcium in addition to the carbohydrate content.
The fruit and vegetables also contain essential vitamins and minerals. Choosing whole-grain varieties of bread and rice will provide more nutrients than white varieties, even though the carb content is similar.
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The Best High Protein Low Carb Food Sources
If you make your high protein low carb meal plan with these food sources, you will be able to get to your health and fitness goals faster than you can imagine:
1. Egg Whites
Egg whites are the most highly recommended choice for a high protein low carb diet plan. You can have one yolk a day to get the benefits of its high nutritional content. However, egg whites help you eliminate unwanted carbs and give you a good, reliable source of protein. Egg whites from one egg give you about 4g of proteins with 0 cholesterol and as little as 0.7g of carbs.
2. Cottage Cheese
For those of you looking for a vegetarian low carb, high protein source, cottage cheese is one of the best options. With just half a cup, you can pack in about 20 g of protein. Adding cottage cheese to a high protein low carb breakfast gives you the energetic start that you need for your day. Choose the low-sodium variety for the best results. Cottage cheese is also known to have probiotic benefits, improving your digestion significantly.
3. Peanut Butter
A simple, yet highly nutritious choice, peanut butter gives you about 8g of protein in every 2 tablespoon serving. You also have high-protein variants that are specifically prepared for fitness enthusiasts, giving you almost 10 g of protein in every serving.
4. Yogurt
5. Sunflower Seeds
6. Soy Milk
7. Salmon
8. Hemp Seeds
9. Tofu
10. Lentils
11. Chickpeas
12.Walnuts
13. Tuna
14. Pistachios
15. Broccoli
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.
Summary
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.
3 ).
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.
Recommended Reading: What Are Some Protein Foods
Bacon Cauliflower Fried Rice
This Bacon Cauliflower Fried Rice is a healthy breakfast and can be made real quick. Its savory, filling, and tastes divine. It is keto-friendly and has a low carb of only 13 grams. Its packed with veggies, bacon, seasoned just right, and topped with perfectly cooked eggs. You can make it for your family and they are gonna love it. Also, this meal is one of my favourite low-carb high protein recipes that makes me feel happy.
Related: Meals Under 200 Calories
Highly Restrictive With Unknown Long
Insufficient studies exist on the long-term effects of very-low-carb diets, so its especially difficult to estimate the long-term effects of a no-carb diet.
Due to this lack of research, following a no-carb diet over a long period could have severe health consequences .
As a no-carb diet is highly restrictive, very high in fat, and not well researched for safety, its not appropriate for those with eating disorders, children, cholesterol hyper-responders, and pregnant or breastfeeding women.
Summary
A no-carb diet restricts foods with fiber and most plant foods that are rich in vitamins and minerals. This may lead to constipation, low energy, and possible micronutrient deficiencies.
Foods that are typically allowed on a no-carb diet include:
- Meat and low-carb animal products: chicken, beef, turkey, lamb, venison, bison, pork, eggs, butter, lard, cheese
- Seafood:salmon, tilapia, cod, shrimp, sardines, herring, crab
- Seasonings: herbs and spices
- Zero-calorie beverages: water, black coffee, and plain tea
- Nuts and seeds : almonds, walnuts, pumpkin seeds, sunflower seeds, pistachios, cashews
- Non-starchy vegetables : broccoli, zucchini, bell peppers, cauliflower, leafy greens, rutabaga, turnips, Brussels sprouts, asparagus, mushrooms
- High-fat fruits: coconut, avocado
Summary
A no-carb diet restricts foods that are high in carbs and relies primarily on meat, dairy, seafood, and low-carb plant foods.
A no-carb diet is highly restrictive and eliminates several food groups, such as:
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The New Primal Meat Sticks
Protein: 6g
Carbohydrate: 1g
Protein-packed and full of crunch, these Meat Sticks are a great snack: each stick offers 6 grams of protein, and is Whole30-approved . “I’ve been enjoying their unique crunch when I want a break from chewy jerky. I also love the simple ingredient list and it’s such a convenient shelf-stable high-protein snack on the go,” says Garcia.
Low Carb High Protein Foods
There are various foods rich in protein and lower carbs to keep us full throughout the day and can be used as snacks or can use them to make meals.
These foods include almonds, eggs, milk, lean meats, salmon, chicken breast, walnuts, greek yoghurt, cheese etc…
Try to use salmon or chicken in the main meal preparation. Have seeds and greek yoghurt as snacking foods along with fibre rich fruits such as apples, berries. They give us energy and better digestion.
Check out the below recipes that are high protein and low carb meals that are useful in making breakfast recipes, lunch recipes, dinner recipes, snacks, vegetarian recipes or for weight loss.
Related meal recipes
A mix of veggies and chicken filling makes this dish a complete meal. This recipe has a high protein content that is because of chicken and the wrap makes it a low carb dish.
