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The Advantage Of High Protein, Low Carb Diets
Whether you’re looking to lose weight or simply change to healthier eating habits, there are dozens of different schools of thought as to which “diet” is best. There are simple low calorie diets, low fat diets, “counting points” plans, liquid diets, and pill supplement-based diets. So many to diets to choose from! And there’s (at least) one more – low-carb. Many people have found success in both losing weight and gaining other health benefits by following a high protein, low carb diet. The Reasoning Behind the Diet Carbohydrates are generally used by the body as a source of energy. When they aren’t needed for energy, they are stored as fat, and at the same time keep fat from being burned as energy. The body basically thinks that it should use all those carbohydrates in the body as energy, not burn the fat. Therefore, the fat gets stored in all those fun places such as around our stomachs, in our thighs, or under our chins. Another tricky thing about carbohydrates is that the more you eat starches and sugars, the more your body craves them. So you end up in a big, crazy circle of storing excess fat. A high protein, low carb diet drastically reduces the amount of carbohydrates in the diet. By reducing the carbohydrates and eating more protein, the body is forced to burn the excess fat stored in the body. Unlike when you eat carbohydrates, your body does not tend to crave more protein when you eat it. You are more satisfied and feel full while burning that excess fat. Another benefit of eating higher amounts of protein is increasing your metabolism. So Why the Bad Rap? If you’ve ever told someone that you are going on a high protein, low carb diet, you may see their eyes roll – Not YOU too? Simply put, most people don’t understand the reasoning behind a high protein, low carb diet. They have visions of NO carbs and eating bacon and sausage to your heart’s content. Low carb doesn’t mean no carb, and high protein doesn’t mean just any protein. So What Does Low Carb Really Mean? Generally speaking, a high protein, low carb diet means limiting your carbs to approximately 30 to 60 grams a day. It’s also important to watch the kinds of carbs you are eating. Carbs are in a lot more than just bread. They are in fruits, vegetables, and other whole grains. You want to eliminate or at least drastically reduce the carbs you consume in the way of highly processed breads or grains, candy, cakes, and other processed sugary foods. Think whole grains, including multi-grain bread, grains such as quinoa, and fruits and vegetables that don’t have a high sugar content. The Protein Side of the Diet So what about protein? A “normal diet” consists of about 15% protein. A high protein diet usually has around 30% to 50%. As stated earlier, a high protein, low carb diet shouldn’t be an excuse to indulge in bacon for every meal (although you don’t have to forgo bacon altogether either). You want to aim for eating a variety of proteins and stick with lean sources as much as possible. You can enjoy steak, hamburger patties, and pork ribs (Just watch out for the sugar in barbeque sauce. Opt for a good spice instead), but balance your protein diet with healthier sources such as fish, chicken, turkey, cheese, nuts, and soy-based proteins. Don’t Forget your Fruits and Veggies Just because you are on a high protein, low carb diet, doesn’t mean that ALL you eat is protein or that you get rid of ALL carbs! Round out your diet with a healthy selection of fruits and vegetables, as long as their carb level is low. Avoid potatoes, carrots, and high sugar fruits such as bananas. You can enjoy fruits and vegetables at breakfast, lunch, and dinner. Add some fresh berries to your breakfast. If you are grilling for dinner, throw some zucchini or eggplant on the barbecue. Cut up veggies are also an easy snack to reach for in the fridge. Other Benefits of a High Protein, Low Carb Diet While weight loss is the most obviously sought-after benefit of a high protein, low carb diet, there are other benefits as well. Many people on a high protein, low carb diet report higher energy levels, better moods, increased concentration, clearer skin, less heartburn, and less compulsive eating. Diabetics are also known to benefit from a high protein, low carb diet as it helps to moderate the insulin levels that cause them so many problems. Bodybuilders also benefit from this kind of diet. The high protein aspect helps to build and repair muscles. It also keeps the energy level up. Another benefit is that the diet does not require you to buy unusual or special foods. You are simply decreasing the number of carbs while enjoying other delicious and satisfying choices. Ways to increase your protein If you are on a high protein, low carb diet, you may think the major obstacle is finding ways to limit your carbohydrates. But it can be just as difficult to increase your protein when grabbing a quick snack. Here are a few ways you can increase your protein without eating a steak at every meal: – Switch to whole milk for your whole grain cereal – Try smoked salmon on your scrambled eggs or in an omelet – Keep hard-boiled eggs and string cheese in the fridge to grab as a quick snack – Have yogurt with some fresh berries as an evening snack Another great way to add protein is to make sure you have protein supplements around. Profect, from Protica, is available in a 2.9-fluid-ounce liquid shot that comes in several exciting fruit-based flavors. Protein supplements such as these can be a quick boost of energy and are convenient as well. Visit protica.com for more details.
About Protica Research
Founded in 2001, Protica, Inc. is a nutritional research firm specializing in the development of protein-rich, capsulized foods (dense nutrition in compact liquid and food forms). Protica manufactures Profect protein beverage, IsoMetric, Fruitasia and more than 100 other brands in its GMP-certified, 250,000 square foot facility. You can learn more about Protica at http://www.protica.com Copyright – Protica Research – http://www.protica.com
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