As we all know, body physique is the topmost priority of every individual. If compared, it can lead to an inferiority complex too. So, in order to maintain a good physique, people adopt many habits and even include a good diet.
Weight loss is the most wanted thing and difficult too. One must have a good diet plan, a proper sleeping schedule, and exercise. The key to the success is being constant. If you follow it regularly without any break then no one can stop you to achieve it.
Now let us talk about low carb high protein diet
This diet includes more proteins and restricts the intake of carbs. This type of diet plan is beneficial for weight and muscle building. It is a fact that seventy percent of the weight loss plan depends on diet and the rest thirty percent depends on exercise. Follow a good diet; In the gym, do more repetition with less weight.
More protein and fewer carbs can be beneficial for weight loss and muscle building but following it for a longer period of time can be risky because our body requires every nutrient let it be fat, carbs, protein, vitamins, minerals. Every nutrition is essential for the proper functioning of the human body.
Benefits of Protein in diet
- Good for skin, hair, muscle, nails, organs, and bone.
- It facilitates muscle growth
- It repairs the body.
- It maintains good health
- It makes you feel full
- It kills the hunger hormone
- Increases metabolic rate
- Maintains blood sugar and insulin level
Benefits of Carbohydrates
- The main source of energy
- Maintains blood cholesterol level
Diet includes
- Hard-boiled Eggs
- Cottage cheese
- Cheese
- Chicken salad
- Peanut butter
- Okra chips
- Protein shake
- Protein bar
- Greek yogurt
- Meat
- Chia seeds
- Fish
- Vegetables with low starch
- Chickpea
Fruits with high protein
- Avocado
- Kiwi
- Oranges
- Peaches
- Bananas
- Apricots
- Guavas
- Cantaloupe
Some tips to increase protein intake without carbs
- While having a meal, eat protein first.
- Eat Cheddar cheese
- Eat eggs in breakfast and replace cereals
- Add almonds on top of the food
- Eat Greek yogurt with chopped fruits
- Drink protein shake in breakfast
- While having meals include high protein food along with it.
- Include peanut butter in your diet
Now talking about the benefits of this diet plan-
Low carb and high protein diet has a variety of benefits-
- It promotes weight loss because protein makes you feel full with less amount of food. Now the main key to weight loss is consistency. Be regular, follow your diet with regular exercise. It also depends upon the amount of calories intake.
- It maintains weight loss; this means along with weight loss it helps in maintaining weight loss. It helps in maintaining lower body weight.
- Beneficial for type 2 diabetes patients. High protein food improves glucose levels.
- As it controls cholesterol; it is good for the heart.
- It is good for bones and it prevents bone injury like fracture and loss of bone minerals density.
Things to keep in mind
- It is beneficial only if followed for a short period of time.
- Certain protein sources also raise the cholesterol level that can increase the heart disease
- Avoid refined carbs such as white bread, sugar, and junk.
Risk factors
Consuming a high protein diet with low carbs for a longer period of time can be dangerous.
- It increases the acid load on the kidney, therefore, promotes kidney disease. If load increases and the kidney gets affected then at worst it can lead to dialysis.
- It also increases the risk of cancer
- It can lead to problems with liver function
- It can also lead to bone disorders like osteoporosis
Let us discuss some questions
Ques- What is a high protein and low carb diet?
Ans- High protein and low carb diet is a diet plan which includes more protein and restricts carbs.
Ques- What are the benefits of a high protein and low carb diet?
Ans- It is beneficial for weight loss and muscle growth.
Ques- What are the drawbacks?
Ans- If followed for a longer period of it can lead to kidney disease, heart disease, a bone disorder. Every nutrient let it be fat, carbs, protein, vitamins, minerals are essential for the proper functioning of human.
Ques- What are some high-protein foods?
Ans- Peanut butter, Okra chips, Protein shake, Protein bar, Greek yogurt, hard-boiled eggs, Meat, Chia seeds, Fish, Vegetables with low starch, Chickpea.
Ques- What are some high-protein fruits?
Ans- Avocado, Kiwi, Oranges, Peaches, Bananas, Apricots, Guavas, Cantaloupe.
