When following a low-carb diet, it is important to avoid overeating saturated fats. Many high-protein sources like red meat contain this artery-clogging fat that can raise your risk of heart disease. High amounts of saturated fat usually mean a food contains a greater number of calories, too. A low-carb diet is only effective if you keep your calorie intake below your daily burn rate.
Canned Tuna
A 3-oz. serving of water-packed light tuna contains approximately 100 calories, 22 g of protein and .7 g of fat. Look for tuna in the "no-drain" pouch for a convenient, on-the-go protein option that can be stashed into your backpack or purse. If you are out to lunch, you can always order a plain green salad and add the tuna yourself to avoid fattier protein options found in restaurants.
Whey Protein
Pure whey protein contains little to no fat or cholesterol. The Whey Protein Institute notes that whey protein offers no carbohydrates, making it ideal for a low-carb diet. Look for whey protein isolate, which is the most refined type of whey protein and contains about 90 percent protein; concentrate versions vary in protein content from 29 and 89 percent, depending on the brand. Use it in smoothies, mashed potatoes, soups, oatmeal, baked goods and casseroles.
Egg Whites
The National Heart, Lung and Blood Institute lists egg whites as a very lean source of protein. Two egg whites contain just 35 calories, 7g of protein, virtually no carbs and 1 g of fat. Use egg whites in an omelet, in place of whole eggs when baking or as a salad topping.
Member Comments