High Protein, Low Carb Diet Plan

As the name suggests, a high protein low carb diet works by increasing the protein intake and limiting carbohydrates and fat consumption in the body. Proteins are highly essential to our body as they boost our energy levels. Although carbohydrates are equally important for our body's growth and development, if you are on a weight loss regime and want to loss those extra calories, you have to restrict the carbohydrates intake in your daily diet, as their intake will give an annoying sugar rush that raises the blood sugar levels in the body. This condition can be extremely unhealthy, especially for diabetic patients. Unlike other diet plans that provide insufficient carbohydrates and allow excessive fat intake, this diet provides moderate or reasonable amount of carbohydrates and healthy (unsaturated) fat with high proteins and fibers in the body. Atkins diet and south beach diet are the two most common high protein low carb diets.

How Does this Diet Plan Work
By limiting carbohydrates drastically to a small fraction, the body enters a different metabolic state called ketosis, in which it burns its own fat for fuel. Usually the body burns carbohydrates for fuel which is the prime source of fuel for the brain, heart and many other organs. When a person is in ketosis, he/she gets energy from ketones, tiny carbon fragments that act as fuel source by the breakdown of fat stores. The person tends to feel less hungry and the body enters into a fat burning mode from carbohydrate burning mode. As a result the body's fat burning ability increases and the fat storage is brought to an abrupt halt which aids in fast weight lose.

The Ideal Diet Plan
Fish, cheeses, fresh or frozen green leafy vegetables, such as spinach and lettuce, fruits, etc., are some of the best low carb foods to eat during this diet. White rice, pastas, jellies, sweets and all types of crackers should be completely avoided. The diet menu should be high in protein, fiber, minerals and vitamins, therefore lean, skinless meat and nuts, which are some of the best foods for low carb can be incorporated into your high protein diet.

Sample #1

• Breakfast: ½ cup high fiber-low carb cereal, ⅓ cup milk, 1/8 medium melon, such as cantaloupe and 1 oz almonds.
• Lunch: Healthy salad comprising 6.5 oz or 4 cups salad greens tossed well with half a sliced avocado, two tbsp sunflower seeds, 3.5 oz protein (egg, beef, chicken, fish, or tofu) and two tbsp sugar-free Italian dressing.
• Snack: 1 oz sliced ham and 1 oz sliced Swiss cheese, with sugar-free mustard rolled around a medium dill pickle.
• Dinner: Basil chicken with vegetables.
• Desserts: ½ cup ricotta cheese with desired flavorings, like Sugar-Free Flavored Syrups, coffee and sweetener, unsweetened cocoa and sweetener (check carbs), or berries.

Sample #2

• Breakfast: 8 oz. or 1 cup low fat yogurt, ½ sliced fresh fruit (banana, strawberries, blueberries), ¾ low fat cereal and 6 oz. orange juice fortified with calcium.
• Lunch: Vegetable soup, 1 cup fresh spinach salad comprising one hard-boiled egg, 3 oz. sliced, grilled chicken breast, ½ cup shredded carrots, ½ cup sliced mushrooms, 2 tbsp dried cranberries, 1 tbsp crumbled feta cheese, 1 tbsp chopped almonds and 2 tbsp low calorie dressing.
• Snack: 1 cup skim milk and ½ cup berries blended with ice to make a shake.
• Dinner: Roasted pecan salmon, ½ cup steamed asparagus with lemon, ½ cup brown rice with chopped red pepper, 1 cup mixed green salad with cherry tomatoes and light vinaigrette, 1 whole-grain roll.
• Desserts: Iced tea (unsweetened).

While following a high protein and low carb diet plan, one should not restrict all carbohydrates from the diet as this can prove to be extremely unhealthy. Always ensure that along with the diet, you also follow an exercise plan to gain benefits of both and lose weight fast.