6 Ways to Pick Protein Foods for a Low Carb Diet

1. Select Protein to Stay Healthy

Protein is an important nutrient that is essential for growth. This means that you need protein to grow strong muscles, hair, skin, internal organs, and nails. Protein is especially important for children and adolescents because their bodies are still growing, and it is also important for athletes who break down their muscles during training and need to rebuild them. Proteins are made up of chains of amino acids. Eating protein from different sources helps to ensure that you are getting all of the amino acids you need. There are eight essential amino acids.

2. Avoid Too Much Protein

Some diets, like the Atkins diet, recommend high amounts of protein and low amounts of carbs. These diets can be good for some people as long as they are eating high quality protein and stick to healthy carbs like whole grains, fruits and vegetables. Totally eliminating carbohydrates from the diet is not a good idea, because high levels of protein strain the kidneys, and you lose the essential nutrients that only plant foods and grains can provide.

3. Think Deck of Cards

The good news about protein is that, if you include it in every meal, it will help to keep your blood sugar in balance and will reduce your cravings for carbohydrates. About 20 grams of protein at each meal is sufficient. This is equal to a piece of meat or fish that is about the size of a deck of cards.

4. Beef, Poultry and Eggs Are Complete Proteins

Beef, poultry, lamb, fish, fowl and eggs are the most concentrated forms of protein. They are complete proteins because they contain all the essential amino acids that our bodies need.

5. Experiment With Protein Shakes and Bars

Protein powders and bars contain varying amounts of protein; they can be used to add nutrition to a meal plan, but should not be relied upon as the only source of calories. In general, green powders like spirulina contain about 60 to 70 percent protein. Nutritional yeasts are usually about 50 percent protein. These powders, which can be used in shakes or added to juices, also contain lots of vitamins and minerals. There are recipes of the Internet for homemade protein bars that are over 80 percent protein. You can experiment with these bars and shakes to increase your protein intake, but don't forget to eat whole foods too.