High protein, low carb diets have become very popular because they help with weight loss and also have positive effects on overall health, so today we'll get to know How to stick to a high protein diet while keeping or increasing muscle mass. It’s a healthy diet you can follow long term as a lifestyle. So, we offer it to help you stay on a healthy path.
What is a high protein diet?
It’s a diet that relies heavily on foods high in protein and cuts down on carb-rich foods, where the amount of carbs drops to about 26% of your total daily calories, unlike low carb diets like Keto which does not Its carbs percentage does not exceed 20%.
High protein diets usually have a high amount of healthy fats to make up for the lack of carbs, for example if your daily calories are 2000, 26% comes from carbs, 40% from healthy fats, and 34% from protein.
Some girls care a lot about protein because they're building muscles or want a certain body shape, so their diet is strict on carbs.
Types of diets high in protein and low in carbs
There are popular commercial diets that are very strict and not healthy, making you feel constantly deprived. Other diets have a moderate amount of carbs. This means they provide 40% of daily calories For carbs, you have two options with a high-protein, low-carb diet: either replace carb-rich foods with protein-rich alternatives or track the major nutrients in all the foods you eat.
Health benefits of high-protein diets
Most women usually eat low protein amounts, but active and pregnant women need plenty of protein daily. So, high-protein diets are available to help them. Also, some women trying to lose weight use these diets. Here are their benefits:
- Weight loss: Protein is one of the biggest nutrients that helps you feel full for longer. Less hunger means fewer meals eaten. Studies show meals with 80% protein keep you full for about 2 to 3 hours.
Protein takes longer to digest, which helps burn more calories. This speeds up metabolism and helps you lose weight faster. These diets can help you lose 5 to 10 kilos per month.
- Body shape: Usually, you lose a lot of muscle mass when losing weight but these diets help keep muscle. With proper workouts, they also help build muscle. Studies found that a calorie deficit of 500 to 700 calories daily combined with increased protein intake reduces body fat and tones the body.
- Other health benefits
There are some health benefits you gain in the long term when you follow this system, and they are:
1- Regulating blood sugar levels: Studies have shown that diets high in protein help lower blood sugar and keep it steady over time.
2- Risks of heart diseases: It reduces the risk of heart diseases like high triglycerides, high blood pressure, and artery hardening.
3- Bone health: It helps lower the chance of fractures in the elderly and diseases that cause bone loss and weakness.
Possible downsides of following a high-protein diet
There are some downsides that can happen if you stick to this diet, and we should explain them to you so you can decide if this plan fits you or not, which are:
- Eating a lot of animal protein might lead to many types of cancer.
- Protein can negatively affect kidney and liver health.
- Animal protein is linked to many sudden death cases.
Are large amounts of protein really necessary?
Most girls don't need large amounts of protein if their physical activity during the day is low, and the ideal protein amount for each person depends on many factors like: Gender, body weight, age, and health status, and activity levels, So you should consult a nutrition expert to set the right ratio for you. You can get advice from the fitness garage nutrition experts. You need to provide all the nutrients your body needs to keep going with good health.
Foods to reduce
When following a high-protein, low-carb diet, you should reduce eating these foods:
- Grains and starches: Rice, pasta, baked goods, and grains.
- Sweeteners: Sugar, maple syrup, honey, coconut sugar.
- Sugary drinks: Local coffee and tea, soda, and sports drinks.
- Processed foods: French fries, fried chicken, pizza, and potato chips.
You can add healthy foods like carbs from vegetables and some fruits in moderation. Always pay attention to foods high in fat.
Foods you should eat regularly
You should eat foods with high nutritional value to get the health benefits of this plan and also greatly reduce its harms, which are:
- Eggs.
- Fish and seafood: Cuttlefish, shrimp, and mullet.
- Meats and poultry: Chicken, turkey, and red meats.
- High-protein plant foods: Tofu and beans, soybeans.
- Dairy: High-protein dairy products like Greek yogurt and cottage cheese.
- Non-starchy vegetables: Broccoli and cauliflower, bell peppers, asparagus, mushrooms.
- Nuts and seeds: Almonds, pumpkin seeds, sunflower seeds, chia seeds, hemp seeds.
- Spices: Fresh herbs, pepper, spices.
- Drinks: Sparkling water, unsweetened herbal tea, unsweetened coffee.
You can enjoy protein-rich herbs and grains like quinoa but in moderation and count them in your allowed carb intake.
Three-day meal plan
The plan includes three meals for three days so you can organize your own meals later.
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Day one
1-Breakfast: Omelet (two eggs, an avocado, red pepper cubes, spinach, and mushrooms).
2-Lunch: Green salad (leafy greens, non-starchy veggies, lentils, bulgur, and grilled turkey pieces).
3-Dinner: Baked mackerel fish in the oven, served with potatoes, zucchini, and boiled carrots.
4-Snack: Broccoli with chickpea salad.
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Day two
1-Breakfast: Cottage cheese with some almonds.
2-Lunch: Grilled shrimp and fresh non-starchy vegetables.
3-Dinner: Chicken with hot pepper, Greek yogurt, and green salad.
4-Snack: Protein shake made with berries and cocoa.
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Day three
1-Breakfast: Cherry tomatoes and Parmesan cheese.
2- Lunch: Vegetable soup with red beans and a salad plate.
3- Dinner: Bell pepper stuffed with grilled turkey.
4- Snack: Peanut butter with celery sticks.
Losing weight or following a healthy diet has many ways. You need to find the one that suits you to keep it up longer and get its health benefits.
