Though a diet high in protein and low in carbohydrates may prove beneficial for both weight loss and overall health, not everyone can safely follow this kind of diet. Before you begin whipping up any high-protein, low-carb meals, check with your doctor to make sure your body can safely handle the change.
Limit Unhealthy Fats
While a steak once in a while won't hurt, don't go overboard. Eat red meat for protein in moderation and stick to the leanest cuts to reduce your intake of unhealthy saturated fats. The Harvard School of Public Health notes that current cancer prevention recommendations suggest keeping red meat consumption at less than 18 oz. per week. Also, try to avoid processed meats, such as bacon, ham and hot dogs, which can increase your risk of colon cancer. Choose low-fat or fat-free milk and dairy as well.
Healthy Meat Options
Stick with fish and poultry for a high-protein, low-carb meal that's also lower in fat. A 6-oz. serving of salmon contains about 34 g protein, 18 g fat and 4 g saturated fat, while an equal serving of porterhouse steak has the same amount of protein but nearly triple the amount of fat and saturated fat. To eat protein the healthier way, try grilled or broiled salmon or baked chicken with a side of low-carb vegetables.
Vegetarian Dishes
You don't have to eat tons of meat to follow a high-protein, low-carb diet. Vary your meals by including two to four servings of tofu a week. Make "mock meat" dishes by pan-frying marinated tofu cutlets, or throw some tofu cubes into a quick vegetable stir fry. For vegetable options, stick with low-carb veggies, such as spinach, bok choy, cauliflower, cabbage, mushrooms and yellow squash. Saute cabbage or bok choy with garlic and spices, or roast cauliflower florets in the oven with a little olive oil and a pinch of salt.
Benefits
The Harvard School of Public Health notes that increasing your protein intake while cutting back on carbs can improve your blood triglycerides and HDL cholesterol, or "good" cholesterol. In the long run, this could help you avoid cardiovascular disease and reduce your risk of having a stroke or heart attack. To experience these cardiovascular benefits, remember to avoid saturated fat and instead consume healthier monounsaturated and polyunsaturated fats.
Warning
Limiting fiber in a high-protein, low-carbohydrate diet can cause gastrointestinal problems, such as constipation. To avoid this, don't cut whole grains or fruits out of your diet entirely. MayoClinic.com also warns that a low-carb diet can lead to a potentially dangerous condition called ketosis, which can cause dehydration, dizziness, nausea and a general feeling of weakness. Keep in mind that a low-carb diet doesn't mean a no-carb diet -- your body still needs some carbs and fiber to function properly.
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