Low-carbohydrate, high-protein diets are a common method of losing weight. The reasoning behind the success of these diets is that carbs cause blood sugar levels to fluctuate, which increases insulin production and promotes the storage of fat. Overweight and obese people often have higher insulin levels as a result of poor diet and a lack of physical activity. However, carbohydrates are essential in the diet because they provide a primary energy source to the muscles and brain. It is important to include healthy complex carbs in your diet as part of a healthy weight loss plan that is lower in simple carbs and higher in satiating protein.
Step 1
Replace sugary carbs and desserts with naturally sweet fruits. Although some fruits have higher sugar contents, they are a natural source of sweetness and contain vitamins and antioxidants that help prevent cancers and heart disease. Enjoy fruit as snacks or a healthy alternative to rich desserts and treats such as cakes and cookies. Try eating berries blended in a high-protein smoothie for breakfast, snacking on fiber-rich apples or roasting pears with walnuts for an after-dinner treat.
Step 2
Eat vegetables as the foundation of your diet and main source of carbohydrates. Vegetables are low in calories, have little to no fat and are low in carbs and sugars. They are a source of dietary fiber that aids in eliminating waste products from the diet and keeps blood sugar levels steady by keeping you full longer. Incorporate vegetables throughout your day by adding pureed pumpkin to your oatmeal, enjoying a green, leafy salad with lunch, snacking on carrot sticks and celery with a veggie dip and roasting sweet potatoes with zucchini for a dinner side dish.
Step 3
Eat lean proteins as part of a healthy high-protein diet. Protein is essential for the growth, maintenance and repair of muscle tissue in the body. It also aids in keeping blood glucose levels steady, which can prevent sudden spikes and dips in hunger and energy levels that set you up for over-eating. Eat lean proteins with every meal or snack to increase satiety and feelings of fullness. Sources include lean meats such as chicken, turkey or beef, fish, nuts, seeds and low-fat dairy. Other vegan and vegetarian options include beans, tofu and tempeh.
Step 4
Avoid refined, processed white breads and flours in favor of healthy, whole grains. Whole grains are a source of vitamins, minerals, energy and help restore glycogen levels to depleted muscles. They also act as brain fuel to aid in concentration and memory tasks. Include these complex carbs in your diet plan by eating oatmeal for breakfast, a slice of whole-wheat or rye bread with a chicken salad for lunch and a lean beef stir-fry served over quinoa or brown rice for dinner.
Step 5
Add water to your daily diet as part of a healthy weight-loss plan. Protein, especially if it is eaten in excess, can be taxing on kidney function and lead to dehydration. Avoid restricting carbs entirely, focusing on healthy fiber-rich sources, eat healthy sources of protein in moderation and drink lots of water to help the kidneys and other organs function properly and aid in the elimination of waste products.
References
- "The Protein Power Lifeplan"; Michael R. Eades and Mary Dan Eades; 2001
- "Get The Sugar Out, Revised and Updated Second Edition: 501 Simple Ways To Cut the Sugar Out of Any Diet"; Ann Louise Gittleman; 2008
- "Food Rules: An Eater's Manual"; Michael Pollan; 2009
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