Low Carb and High Protein Diet

Nowadays there are myriad of weight loss diet plans that are popular and followed all over the world. You must have come across fad and crash diet plans as well as natural diet plans that promise a quick weight loss. Nearly all these plans are based on the low carb high protein diet theory. This diet plan gained popularity in the seventies and has been considered as one of the most effective plans for weight loss since then. The Atkins diet is one of the best low carb and high protein diet. Let us take a look at the diet plan, its benefits and the food list.

High Protein and Low Carb Diet Plan

Carbohydrates are found to affect the production of sugar in the body and hence, is found to affect the blood sugar. Therefore, one needs to be careful about the consumption of carbohydrates. Reducing the intake of refined carbohydrates helps in bringing insulin and blood sugar under control. Therefore, this diet proves to be effective for diabetics. In fact the diabetic diet also advises a low carb diet. Secondly, when a person consumes less amounts of carbohydrates, his body burns the stored fats in the body in order to gain energy. This is known as ketosis. The state of ketosis, in the longer run, helps in fat burning and weight loss. Secondly, in the state of ketosis, one feels less hungry and hence, tends to eat less. On the other hand, as proteins are essential for energy as well as tissue and muscle building, one should include proteins in the diet regularly. Therefore, this diet helps in weight loss in a natural way.

Food List

All refined carbohydrates like white bread, pasta, white rice, sweets, jams, jellies, potatoes, sweet potatoes, yams, etc. should be eliminated from the diet. On the other hand, most diets also recommend completely cutting down on several fruits and vegetables as they also contain carbohydrates. Proteins in all forms can be included in the diet. The following are high protein foods that can be included in the low carb high and protein diet plan:

• Red meat
• Fish
• Shellfish
• Pork
• Beans
• Legumes
• Milk
• Poultry
• Eggs
• Cheese
• Soy
• Oats

High fiber containing vegetables and fruits like green leafy vegetables, broccoli, oranges, strawberries, etc. can be consumed in moderate amounts everyday. Brown or whole wheat bread, brown rice, etc, can also be included in the diet regularly. However, most diet plans work against it and prescribe a no-carbohydrate diet which may be hazardous to health. One of the side effects is the change in one's appetite and mood swings. Complete lack of carbohydrates in the body can have adverse effects on the body as the person may not get sufficient amounts of energy. On the other hand, eating too much protein can affect the kidneys leading to kidney stones and kidney failure. Diseases like certain types of cancer and osteoporosis, etc. are also related to high protein and low carb diet plan. Therefore, one needs to be careful before subscribing to this diet plan.

Lastly, one should note that there are advantages as well as disadvantages related to it. Therefore, one needs to put a lot of thought or consult the doctor before going for this diet plan. Take care!