A simple chicken filling with onions, avocado and stuffing in a tortilla is a healthy way of eating food without too much fat or carbs. A simple lunch or dinner recipe.
2. Low carb high protein chicken pepper crunch wrap
Another simple wrap by using rotisserie chicken pieces along with some veggies and using this filling in wraps and enjoying a light meal.
Using chicken as the main source of high protein along with healthy wraps makes it another healthy recipe to make for weight loss.
3. air fried chicken breast nuggets
5. Shrimp avocado tomato salad
7. Veggie and egg bake high protein
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Catching Hidden Carbs: Using Thin Slim Foods Zero Carb Bread As An Example
When looking for keto-friendly foods to add to your diet, youll find some products labeled as having zero net carbs or zero carbs. However, this doesnt mean that there are absolutely no carbs in the product. What this really indicates is that it has less than one gram of net carbs per serving.
Although this is a small difference that wont have a significant impact on your weight loss, these hidden net carbs can add up and reduce ketone production if you are eating multiple servings.
To help illustrate my point, lets take a look at a popular zero-carb bread product made by ThinSlim Foods:
This product is marketed as having zero net carbs, and by using the net carb equation we learned earlier , their claims seem to hold up.
However, if we take a closer look at the label we find five ingredients that have trace amounts of net carbs in them. Also worth noting is that the serving size is relatively small, being one slice of a one-ounce piece of bread.
Altogether, this means that one slice of this bread is going to have between 0 and 1 grams of net carbs in it. If you are being cautious with your net carb intake, you may want to count each slice as having one gram of net carbs to play it safe.
Low Carb Burrito Zucchini Boats
Burrito Zucchini Boats are a perfect meal the whole family can enjoy. These have low carbs of 13 grams and are easy to make with zucchini, and are too delicious. This recipe is keto-friendly and will help to maintain your diet. Zucchinis make a great way to cut down on the carbs instead of using the tortilla and adding some veggies. It is packed with Mexican flavors making it more delicious.
Related: Macro-friendly Meal Prep Recipes
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Quick And Easy Low Carb High Protein Meals
If youre looking for some quick and easy low carb high protein meals to help you lose weight and stay on track with your fitness goals, youve just found them. This is a collection of super simple healthy recipes for dinner, lunch and some for breakfast.
As you may or may not know, I had been struggling for about three years to lose weight after having a baby. After giving birth some women just dust themselves off and look like Giselles. Not this beautiful face. It was round and chubby and had a double chin for a long time. Also a dash of insulin resistance which was new and pretty scary.
Not anymore folks. Not anymore. Ive lost the majority of the weight, Im now almost at my pre-baby weight and Im so happy about it, it literally feels like a weight off my shoulders. Eating a high protein lower carb diet and going gluten and dairy free has definitely helped the most, so I wanted to share some weight loss meals that I love, that have helped me and I still eat regularly. Because once you lose the weight, its not over. You cant just start eating panna cotta and tiramisu like you never learned from your mistakes. You keep eating healthy and keep going out for walks and keep getting enough sleep.
Now these high protein meals, theyre not all dairy-free, but theyre all delicious and you can either meal prep them on Sunday or make in 15-20 minutes during the week.
- Ready in: 20 minutes | Servings: 2
- Kcal: 443 | Protein: 28g | Carbs: 18g | Fiber: 7g | Fat: 31g
Greek Yogurt Blueberry Seeds And Nut Granola
As a private chef, cookbook author, and TV personality, Mark Bailey recommends this blend because it’s filling, will satisfy a sweet craving in a nutritious way, and is loaded with probiotics for digestive health. “Plus, using Greek yogurt in this parfait offers more protein per serving than regular yogurt,” he says. Take note of our exclusive report on the best and worst Greek yogurts so that you pick the right one!
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Sausage & Vegetable Sheet Pan
Cajun Shrimp and Sausage Vegetable Sheet Pan is a healthy and delicious meal that will be ready in just 20 minutes. Its so incredibly easy packed with amazing cajun flavor. You just have to throw all of your veggies in the sheet pan with shrimp and sausage and toss in cajun seasoning. It has a low carb of 12 grams and maintains your health.
Related: Keto Sausage Recipes
Biena Roasted Chickpeas Snacks
Protein: 5-6g
Carbohydrate: 16-20g
“This is my favorite brand for both the story and the product ,” says Andrews. “Last year they collaborated with the Girl Scouts for Thin Mints Chickpea Snacksmy kids still talk about those.”Each serving has 5 to 6 grams protein and 6 grams fibertwo nutrients that’ll keep you feeling fuller, longer. Carbs range from 16 grams to 20 per serving.
Also Check: High Protein Low-calorie Foods
High Protein Low Carb Foods
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.